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Last Updated on January 5, 2022

10 Best HIIT Workout Exercises to Burn Calories Fast

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10 Best HIIT Workout Exercises to Burn Calories Fast

High Intensity Interval Training, or HIIT, has been all the craze as of late. You might have heard your co-worker talking about doing HIIT with their trainer and saying how it has changed their life. While many people have a vague notion about what HIIT entails, many don’t know what the best HIIT workout would look like.

HIIT is a form of cardio training, where bouts are done in intervals, with high intensity during active work periods and either active recovery or a stationary recovery during rest periods. When performing a HIIT interval, we would usually be aiming to achieve a max heart rate of 80% — (220-your age) x 0.8.

The work to rest ratio for a HIIT interval should be about 1:2 or 1:3. In a 1:2 work to rest ratio, we would be doing our high intensity portion for 30 seconds and have a complete minute (60 seconds) of rest.

What Are the Best HIIT Workout Exercises?

Now that we know what HIIT is and how to program it, you may be thinking about trying to create your own HIIT workout plan. High intensity interval training workouts aren’t difficult to set up. You just have to know what your fitness goals are.

First, we have to see what we are looking to get out of it, how long have we been training, and what we have been doing.

For someone who has been training as a runner for a good amount of time might consider sprints as part of their high intensity workouts.

For a novice trainee, a good option might be to do something low impact, as they wont have the ligament and tendon strength to tolerate a lot of the impact that running/sprinting has.

This being said, a personal favorite exercise for HIIT for those just starting looking to get their conditioning up is mountain climbers. Being a relatively low impact exercise, it also engages the whole body and fires up that core due to its plank positioning. The exercise is also a relatively safe exercise, especially when done on a mat.

There are many other great HIIT exercises you can incorporate to create the best HIIT workout, and we’ll go over some of those below.

How Often Should I Do HIIT?

Once you have decided what type of HIIT exercises to do, you have to come to a decision as to how many times to incorporate HIIT into your training week. This may vary heavily based on your training experience and current conditioning.

For an intermediate trainee, this may be up to as many as four times a week in conjunction with a proper strength training regimen. When looking at a novice trainee, this may be about 1-2 times per week.

Although these are just general suggestions, some things that you should take into account is your overall fitness goal. Is it just increasing your conditioning, or are you looking to burn a hefty amount of calories to help put you into a larger calorie deficit?

Obviously, if you’re looking to burn more calories, frequency will be very important as you search for the best HIIT workout for you. What that number may be will vary depending on what your recovery ability is from workout to workout. Your HIIT workouts and other training sessions should be separated by some recovery time to avoid pushing your body too far.

Why Is HIIT Good for Losing Weight?

HIIT is good for losing weight due to its time efficiency. When performing these high intensity intervals, it causes your heart rate and rate of breathing (respiration rate) to increase dramatically.

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This is good for you because it causes your body to burn a lot more calories minute for minute when compared to standard resistance training/strength training. Especially when you are cut for time and trying to make the most of that hour that you are able to set aside, this will be your secret weapon for increasing your energy expenditure and really helping you in shedding off those last extra pounds and bringing you to your end goal.

To get you started, here are some of the best HIIT workouts that you can try.

10 Best HIIT Workout Combinations to Burn Calories Fast

Combo 1

  • High Knees (20 seconds work – 40 seconds rest) x 5 sets

Pin on Running
              • Plank Jacks (20 seconds work – 40 seconds rest) x 5 sets

              How to Do a Plank Jack | POPSUGAR Fitness
                  • Burpees (30 seconds work – 60 seconds rest) x 4 sets

                  Top 30 Burpees GIFs | Find the best GIF on Gfycat

                            Combo 2

                            • Side Plank Walks (30 seconds work – 60 seconds rest) x 5 sets

                            20 Arm Exercises Without Weights You Can Do at Home | Hiit workout, Bodyweight workout, Arm workouts without weights
                                    • Jumping Lunges (20 seconds work – 40 seconds rest) x 5 sets

                                    How to Do the Jump Lunge: Techniques, Benefits, Variations
                                        • Mountain Climbers (20 seconds work – 40 seconds rest) x 5 sets

                                        How to Do Mountain Climbers | POPSUGAR Fitness

                                                  Combo 3

                                                  • Jump Squats (20 seconds work – 40 seconds rest) x 5 sets

                                                  How to Do the Jump Squat - Best Jump Squat Workout and Variations
                                                      • Plank Jacks (20 seconds work – 40 seconds rest) x 5 sets

                                                      How to Do a Plank Jack | POPSUGAR Fitness
                                                          • High Knees (30 seconds work – 60 seconds rest) x 5 sets

                                                          Pin on Running

                                                                      Combo 4

                                                                      • Side Lunges (30 seconds work- 60 seconds rest)x 5 sets

                                                                      How to Do Arm Cross Side Lunge Exercise Gif - Flab Fix
                                                                        • Saw Plank (30 seconds work- 60 seconds rest) x 5 sets

                                                                        Crunch - Bodysaw on Make a GIF
                                                                              • Butt Kicks (30 seconds work – 60 seconds rest) x 5 sets

                                                                              ⌄ Scroll down to continue reading article ⌄

                                                                              ⌄ Scroll down to continue reading article ⌄
                                                                              22 Essential Bodyweight Exercises You Can Do No Matter Where You Are | Page 3 | 12 Tomatoes

                                                                                    Combo 5

                                                                                    • Side Plank Walks (30 seconds work – 60 seconds rest) x 5 sets

                                                                                    20 Arm Exercises Without Weights You Can Do at Home | Hiit workout, Bodyweight workout, Arm workouts without weights
                                                                                            • Burpees (30 seconds work – 60 seconds rest) x 5 sets

                                                                                            Top 30 Burpees GIFs | Find the best GIF on Gfycat
                                                                                                      • High Knees (30 seconds work – 60 seconds rest)

                                                                                                      Pin on Running

                                                                                                                  Combo 6

                                                                                                                  4 sets of:

                                                                                                                  • Jumping Jacks – 20 seconds work

                                                                                                                  Jumping Jacks Gif - IceGif
                                                                                                                          • Mountain Climbers – 20 seconds work

                                                                                                                          How to Do Mountain Climbers | POPSUGAR Fitness
                                                                                                                                    • 60 Seconds rest

                                                                                                                                    Plus 4 sets of:

                                                                                                                                    • Side Plank Walks – 20 seconds work

                                                                                                                                    20 Arm Exercises Without Weights You Can Do at Home | Hiit workout, Bodyweight workout, Arm workouts without weights
                                                                                                                                            • Saw Plank – 20 seconds work

                                                                                                                                            Crunch - Bodysaw on Make a GIF
                                                                                                                                                  • Burpees – 20 Seconds work

                                                                                                                                                  Top 30 Burpees GIFs | Find the best GIF on Gfycat
                                                                                                                                                            • 90 seconds rest

                                                                                                                                                            Combo 7

                                                                                                                                                            4 sets of:

                                                                                                                                                            • Dumbbell Squats – 30 seconds work

                                                                                                                                                            Pin on Workout
                                                                                                                                                              • Side Squats – 30 seconds work

                                                                                                                                                              Top 30 Lateral Squats GIFs | Find the best GIF on Gfycat
                                                                                                                                                                • 60 seconds rest

                                                                                                                                                                Plus 4 sets of:

                                                                                                                                                                ⌄ Scroll down to continue reading article ⌄
                                                                                                                                                                ⌄ Scroll down to continue reading article ⌄
                                                                                                                                                                • High Knees – 30 seconds work

                                                                                                                                                                Pin on Running
                                                                                                                                                                            • Butt Kicks – 30 seconds work

                                                                                                                                                                            22 Essential Bodyweight Exercises You Can Do No Matter Where You Are | Page 3 | 12 Tomatoes
                                                                                                                                                                                  • Burpees – 20 seconds work

                                                                                                                                                                                  Top 30 Burpees GIFs | Find the best GIF on Gfycat
                                                                                                                                                                                            • 90 seconds rest

                                                                                                                                                                                            Combo 8

                                                                                                                                                                                            4 sets of:

                                                                                                                                                                                            • Jumping Lunges – 20 seconds work

                                                                                                                                                                                            How to Do the Jump Lunge: Techniques, Benefits, Variations
                                                                                                                                                                                                • Mountain Climbers – 20 seconds work

                                                                                                                                                                                                How to Do Mountain Climbers | POPSUGAR Fitness
                                                                                                                                                                                                          • 60 seconds rest

                                                                                                                                                                                                          Plus 4 sets of:

                                                                                                                                                                                                          • Jumping Jacks – 30 seconds work

                                                                                                                                                                                                          Jumping Jacks Gif - IceGif
                                                                                                                                                                                                                  • Side Squats – 30 seconds work

                                                                                                                                                                                                                  Top 30 Lateral Squats GIFs | Find the best GIF on Gfycat
                                                                                                                                                                                                                    • High knees – 20 seconds work

                                                                                                                                                                                                                    Pin on Running
                                                                                                                                                                                                                                • 90 seconds rest

                                                                                                                                                                                                                                Combo 9

                                                                                                                                                                                                                                4 sets of:

                                                                                                                                                                                                                                • Jump Squats – 20 seconds work

                                                                                                                                                                                                                                How to Do the Jump Squat - Best Jump Squat Workout and Variations
                                                                                                                                                                                                                                    • Jumping Jacks – 20 seconds work

                                                                                                                                                                                                                                    Jumping Jacks Gif - IceGif
                                                                                                                                                                                                                                            • 60 seconds rest

                                                                                                                                                                                                                                            Plus 4 sets of:

                                                                                                                                                                                                                                            ⌄ Scroll down to continue reading article ⌄
                                                                                                                                                                                                                                            ⌄ Scroll down to continue reading article ⌄
                                                                                                                                                                                                                                            • Mountain Climbers – 20 seconds work

                                                                                                                                                                                                                                            How to Do Mountain Climbers | POPSUGAR Fitness
                                                                                                                                                                                                                                                      • Side Plank Walks – 20 seconds work

                                                                                                                                                                                                                                                      20 Arm Exercises Without Weights You Can Do at Home | Hiit workout, Bodyweight workout, Arm workouts without weights
                                                                                                                                                                                                                                                              • Saw Plank – 20 seconds work

                                                                                                                                                                                                                                                              Crunch - Bodysaw on Make a GIF
                                                                                                                                                                                                                                                                    • 90 seconds rest

                                                                                                                                                                                                                                                                    Combo 10

                                                                                                                                                                                                                                                                    4 sets of:

                                                                                                                                                                                                                                                                    • Jumping Jacks – 30 seconds work

                                                                                                                                                                                                                                                                    Jumping Jacks Gif - IceGif
                                                                                                                                                                                                                                                                            • High Knees –  20 seconds work

                                                                                                                                                                                                                                                                            Pin on Running
                                                                                                                                                                                                                                                                                        • Butt Kicks – 20 seconds work

                                                                                                                                                                                                                                                                                        22 Essential Bodyweight Exercises You Can Do No Matter Where You Are | Page 3 | 12 Tomatoes
                                                                                                                                                                                                                                                                                              • 60 Seconds rest

                                                                                                                                                                                                                                                                                              Plus 4 sets of:

                                                                                                                                                                                                                                                                                              • Burpees – 30 seconds work

                                                                                                                                                                                                                                                                                              Top 30 Burpees GIFs | Find the best GIF on Gfycat
                                                                                                                                                                                                                                                                                                        • Mountain climbers – 30 seconds work

                                                                                                                                                                                                                                                                                                        How to Do Mountain Climbers | POPSUGAR Fitness
                                                                                                                                                                                                                                                                                                                  • 90 seconds rest 

                                                                                                                                                                                                                                                                                                                  Bottom Line

                                                                                                                                                                                                                                                                                                                  High intensity interval training can be a tough form of exercise to get into. It demands a lot from your body, and you’ll have to take the time to build up your muscles and stamina. However, if you’re looking to start with weight loss or build up certain muscle groups, these intense cardio workouts are perfect.

                                                                                                                                                                                                                                                                                                                  The above exercises can be combined to create the best HIIT workout to get you started on your HIIT journey, so try one today.

                                                                                                                                                                                                                                                                                                                  More on How to Burn Calories

                                                                                                                                                                                                                                                                                                                  Featured photo credit: Sergio Pedemonte via unsplash.com

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                                                                                                                                                                                                                                                                                                                  Sergio Pedemonte

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