Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Top level scientists, researchers, fitness pros, and exercise experts alike all agree that high-intensity interval workouts (HIIT) are superior when it comes to being the most effective way to blast fat and burn a ton of calories!

In fact, when done correctly, this unique exercise style can burn more calories than an hour at the gym!

HIIT is fast paced and versatile, so it’s much more fun than walking on a treadmill or going to the gym and doing the same 3 sets of 10. But just like any workout, even HIIT can get old if you do the same thing over and over – unless you know the foundation of HIIT. 

Once you know a very simple formula, you can create ENDLESS HIIT WORKOUTS that can be catered to your fitness level, goals, time available to exercise, etc. 

This article will give you the formula we use here at V Shred to create all of our HIIT workouts! You can use it to create hundreds of combinations so you can switch it up every single sweat session! 

You can add weights and bands if you want, but this formula doesn’t require any equipment! It is perfect for anyone who works out at home, can’t get to a gym, or is traveling! 

Spike your heart rate, tone your body, and take your physique to the next level with our simple HIIT formula and 15 exercises to choose from! 


The process is really simple! We have detailed instructions below and have THIS VIDEO you can watch where Vince walks you through the entire process!

With this list, you can create a different HIIT workout every single day if you want to!! Experiment with not only different exercise combos but different interval ratios as well! The options are endless!!!

HIIT is no doubt a great way to get fit in a short amount of time as long as you are pushing those high-intensity intervals at your highest intensity possible!

You really have to go ALL OUT during the “work” periods and stick to ONLY the short “rest” periods between exercises! 

How To Create a Workout (3 steps)

  1. Pick as many exercises as you want (we suggest around 6.) 
  2. Pick your interval ratio (ex: 30 seconds on 10 seconds off. 45 seconds on 15 seconds off. 60 seconds work 30 seconds rest, etc.)  
  3. Pick your number of rounds. (aim for at least 2 if you can.) 

Exercises To Choose From
High Knees
Power Skips
Kick Throughs
Sprawl Back & Forth’s
Lateral Lunge Hops
Mountain Climbers
Jump Squats
Jump Lunges
Side Plank Oblique Crunch
Speed Skaters
Squat Lunge Knee Drive
Lateral Mountain Climbers
Spiderman Push-Ups
Pop Jacks

Again, if you aren’t sure exactly what to do or want to see all of this in action. You can watch the video above, but here is an example to help get you started! 

Example Workout
20 seconds Jump Squats
10 seconds rest
20 seconds Kick Throughs
10 seconds rest
20 seconds Burpees
10 seconds rest
20 seconds Speed Skaters
10 seconds rest
20 seconds Lateral Lunge Hops
10 seconds rest
20 seconds Plank Jacks. 

You may be wondering how you know if you are actually going hard enough?

The goal with HIIT is to get in 80 to 90 percent of your maximum heart rate during the work intervals. During the rest periods, try not to let it drop to under 60 to 65 percent.

To find your maximum heart rate all you have to do is subtract your age from 220. Then take that number and multiply it by 0.8 and 0.9 to find 80 or 90%.

If you don’t have a heart rate monitor, don’t stress! It’s pretty easy to tell if you are in that desired heart rate range. If you are totally winded, can’t hold a conversation, and NEED every second of “rest” – you are most likely pushing hard enough!



If you like short workouts like this that you can do from home that don’t require any equipment, you would love our 30 day home fitness program MOVE!

With this unique program, no two workouts are the same, and you can do every session in 20 minutes or less!

All of the MOVE workouts are in real-time follow along style, so it’s like you have a personal trainer in your living room with you!

On top of 30 days of home personal training, the MOVE program also comes with a flex dieting system to help you get your nutrition in check.

We know you will love it! Learn more HERE!