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Published on September 13, 2019

10 Best HIIT Workout Exercises to Burn Calories Fast

10 Best HIIT Workout Exercises to Burn Calories Fast

High Intensity Interval Training, or as its street name better known as 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. Well so, what is HIIT? Let me answer that for you.

HIIT is a form of “cardio” training, the bouts are done in intervals, with high intensity during the active bouts and either active recovery or a stationary recovery during the rest bouts. When performing a HIIT interval, we would usually be aiming to achieve a max heart rate of 80% — (220-your age)x0.8. The work to rest ratio for a HIIT interval should be about to a 1:2 or 1:3, what does this look like? Well 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 Exercises?

Now that we know what HIIT is, and how to program it, you may be asking yourself, “What are the best modes of HIIT?”. Well is there a really best mode for HIIT for you? The answer is yes!

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

For someone who has been training, for a good amount of time and has running frequently might consider either sprints on the treadmill or outdoor/indoor track if it’s available.

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For a novice trainee, a good option might be to do something very 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 favourite exercise for HIIT for those just starting looking to get their conditioning up is Mountain Climbers, truly an oldie but goodie. Usually, a long lost exercise may be good to take off the shelf and put into work. Being a relatively low impact exercise, it also engages the full body, and firing up that core due to its hand plank positioning. The exercise is also a relatively very safe exercise especially when done on a matt, as the worst that can happen is you land on the matt. Also, the exercise is very scalable so as you get better you can easily increase the intensity.

How Many Times Should I Be Doing HIIT?

Once you have decided what type of HIIT 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 4 times per 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 when deciding what is right for you is what your goal is — 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. What that number may be will vary heavily on what your recovering ability is from workout to workout. What shouldn’t happen is after completing your HIIT portion of the session/workout, it shouldn’t trail into your next scheduled training session and impact your performance in that workout. That’s how you know you should tone it back and then increase according, with intensity and frequency until you find that sweet spot where you are able to get a good amount of volume while still killing the other portion of your workouts.

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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, like literally fly through the roof.

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 a side, this will be your secret weapon for increasing your energy expenditure and really aiding in helping you in shedding off those last extra pounds and bringing you to your end goal.

What Burns the Most Calories in 30 Minutes?

Ideally in this situation, we would be able to get you doing a movement that engages your full body. When able to run with efficiency and intensity, this would be our best fat burner. Getting those sprints on the tracks (or treadmill alternatively), in the sun and really getting that heart rate up there would be killer!

If you’re just starting, we are going to get you onto those matts and firing up those knees getting those mountain climbers on. Same thing, same concept really getting that heart rate up and getting that sweat on! Either or will be equally as effective especially when starting work your way into it and melt that fat off!

10 Best HIIT Workout Combinations to Burn Calories Fast

Combo #1

  1. High Knees (20 seconds work- 40 seconds rest) x 5 sets
  2. Plank Jacks (20 seconds work- 40 seconds rest) x 5 sets
  3. Burpees ( 30 seconds work- 60 seconds rest) x 4 sets

Combo #2

  1. Side Plank Walks (30 seconds work- 60 seconds rest)x 5 sets
  2. Jumping Lunges (20 seconds work- 40 seconds rest)x 5 sets
  3. Mountain Climbers (20 seconds work- 40 seconds rest)x 5 sets

Combo #3

  1. Jump Squats (20 seconds work- 40 seconds rest)x 5 sets
  2. Plank Jacks (20 seconds work- 40 seconds rest) x 5 sets
  3. High Knees (30 seconds work- 60 seconds rest) x 5 sets

Combo #4

  1. Side Lunges (30 seconds work- 60 seconds rest)x 5 sets
  2. Saw Plank (30 seconds work- 60 seconds rest) x 5 sets
  3. Butt Kick (30 seconds work- 60 seconds rest) x 5 sets

Combo #5

  1. Side plank walks (30 seconds work- 60 seconds rest) x 5 sets
  2. Burpees (30 seconds work- 60 seconds rest)x 5 sets
  3. High Knees (30 seconds work- 60 seconds rest)

Combo #6

4 sets of:

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  1. Jumping Jacks 20 seconds work
  2. Mountain Climbers 20 seconds work
  3. 60 Seconds rest

Plus 4 sets of:

  1. Side Plank Walks 20 seconds work
  2. Saw Plank 20 seconds work
  3. Burpees 20 Seconds work
  4. 90 seconds rest

Combo #7

4 sets of:

  1. Dumbbell Squats 30 seconds work
  2. Side Squats 30 seconds work
  3. 60 seconds rest

Plus 4 sets of:

  1. High Knees 30 seconds work
  2. Butt Kick 30 seconds work
  3. Burpees 20 seconds work
  4. 90 seconds rest

Combo #8

4 sets of:

  1. Jumping Lunges 20 seconds work
  2. Mountain Climbers 20 seconds work
  3. 60 seconds rest

Plus 4 sets of:

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  1. Jumping Jacks 30 seconds work
  2. Side Squats 30 seconds work
  3. High knees 20 seconds work
  4. 90 seconds rest

Combo #9

4 sets of:

  1. Squat Jumps 20 seconds work
  2. Jumping Jacks 20 seconds work
  3. 60 seconds rest

Plus 4 sets of:

  1. Mountain Climbers 20 seconds work
  2. Side Plank Walks 20 seconds work
  3. Saw Plank 20 seconds work
  4. 90 seconds rest

Combo #10

4 sets of:

  1. Jumping Jacks 30 seconds work
  2. A2. High Knees 20 seconds work
  3. A3. Butt Kick 20 seconds work
  4. 60 Seconds rest

Plus 4 sets of:

  1. Burpees 30 seconds work
  2. Mountain climbers 30 seconds work
  3. 90 seconds rest x 4 sets

Bottom Line

And there you go, 10 combinations of HIIT exercises that you can start trying to burn calories fast and stay fit.

If you want to learn more about burning calories and losing weight, take a look at these articles:

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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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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