You can increase the challenge by making the high-intensity intervals longer, or making the exercise more challenging. It’s important to remember that to get maximum health benefits, you need to give the high-intensity bursts your all. You can try to do this HIIT workout three to five times per week. Because it combines strength and cardio training, it should be all you need. Follow the instructions and video tutorials, courtesy of Navaretta. On the other hand, the full-body cardio workouts that HIIT offers allow you to get in a total body experience with no repeats and constant variety.

Buy-in to Intervals #2

With special advice from Mecayla Froerer, director of training for iFit, we’ve got a whole mix of HIIT workouts for you to try out. Before you get stuck in, we highly recommend investing in one of the best yoga mats to roll out while you work out. Consistency is key when incorporating HIIT into your routine. As you progress, feel free to explore more demanding exercises. Choose between doing exercises for a specified duration or completing a set number of repetitions and sets.

Deadlift, Clean and Squat

For EMOM workouts, doing fewer reps each minute means more time to rest. We’re starting you with an easier workout, with one set of exercises per minute. For something a little harder, pick the standard workout, with two different exercises each minute. This AMRAP workout is a great HIIT workout to do at home because it’s just two bodyweight exercises, and you never really get any sort of rest. This means you can blast through a super tough workout in just 5-10 minutes.

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When you land, go straight into squat position {https://www.youtube.com/watch?v=uddzxEZR3nA|} and repeat. Wear clothing suitable for the activities you’ll be doing in your HIIT workout, says Alejandra Martinez, a CanFitPro-certified personal trainer in Vancouver, British Columbia. For example, if you’re doing HIIT on a stationary bike, you’ll probably be most comfortable in bike shorts or tights and a top made of sweat-wicking fabric like spandex, polyester, or bamboo. If you’re doing a lot of bodyweight exercises that involve jumping, you may prefer fitted workout apparel that won’t get in your way.

Interval Workout + 2-Minute Finisher #2

Step the left leg behind the right leg at a slight angle into a reverse lunge. Then switch sides by pushing off the right foot and jumping to the left, landing with the left foot in front and the right leg back in a reverse lunge position. Alternate your arms as you switch sides and channel your inner speed skater! These 13 HIIT exercises are a gift from Amanda Butler, madmuscles review a New York City-based personal trainer formerly with The Fhitting Room (a studio dedicated to HIIT workouts). By combining these killer moves into one routine, you get a homemade HIIT workout that burns calories and fires up your muscles.

HIIT workouts are so efficient because they alternate short bursts of very intense exercise with even shorter rests. That constant game of catch-up leads to quick cardio gains. I program my workouts to be complete training sessions – that means you don’t need to do any additional workouts in addition to the ones programmed in our workout plans.

Hand-to-Knee + High Knees

There are several attractive benefits to weaving HIIT into your workout plan. Cardiometabolic benefits stand out as one major reason, but HIIT workouts are also extremely time-efficient and mentally engaging. The barbell is a classic in strength workouts for a reason. It provides a unique challenge with the sheer amount of weight you can load — but you won’t want to go too heavy here. Stringing together a barbell complex is one of the more difficult but effective 30-minute HIIT workouts you’ll find. Keeping the core tight, and lift the right hand to the left shoulder.

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Squat Jump

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Discover a range of HIIT workout routines that require minimal space and equipment. These exercises can be modified to suit your fitness level and can be performed in the privacy of your living room, bedroom, or even a small apartment. However, most of the HIIT workouts you’ll find on YouTube won’t actually be high intensity interval training at all—and honestly, that actually might be a good thing.

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• For optimal muscle-building, focus on HIIT cardio workouts a few times a week.

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• Similar to treadmills, many ellipticals have adjustable incline settings to simulate hilly terrain; higher inclines put more focus on your calves and glutes, similar to stair-stepping machines.
• During your rest times, you can choose to move a little bit (for example, walking instead of sprinting) or completely rest.
• Stringing together a barbell complex is one of the more difficult but effective 30-minute HIIT workouts you’ll find.

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• Step it back to plank as you quickly bring your left knee toward the right elbow and tap the foot on the floor.

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For starters, HIIT means being physically active — a sweaty status that far too few people reach on a regular basis. Research shows that only 28% of Americans meet weekly exercise guidelines. Your chest strength will soar doing dumbbell flyes, which can be done on a bench or lying on the floor. You’ll hit your pectorals, deltoids, and biceps with this move.

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The chest press targets your chest, shoulders, and triceps — primarily your pectorals and deltoids. In a gym, you’re likely to see people doing chest presses with a barbell, but you can easily do them at home with dumbbells too. Swimming is really good for joint conditions specifically. It puts less load on your joints, and a 30-minute swim burns a lot of calories and gives you a good cardiovascular workout. C) Perform a push-up, returning to high plank position. B) From this position, you’ll be working your upper and lower abs.

Thanks to Nourish Move Love, getting in a quick-HIIT workout at home has never been easier. With a mix of bodyweight strength exercises and cardio exercises, you’ll work hard while building strength. But beware, there’s no rest between exercises, so go at your own pace. If you can’t keep up, just slow down to a rhythm you can maintain. Emi Wong’s full-body HIIT workout will help you lose fat, tone up and increase your cardiovascular fitness – all from the comfort of your own home! Expect jumping jacks, side plank rotations, half-burpees and a good ol’ forehead sheen to boot.

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Minute Full Body Circuit Workout

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HIIT sessions are also highly customizable, making them easy to tailor to your personal schedule and preferred training style. From running and strength training to rowing and boxing, there’s a HIIT workout that will work for you. “Something that’s scalable is easier for people to utilize,” Washington says. You’ll find this style of training everywhere, from boutique fitness studios to big box gyms that offer group classes. Jump both feet out to the sides as you raise the arms out to the sides and up overhead.

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Grab one set of medium and one set of light dumbbells and cycle through the following five exercises for 45 seconds of work, and 15 seconds of rest for a quick and dirty full body workout. Torch calories and build lean muscle with this full-body Tabata HIIT workout you can do right at home. This science-backed method is designed for maximum results in minimal time—perfect for boosting strength and burning fat. All you need is is madmuscles legit a set of dumbbells, and having a few different weights nearby will help you adjust as needed. You may also want to keep a chair, box, or bench close for a few optional modifications.

First and foremost, focus on maintaining proper form throughout each exercise. While intensity is key in HIIT, sacrificing form can lead to injuries and diminish the effectiveness of the workout. Take time to learn each movement correctly before increasing speed or intensity. Another effective strategy is to incorporate variety into your routines. Repeating the same exercises can lead to boredom and plateaus in progress. By regularly changing up your workouts—whether through different exercises, varying intervals, or adjusting rest periods—you can keep your body challenged and engaged.