5 Awesome HIIT Cardio Workouts to Try

by Dan Crosby

on Apr 26

If you want to get ripped for the summer, and hey, who doesn’t? You may have heard about this little thing called HIIT. HIIT, or High Intensity Interval Training, as it is better known, is a relatively new training concept that is taking the health and fitness world by storm. The general idea behind HIIT is that you alternate between periods of slow and steady exercise, and fast-paced, high intensity exercise. HIIT not only provides a fantastic cardiovascular workout, it is also completed much quicker than your typical cardio workouts, with average HIIT sessions lasting just 20 – 30 minutes on average. What’s more, HIIT is also effective for fat loss, thanks to the ‘afterburn effect’. After completing a HIIT workout, your metabolism will remain elevated above normal for several hours. This means that you burn more calories and subsequently you lose more weight. But what is a good HIIT workout to try? Well, actually, we’ve got 5 of them for you to try. Follow any of the workouts below, and you’ll soon find yourself leaner and fitter than ever.

Boxing HIIT workout

HIIT is great because it can be adapted in a number of different ways. Boxing is one of the most effective cardiovascular workouts you could ever wish for. Combine boxing with HIIT however, and you have the recipe for the ultimate fat-burning workout. Here’s what the circuit looks like.

Begin by performing alternating right and left jab crosses as fast as you can for 30 seconds.

Next, for the low-intensity part of the circuit, simply walk around the gym or on the spot for 60 seconds to catch your breath.

Now, perform alternating left and right hooks for 30 seconds

Walk for 60 seconds

Freestyle for 30 seconds

Walk for 60 seconds

Jump rope or perform burpees for 30 seconds

Repeat the circuit 5 times

Treadmill HIIT workout

If you want to keep things very simple and basic, the follow HIIT treadmill workout is perfect. It’s easy to master, but performing it is anything but easy. By the time you’ve finished, you should be drenched in sweat and struggling to catch your breath. Here’s what to do:

After warming up, step onto a treadmill and set it to a slow pace and walk leisurely for 60 seconds.

Now, crank up the speed and sprint almost as fast as you can, flat out, for 30 seconds.

Slow the speed down to a walk, and walk for 60 seconds.

Repeat the circuit a further 7 times.

Total body HIIT plyometric circuit

To build muscle and burn fat, you don’t need weights or fancy machines. Sometimes all you need is a little open space and your own body weight. This HIIT workout is great for beginners and is over very quickly. By the time you finish however, you should be exhausted and your muscles should feel as if they’re on fire. Here’s a look at what to do.

Begin by performing as many push ups as possible in 30 seconds

Walk for 40 seconds

Next, perform as many crunches as possible in 30 seconds

Walk for 40 seconds

Perform as many bodyweight squats as possible in 30 seconds

Walk for 40 seconds

Perform as many close-grip push ups as possible in 30 seconds

Walk for 40 seconds

Perform as many burpees as possible in 30 seconds

Walk for 40 seconds

Repeat the circuit 4 times

Sprint, push, squat

This HIIT workout, as the name implies, consists of just three exercises. Don’t let that fool you however, because in reality, it’s far from simple. Here’s what to do:

Begin by sprinting , either out in the open or on a treadmill if you’re in a gym, for 15 seconds as fast as you can.

Next, drop down into a push up position and perform as many push ups as you can in 20 seconds.

Now, get into a bodyweight squat position and perform as many squats as you can in 20 seconds.

Walk for 60 seconds

Repeat the circuit above 6 – 8 times.

Burpee blast

Burpees, we’re pretty-sure, were created by Satan himself. Burpees are brutal, but for fat loss, they’re awesome. This HIIT workout is nothing but pure burpee misery, in the most effective way possible. This circuit is simple on paper, but in reality, it’s anything but. Here’s what to do: