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Last Updated on March 23, 2021

10 Best HIIT Workout Exercises to Burn Calories Fast

10 Best HIIT Workout Exercises to Burn Calories Fast
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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.

If you want to learn more types of cardio exercises, then grab the free Simple Cardio Home Workout Plan.

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.

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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.

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

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

                                                                              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

                                                                                                                                                              Advertising

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

                                                                                                                                                                Plus 4 sets of:

                                                                                                                                                                • 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

                                                                                                                                                                                                                                    Advertising

                                                                                                                                                                                                                                    Jumping Jacks Gif - IceGif
                                                                                                                                                                                                                                            • 60 seconds rest

                                                                                                                                                                                                                                            Plus 4 sets of:

                                                                                                                                                                                                                                            • 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

                                                                                                                                                                                                                                                                                                                  CEO and Certified Personal Trainer of Your House Fitness

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                                                                                                                                                                                                                                                                                                                  1 7 Best Resistance Bands to Work Out at Home 2 7 Best Foam Rollers for Muscle Relaxation 3 15 Static Stretches to Totally Enhance Your Workout Routine 4 10 Ways to Quickly Boost Your Workout Motivation 5 15 Important Benefits of Stretching Before, After, and During a Workout

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                                                                                                                                                                                                                                                                                                                  Published on July 30, 2021

                                                                                                                                                                                                                                                                                                                  7 Best Resistance Bands to Work Out at Home

                                                                                                                                                                                                                                                                                                                  7 Best Resistance Bands to Work Out at Home
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                                                                                                                                                                                                                                                                                                                  Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

                                                                                                                                                                                                                                                                                                                  Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

                                                                                                                                                                                                                                                                                                                  How We Picked the Best Resistance Bands

                                                                                                                                                                                                                                                                                                                  Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

                                                                                                                                                                                                                                                                                                                  • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
                                                                                                                                                                                                                                                                                                                  • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
                                                                                                                                                                                                                                                                                                                  • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

                                                                                                                                                                                                                                                                                                                  1. Best Overall: Fit Simplify Resistance Bands

                                                                                                                                                                                                                                                                                                                    For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

                                                                                                                                                                                                                                                                                                                    These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

                                                                                                                                                                                                                                                                                                                    Pick up Fit Simplify’s Resistance Bands here.

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                                                                                                                                                                                                                                                                                                                    2. Best Budget Resistance Bands: Insonder Bands Set

                                                                                                                                                                                                                                                                                                                      While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

                                                                                                                                                                                                                                                                                                                      They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

                                                                                                                                                                                                                                                                                                                      While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

                                                                                                                                                                                                                                                                                                                      Purchase Insonder’s Resistance Bands here.

                                                                                                                                                                                                                                                                                                                      3. Best Set: Kootek 18-Pack Resistance Bands Set

                                                                                                                                                                                                                                                                                                                        Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

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                                                                                                                                                                                                                                                                                                                        Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

                                                                                                                                                                                                                                                                                                                        • Five latex resistance loops (that offer between five and 40 pounds of resistance)
                                                                                                                                                                                                                                                                                                                        • Five resistance tubes (offering ten and 50 pounds of resistance)
                                                                                                                                                                                                                                                                                                                        • Two handles
                                                                                                                                                                                                                                                                                                                        • Two ankle straps
                                                                                                                                                                                                                                                                                                                        • A door anchor

                                                                                                                                                                                                                                                                                                                        It’s incredible value for the price if you don’t mind having all this equipment at home.

                                                                                                                                                                                                                                                                                                                        Purchase Kootek’s 18-Pack Resistance Bands here.

                                                                                                                                                                                                                                                                                                                        4. Best for Glutes: Peach Bands Resistance Bands Set

                                                                                                                                                                                                                                                                                                                          Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

                                                                                                                                                                                                                                                                                                                          These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

                                                                                                                                                                                                                                                                                                                          Buy Peach Bands Resistance Bands here.

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                                                                                                                                                                                                                                                                                                                          5. Best for Flexibility: TheraBand Resistance Band Set

                                                                                                                                                                                                                                                                                                                            Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

                                                                                                                                                                                                                                                                                                                            TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

                                                                                                                                                                                                                                                                                                                            Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

                                                                                                                                                                                                                                                                                                                            Purchase TheraBand Resistance Bands here.

                                                                                                                                                                                                                                                                                                                            6. Best Non-Slip: RenoJ Bands Set

                                                                                                                                                                                                                                                                                                                              RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

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                                                                                                                                                                                                                                                                                                                              The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

                                                                                                                                                                                                                                                                                                                              Buy RenoJ Resistance Bands here.

                                                                                                                                                                                                                                                                                                                              7. Most Durable: SPRI Braided Xertube Bands

                                                                                                                                                                                                                                                                                                                                The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                                                                                                                                                                                                                                                                                                                                Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                                                                                                                                                                                                                                                                                                                                Buy SPRI Braided Xertube Resistance Bands here.

                                                                                                                                                                                                                                                                                                                                Final Thoughts

                                                                                                                                                                                                                                                                                                                                Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

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                                                                                                                                                                                                                                                                                                                                You can check out this guide for some resistance band exercises:

                                                                                                                                                                                                                                                                                                                                Featured photo credit: Geert Pieters via unsplash.com

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