HIIT is as hot as ever, and if you’re not already incorporating high-intensity interval training into your workouts, you should be. HIIT has been shown to effectively blast lots of calories, burn fat, boost metabolism and improve stamina. It’s not only effective, but also efficient, so you don’t have to spend hours slogging through workouts.
The key to the most productive HIIT sessions is striving to maintain all-out effort during work intervals, pushing yourself throughout. You have to get comfortable with being uncomfortable. While interval durations may vary, the agenda of hard work, followed by active recovery, remains the same. Most everyone can perform HIIT, but should modify movements and intensity as necessary for individual fitness levels and any orthopedic issues.
When time is tight, quick HIIT workouts at home or the gym can give deliver a big cardio and strength boost. If you’re exercising on an Octane RŌ or Max Trainer, take on the Max 14 Interval program, which combines eight rounds of 25 seconds of all-out effort with 80 seconds of active recovery – all in a jam-packed 14 minutes.
Or take advantage of the exclusive Workout Boosters on Octane Fitness machines, which command different movements, such as squat, fast pace and lean back, for one minute, followed by two minutes of recovery, for a HIIT challenge in any routine.
And if you’re looking for some quick HIIT workouts, we’ve got you covered here. Most don’t require equipment, but the strength regimen needs dumbbells. Try these when you are short on time but need a routine that packs a punch.
Quick HIIT Workouts
Depending on how much time you have for these regimens, you can alter the number of rounds or change the duration of intervals. Keep the intensity high, but don’t sacrifice form. Always execute exercises properly for maximum safety and benefits.
Warm up by marching in place for one minute. Do each of the following exercises for 30 seconds, followed by 15 seconds of rest. Complete one round and then cool down with slow step-touches for one minute.
- Jump rope (no rope necessary)
- Speed skaters
- Lateral shuffles
- Plank jacks
- Clock hops
- Jump twists
- Machine gun run
- Squat jacks
- Snowboard pulses
- Power lunges
- Jump shots
Warm up by marching in place with high knees for one minute. Do each of the following exercises for 20 seconds each, with 10 seconds of rest in between. Complete one full round of 8 exercises (4 minutes), rest for 20-30 seconds and repeat set 3 times.
- Butt kickers with arms pressing overhead
- Squat jumps
- Jumping jacks
- Side leaps with arms swinging side to side
- Cross country skis (scissors)
- Mountain climbers
- High knee runs
Cool down with easy step-touches for one minute.
Warm up for one minute with some easy body weight squats and lunges, plus knee lifts and ham curls. Perform each exercise with body weight or dumbbells, doing as many reps as possible in 45 seconds, then rest for 15 seconds. Repeat the set twice, then cool down with stretches for the upper back, lower back, hamstrings and quads for one minute.
- Deadlift rows
- Alternating forward lunges
- Bicep curls with plies
- Hip thrusts
- Overhead press with calf raises
- Planks with alternating low leg extension
- Rotating crunches
You can also create your own quick HIIT workouts that combine cardio and strength or incorporate the equipment you have at home or at the gym. HIIT it!