5 Great HIIT Workouts You Should Try

5 Great HIIT Workouts You Should Try

Want to have a great, efficient workout in half the time?

High Intensity Interval Training, or HIIT, is a high-energy workout style for anyone who wants to burn a lot of calories in a short amount of time. It’s a great workout that maximizes your exercise routine even with a busy schedule.

With HIIT, you can add 5 to 20 minutes of intense exercise into your day.

HIIT is basically a fast-paced cardio workout that pairs bursts of intense exercises with short periods of rest or low intensity moves. Moreover, it helps speed up your metabolism up to 24 hours after exercising.

Take note: doing intense workouts can be hard when you’re new, but you’ll get the hang of it. The more you do it, the easier it will get. Just keep pushing and you’ll get better!

To help get you more active, check out these 5 great HIIT workout videos.

5 Great HIIT Workouts You Should Try

1. Quick 5-Minute HIIT Like a Pro Workout

Get intense, full-body exercise with this 5-minute HIIT workout! If you have a hectic day, you can definitely squeeze in this quick no equipment HIIT workout. It features 5 moves, each done in high-intensity for 20 seconds with 10 seconds of active rest in between. When we say ‘active rest,’ it means you have to jog in place for 10 seconds before the next move. All you need to do is 2 sets to complete the 5-minute workout.

To give you a better idea, here’s the workout sequence for all 5 moves:

  1. Skaters – 20 seconds
    Learn more about how to do Skaters HERE
    *10 seconds – jog in place
  2. Jump Lunges – 20 seconds
    Learn more about how to do Jump Lunges HERE
    *10 seconds – jog in place
  3. Side-to-Side One-Leg Mountain Climbers – 20 seconds
    Learn more about how to do Side-to-Side One-Leg Mountain Climbers HERE
    *10 seconds – jog in place
  4. Double Knee Jumps with Touches – 20 seconds
    Learn more about how to do Double Knee Jumps with Touches HERE
    *10 seconds – jog in place
  5. Burpees – 20 seconds
    Learn more about how to do Burpees HERE

Once you’re done with one set, do another one to complete the routine. There you have it! You’ve done the 5-minute HIIT workout like a pro!

2. 10-Minute Tabata-Style HIIT Workout for Tight Spaces

Feel the burn with this high-energy 10-minute HIIT workout! Ideal for small spaces, it’s a great no equipment exercise you can do in your apartment, dorm or office. If you want to break sweat, you can definitely do it within a short period of time. This Tabata-style workout gives you 50 seconds to do each exercise with a 10-second rest in between. It features 5 moves that will really tone and strengthen muscles in your upper and lower body.

To get you started, checkout this workout sequence for all 5 moves:

  1. Single Leg Reach and Hop – 25 seconds for each leg
    Learn more about how to do a Single Leg Reach and Hop HERE
    *10 seconds rest
  2. Rotating Squat Jumps with Pulses – 50 seconds
    Learn more about how to do Rotating Squat Jumps with Pulses HERE
    *10 seconds rest
  3. Plank Walks with Shoulder Taps – 50 seconds
    Learn more about how to do Plank Walks with Shoulder Taps HERE
    *10 seconds rest
  4. Donkey Kick and Frogger Exercise – 50 seconds
    Learn more about how to do the Donkey Kick and Frogger Exercise HERE
    *10 seconds rest
  5. Beast Kick Throughs – 50 seconds
    Learn more about how to do Beast Kick Throughs HERE

Once you’re done with all 5 exercises, repeat it to complete the 10-minute workout. Now you’ve done the 10-minute tabata-style HIIT exercise!

3. 10-Minute HIIT Your Booty Home Workout

Get a killer workout for your booty with this simple, yet efficient, 10-minute home exercise! This HIIT video features 2 booty-rocking moves: the Skinny Sumo and the Elevated Bridge Lift. It may seem easy until you have to repeat each move to do 10 rounds. Aside from toning your booty, this workout also keeps your ab muscles tight and strong.

Just follow this workout sequence to do this 10-minute HIIT exercise:

  1. Start by doing one Skinny Sumo and one Elevated Bridge Lift for round one.
  2. Add one Skinny Sumo and one Elevated Bridge Lift every time you do another round. For round 2, you do 2 Skinny Sumos and 2 Elevated Bridge Lifts. For round 3, do 3 Skinny Sumos and 3 Elevated Bridge Lifts and so on.
  3. By the time you reach round 10, you should complete 10 Skinny Sumos and 10 Elevated Bridge Lifts.
  • Learn more about how to do Skinny Sumos HERE
  • Learn more about how to do Elevated Bridge Lifts HERE

For Beginners, It’s Okay If you Can’t Do 10 Rounds

If you’re feeling tired or out of breath, just do each move slowly. Doing up to 10 rounds can really push your body to the limit, so it’s okay if you can’t do 10 rounds right away. You can do 3 to 5 rounds and just add more as you keep doing this workout. Don’t worry, you got this! Before you know it, you’ll be able to complete all 10 rounds.

4. 20-Minute Full-Body HIIT Workout for Killer Glutes

Power through an intense full-body workout and get a tight booty! This 20-minute HIIT workout targets your glutes, thighs and your core. In just 20 minutes, you get to burn a lot of calories while toning your lower body. It features 6 moves with some exercises that require lifting dumbbells. *Take note: if you’re a beginner, you can start by lifting lighter dumbbells that are 2 to 3 lbs.

Just follow this workout sequence to do this 20-minute HIIT exercise:

  1. Vertical Jumps – 20 seconds
    Learn more about how to do Vertical Jumps HERE
    *30 seconds rest
  2. Jump Lunges – 40 seconds
    Learn more about how to do Jump Lunges HERE
    *20 seconds rest
  3. Side to Side Hops with Hands on the Floor – 20 seconds
    Learn more about how to do Side to Side Hops with Hands on the Floor HERE
    *30 seconds rest
  4. Squat Presses with Dumbbells – 40 seconds
    Learn more about how to do Squat Presses with Dumbbells HERE
    *20 seconds rest
  5. Burpees – 20 seconds
    Learn more about how to do Burpees HERE
    *30 seconds rest
  6. Weighted Squat Presses (lift 1 dumbbell) – 40 seconds
    Learn more about how to do Weighted Squat Presses HERE

Do 4 rounds of this exercise to complete a 20-minute workout. There you have it! You’ve done the full-body HIIT workout for killer glutes!

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5. 20-Minute Full-Body HIIT Workout

If you think 20 minutes is not enough for an effective full-body workout, think again. Challenge yourself with this brutal 20-minute HIIT ladder workout! This no equipment exercise routine can easily be done at home. It comes with a 3-minute cardio warm up and a 17-minute ladder-style HIIT routine. The warm up features 5 high-energy moves, while the HIIT workout features 4 intense exercises repeated in 6 rounds with descending time intervals. The challenge: you only get 20 seconds of rest in between each round.

To help you get started, follow this warm up sequence:

  1. Leg Swings – 30 seconds each leg
    Learn more about how to do Leg Swings HERE
  2. Knee Up Rotations – 30 seconds
    Learn more about how to do Knee Up Rotations HERE
  3. Squats and Toe Touch Kicks – 30 seconds
    Learn more about how to do Squats and Toe Touch Kicks HERE
  4. Line Jumps – 30 seconds
    Learn more about how to do Line Jumps HERE
  5. Jumping Jacks – 1 minute
    Learn how to do proper Jumping Jacks HERE
  6. *20 seconds of rest

Then, follow this HIIT workout sequence with descending time intervals:

20-Minute Full-Body HIIT Workout

*Observe 20 seconds of rest between each round

You can learn more about how to do the following exercises by clicking these links:

Make sure to do 6 rounds to complete the routine. There you have it! You’ve done a 20-minute hard-hitting full-body workout!

While doing intense workouts, don’t forget to keep yourself well hydrated. Also, make sure to stretch your muscles before and after working out. We know it’s tough when you’re just starting, but don’t let anything stop you. Keep going and soon you’ll reach your fitness goals!

What do you think of these HIIT workouts? Will you give them a try?

Tell us in the comments below!

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