We have A LOT of HIIT workouts inside our Workout Database, but now we’ll be breaking down a handful of basic variations that can be added to workouts.
I do want to make it clear that these variations are in a BASIC format so that they can be added as cardio, endurance work, extra fat burn (calorie burn) and punched right into nearly any workout routine on the site.
That being said, there are many, many types of HIIT workouts, but we’ll first start by going over what HIIT is.
HIIT stands for High Intensity Interval Training.
This can be done, as I said, in a range of different ways, but for the sake of being able to give you some versions to quickly grab and add into your workout: these will be revolving around purely cardio variations and stick to very easy (and simple) formatting.
HIIT can also be done with weight training, tabata workouts, and with the inclusion of so many different pieces of equipment so I’ll give you a couple random examples before we even get into the main bulk of our Best HIIT Workouts!
Variation One: One and Off “Sprints”
Our first HIIT workout is our on and off sprints, which can be done in several different variations as well.
This is the variation I repeatedly share on our workout routines inside The Workout Database, and likely one you have come across if you’re a member of The SHJ Army.
I personally use this variation, in multiple different formats, in my own daily workout routine; and have been for years.
Let’s start with an initial, and simple variation that includes three different exercises as examples:
Version One: 1 Minute ON, 1 Minute OFF
Treadmill Formatting:
ON: Run for 60 seconds
OFF: Walk for 60 seconds
Bike Formatting:
ON: Keep RPMs above 100 with Level 7-10 for 60 seconds
OFF: Keep Steady RPMs (30-70 range is fine) with Level 3-5 for 60 seconds
Row Formatting:
ON: Sprint for 60 seconds
OFF: Cooldown for 60 seconds
As you can see you can change this to work with all sorts of different cardio types quite easily.ย
The formatting can also be changed to increase the intensity on your “ON” periods as well.ย
For the sake of the next two examples I’ll stick to sharing the treadmill variation.
Version Two: 30 Seconds ON, 90 Seconds OFF
Treadmill Formatting:
ON: Sprint at 100% Intensity for 30 seconds
OFF: Walk for 90 seconds
The last one is a version that can be used for beginners or people looking to get a bit more out of there jog.ย This is by swapping the ON period or the OFF period to 2 minutes while keeping the other at 1 minute.
Version Three: 2 Minutes X 1 Minute
Treadmill Formatting for Beginners:
ON: Run for 60 seconds
OFF: Walk for 120 seconds
Treadmill Formatting for Endurance:
ON: Run for 120 seconds
OFF: Walk for 60 seconds
Variation Two: Tabata Workout
Tabataย is a form of high-intensity intervalย trainingย (HIIT) that’s been proven to torch serious calories quickly. In aย Tabata workout, each round lasts four minutes. It requires 20 seconds of all out intensity, followed by 10 seconds of rest, repeated eight times.
Movements:ย
Kettlebell Swings
V-Ups
In this example you would do 20 seconds of kettlebell swings, followed by 10 seconds of rest and then 20 seconds of V-Ups, and then rinse and repeat eight (or more, depending on how it’s built/formatted) times.
More exercises can be added in and swapped, and the overall rounds can also switch.
And this is just one example of HIIT formatting that can be utilized.
Variation Three: Random Time Focused Circuit(s)
There are other workouts that aren’t necessarily tabatas that are also built around timed intervals that are great for plugging in different movements and playing around with the variation of the actual workout.ย Here’s another example of a workout similar to the one above, with different formatting:
Complete 5 Rounds
30 Second Basic Skip
30 Second Reverse Superman Hold
30 Second Criss Cross Practice
30 Second Mountain Climbers
30 Second Alternating Foot Skip
30 Second Superman Hold
30 Second Double Unders (Scale to 3 Skips then Double Attempt, 3 Skips then Double Attempt)
30 Second Bicycle Crunches
Variation Four: HIIT Circuit with No Timer(s)
Example: Jump Rope HIIT with No Timer(s)
The two above (and the actual HIIT Workouts I give you below these bonuses) are/will be revolving around specific timers.ย This is an example of a HIIT Workout we use inside our Superhuman System that does not involve a timer and merely the reps you must complete:
Complete 5 Rounds
30 Jump Ropes
20 Air Squats
30 Jump Ropes
20 Plank Shoulder Taps
30 Jump Ropes
20 Plank to Push Ups
30 Jump Ropes
20 Sit Ups
Variation Five: Scaling Down Rounds
Another variation of a circuit that can be done for HIIT training is one that scales down the round as you progress.ย This can be done with strictly rep counts, or even by adding in timed exercises (or a mixture of both), and this is something we specifically saw done with our Benchmark Hero Workout “THE KING” inside our Superhuman System.
Here’s an example of how it can go:
Three Rounds with Decreasing Rep Count: 20-15-10
Round One: 20 Reps (or Seconds) of Each:
Double Unders
Thrusters
Kettlebell Toe Taps
Round Two: 10 Reps (or Seconds) of Each:
Double Unders
Thrusters
Kettlebell Toe Taps
Round Three: 15 Reps (or Seconds) of Each:
Double Unders
Thrusters
Kettlebell Toe Taps
Thatโs a wrap.
As you can see: all of these HIIT workouts can be EASILY swapped in and out of different variations and formats by adding and swapping in and out different exercises or types of workouts, time required, and an abundance of different things.
That’s why it’s so easy for us to provide a different workout DAILY inside our Superhuman System that allows members to never be bored and always shoot for better scores and numbers with their workouts.
As always, remember that all these diets and routines should be paired with ourย Nutrition Pillars; and you can even check out our article onย The Top Diets Used Among Celebritiesย as well.
Now get out there and begin unleashing your inner superhuman!
โโ
Until next time,
Mike
SHJโs Nick Fury
Join The Superhero Academy and start unleashing your inner SuperHuman.
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W Asta routine.
Gonna surpass my limits with this one chief