One reason we love HIIT cardio is that you really can’t blame boredom, the options are endless! The best part about HIIT – aside from the fact that it blasts fat in a short amount of time – is that you can do it anywhere, even when you have no equipment.
If you don’t like coming up with your own workouts, we are here to help! We have some mix-and-match exercises that you can choose from to create ENDLESS different HIIT workouts! You could keep coming back to this list and the video below and have workouts for the entire year!
All you have to do to create your own HIIT workout is pick FIVE exercises from the list below.
You’ll perform the exercise for 40 seconds, followed up with 20 seconds of rest, then get straight into the next exercise. Once you’ve completed all five exercises, you will repeat for 3+ total rounds!
15 Different HIIT Cardio Exercises for MAX Calorie Burn
- High Knees
- Mountain Climbers
- Plank Jacks
- Speed Skaters
- Star Jumps
- Tuck Jumps
- Jump Squats
- Curtsy Squats
- Butt Kicks
- Plank Crunches
- Plank Kick-Backs
- Jump lunges
- Russian twists
Make sure you are picking exercises from this list that CHALLENGE YOU! If you discover that your heart-rate doesn’t get as high with one exercise vs. another, try a different one the next time!
If you aren’t sure how to perform some of these movements, we have a video demonstrating proper form and describing each one in detail!
Are HIIT workouts easy … NO!
Are they effective … YES!
If you have never done HIIT, you may see how hard they are, and be tempted to go back to those boring steady-state sessions, but we challenge you to create your own program and give it a go! As time passes, you will still be gasping for air, but it will become more familiar!
In case you need some more reasons why HIIT may be your new GO-TO CARDIO?!
- NO EQUIPMENT OR GYM NEEDED:
If you don’t have gym access or any equipment on hand, as we showed you in the workout examples abo e, there are DOZENS of bodyweight-only exercises you can do from anywhere.
- TIME EFFICIENT:
These workouts take a FRACTION of the time that steady-state takes. HIIT typically lasts NO MORE than 20-30 min, and most typically 10-15 min. Some researchers have found that you can make more progress doing only 15 minutes of HIIT vs. pounding the pavement for an hour.
- BURN MORE CALORIES:
In addition to blasting calories while your cardio is in session, because of something called EPOC (Excess Post Oxygen Consumption) – your body burns fat for HOURS after interval training.
- BURN FAT NOT MUSCLE:
Studies show that both HIIT CARDIO can preserve muscle mass while still ridding the body of excess fat.
- INCREASED METABOLISM:
Some studies have found that HIIT stimulates the production of Human Growth Hormone (HGH) by up to 450 percent during the 24 hours after you finish HIIT.
- IT IS NOT TOO GOOD TO BE TRUE
You can burn more fat and calories when you work out for less time instead of more. The only trade-off is that you do have to work as hard as you possibly can during the HIGH interval periods, or you won’t get the results you’re looking for.
There is a way to super-potentiate the power of your HIIT workouts and drive your metabolic rate through the roof all day long. In fact, in less than 30-seconds a day, you can prime your body to burn more calories, pull fat from your cells, then torch it before it has a chance to resettle somewhere else on your body. This is how you get rapid results… and keep them forever. Click Here to Discover How (results guaranteed)