Get Your Sweat on and Burn Calories With These 20 HIIT Workouts
If you want to work your muscles in bursts at the highest intensity, HIIT (high-intensity interval training) is for you. You go hard for short periods of time, then take rest periods. Tabata, for instance, is a specific kind of HIIT that follows a 20 seconds on, 10 seconds off format (typically, each round is four minutes long). HIIT is effective for burning calories and fat and improving cardiovascular health. And you even burn calories after your interval session, due to what's called the "afterburn effect." In fact, the American Council on Exercise names HIIT as the most effective exercise for the afterburn effect.
"The idea is that you're pushing your cardiovascular system and your metabolic system at a much higher rate than you normally would," Michael Fredericson, MD, professor and director of physical medicine and sports medicine at Stanford University, told POPSUGAR in a previous interview. The afterburn effect from HIIT, Dr. Fredericson said, could last up to six hours post-workout because HIIT really "turns on your metabolic system. It's processing at a very high rate, and it takes a while for that to calm down."
Don't know where to start? Ahead, check out 20 workouts to try right at home or in the gym. Some are bodyweight only, some are just cardio, and others require a treadmill — there are lots to choose from, so take your pick. They range from 10 to 45 minutes long. Note: for the workouts that don't come with a video you can follow along to, try a Tabata timer to help guide you. Find that here.
VIDEO: We Promise This 30-Minute Tabata Session Is Super Fun
For Cardio, Try This 15-Minute Full-Body HIIT
Here's how this 15-minute HIIT workout goes: you're going to do four bodyweight cardio exercises in a row for 30 seconds each for a total of five rounds. You'll take a full minute of rest in between each round. Good luck!
Get the workout: 15-minute full-body HIIT
VIDEO: 20-Minute Total-Body (Totally Awesome) Tabata
This 20-minute session led by Class FitSugar host Anna Renderer doubles the 20 seconds on, 10 seconds off Tabata format, so there are 40-second work periods and 20-second rest periods. You've got this!
Get the workout: 20-minute total-body Tabata
Get on the Treadmill For This 30-Minute HIIT Workout
With speed and incline changes, this HIIT session created by Precision Running founder David Siik won't get boring. There will are three blocks of intervals: four at 90 seconds, four at 60 seconds, and four at 30 seconds, And the incline will range from 0.0 to 3.0.
Get the workout: 30-minute HIIT treadmill workout
VIDEO: This 20-Minute HIIT Requires Absolutely No Equipment
All you need for this HIIT session is a mat and some water. You'll do sprints in place and combo moves like crossover push-ups with knee-to-elbow crunches.
Get the workout: 20-minute no-equipment HIIT
VIDEO: 10-Minute Tabata For Stress Relief
This Class FitSugar Tabata only has two four-minute rounds and promises to melt your stress away. Plus, you don't need any equipment, so you can do this in the comfort of your living room (or wherever!).
Get the workout: Total-body 10-minute Tabata for stress relief
VIDEO: 10-Minute Tabata For a Flat Belly
Raneir from Equinox is at it again! His 10-minute Tabata workout is all about your core. We really wish we had him with us every time we did abs.
Get the workout: Total-body 10-minute flat belly Tabata
40-Minute HIIT Workout For Fat Loss
For this, you'll need a pair of light- to medium-weight dumbbells. In each five-minute section, you'll be alternating between sets of two exercises, 12 reps each. Moves include deadlifts with front rows, plank jacks, and weighted sumo squats.
Get the workout: 40-Minute HIIT workout for fat loss
VIDEO: This 30-Minute Advanced Bodyweight HIIT Will Be Totally Worth It
Our man Raneir is back with more Tabata, this time doubling the intervals (40 seconds on, 20 seconds off). Ready for some single-leg burpees and single-leg hip thrusts? We sure are.
Get the workout: 30-minute advanced bodyweight HIIT
A 20-Minute HIIT Cardio Workout You Can Do Anywhere
This one is all about cardio. Warm up, then complete two three-exercise circuits twice. Got that?
Get the workout: 20-minute cardio HIIT workout
Get Ready For 30-Minute Weighted HIIT
This HIIT workout consists of a 10-minute circuit that you'll repeat a total of three times. Grab 15- or 20-pound weights, a kettlebell, and your badass attitude.
Get the workout: 30-minute HIIT with weights