HIIT Spotlight: 7 Sample Workouts

High Intensity Interval Training (HIIT) is often considered the number one way to burn stored fat. You not only burn a ton of calories in less time, but your metabolism is also raised for up to 24 hours afterward! You don’t have to work out as long as you would be doing a non-interval workout. HIIT workouts like the samples below involve repetitions of high intensity followed by recovery periods.

The gym has lots of elliptical machines which is a great option for interval training. You can get in and out of the gym in 30 minutes or less. Try a 5-minute warm up, 1 minute at a high resistance/high speed followed immediately by 2 minutes at a medium resistance/moderate speed and repeat 6 times. Don’t forget to do a 5-minute cool down.

Alternate between high inclines and low to no incline. After a 5-minute warm-up, set the incline to level 4 and the speed to a comfortable running speed. Run on this level for 5 minutes, then adjust the incline to level 6 and run another 5 minutes (same speed). Finally, adjust the incline to level 8 and run another 5 minutes. Don’t forget to do a 5-minute cool-down.

Do 15 Burpees, 4 quick sprints and 5 flights of stairs. Repeat 3 times. It’s over in 20 minutes and it burns as many calories as a 40-minute distance run.

I am no fan of that saddle-sore feeling that can come from cycling. Not only is the seat hard, the constant bending over isn’t too fun either. My solution is to use stationary bikes for interval training instead of long distance. If you have access to the equipment try this workout: 300 meters on a rowing machine + 2 minutes run on the treadmill + 1-minute sprint on the stationary bike. Rest for 2-3 minutes and repeat 2 more times.

Try 20 jabs alternating arms followed by 10 kicks on the right leg and 10 kicks on the left leg. Rest and repeat for 20 minutes. Make sure you kick with your shin to the bag instead of your foot!

Try rowing for 300 meters at a fast pace followed by 2 min of a moderate pace. Repeat this cycle for 20 minutes. Add in a rest break if you need it.

Do 5 flights of stairs (double step) followed by 10 minutes on the elliptical followed by 5 more flights of stairs and 10 more minutes on the elliptical. It’s something to try if you get bored staying on a machine for too long. Plus, it keeps your body conditioned in different forms of cardio.