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Forget your boring gym routine and get more fit, lose weight, and build endurance by incorporating a High Intensity Interval Training workout.
High Intensity Interval Training (HIIT) improves endurance, stimulates muscle growth, and lowers body fat more quickly and effectively compared to traditional aerobic workouts.
This HIIT routine I’ve compiled incorporates a combination of exercises handed down to me from various instructors and mentors. This routine requires certain equipment (eg. medicine ball, free weights) that is available at most local gyms.
If you don’t have access to the equipment seen here, leave a comment below and I will try to provide a substitution exercise that works a similar set of muscle groups.
HIIT For Beginners
If you’re new to HIIT, be sure to read my article on HIIT for Beginners before attempting the workout I’ve provided. You can also read my advice on how to avoid injury and maximize performance.
Beginners to HIIT should start at a moderate intensity (75-80% of maximum intensity) at an exercise to rest ratio of 1:3 or 1:2. For example, you can alternate 15 seconds of high intensity exercise with 45 seconds of rest at a ratio of 1:3.
HIIT Workout
For this routine, we’ll focus on using the standard Work to Rest method, which sticks to set interval times for work and rest periods.
For myself, I repeat this set of 5 exercises 3 times each at a ratio of 1:1 (30 seconds of exercise, 30 seconds of rest). Combined with 3-5 minutes of dynamic stretching for warm up and 5 minutes of cool down exercises, this routine can be completed in just over 20 minutes.
Limit your HIIT workout days to once or twice a week since your body will require a longer recovery time between workouts.
1. Standing Leg Jumps
To improve the explosive muscle in your calves and increase agility, perform jumps from a standing position with your knees straight but not fully locked. Use your ankles to propel you to your maximum height. Remember to maintain an upright posture at all times. The moment your feet hit the ground, explode upwards again without delay. For added difficulty, this exercise can be performed with weights in both hands (as seen in the images above).
2. Long distance skipping
To increase your hip power and leg muscle, skip as high and as far as possible, being sure to swing the opposite arm and leg to gain extra height and distance. As you perform each stride, bring your knee as high as it can go to gain maximum extension in your hips. The moment your feet hit the ground, explode upwards again without delay.
3. Jump (Plyometric) Push Ups
Start in a push up position with your core engaged. As you bend your elbows and touch your chest to the ground, push off the ground to achieve as much height as possible. Land with your arms extended but not fully locked. This exercise increases power in your upper body and core. For added difficulty, change the position of your upper body from side to side each time you explode upwards and land back in push up position.
4. Medicine Ball Toss
To improve upper body power and speed, toss a medicine ball from a chest pass position against the wall. Receive the ball with extended arms. This exercise can also be performed with a partner.
5. Leg Switches
To increase lower body strength and hip power, start in a lunge position and jump as high as you can into the air. While in the air, switch the position of your legs before hitting the ground. The moment your feet hit the ground, explode upwards again without delay. For added difficulty, use weights in both hands.
Be sure to check out my my article on providing tips to avoid injury and maximize your performance before committing yourself to these HIIT workouts.
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6 comments
When on the treadmill, what are your thoughts of speedwalking vs. jogging? I usually try and switch off a bit, like 1 minute jogging, then 2 minutes speedwalking with 5 pound dumbells. Sometimes I find jogging just ends? up.. hurting me, haha. But when I speedwalk am I working less? RAAH! Confusion!
It’s great that you’re implementing a type of HIIT on the treadmill, varying between higher intensity and lower intensity. But I would be careful with holing dumbbells while running in case you fall (not saying that you will!) The thing about jogging/running is that there is a lot of technique to it and lesser trained runners can easily hurt themselves. For a safer method, try using the spin/recumbent bike and alternate between high/low intensity. It’s much safer and just as effective if you push yourself.
Hey Kenneth,
How about doing a piece on how people working 9-5 or 8-4 jobs can get a good workout/exercise in their schedule? This 20 min HIIT could work though. If I were to do these work outs at home and simply have bands and a pull-up/push-up bar what else can I do? Thanks
Hey JLee,
Yes if you have a busy schedule, I would stick to HIIT exercises since they give you the most bang for your buck. I can make a post on a different set that you can do at home which doesn’t require any weights. If you have a pull-up bar, that’s perfect. Try doing 8-12 reps of pull-ups, and rest a minute between to develop cumulative fatigue. As you get stronger, try wearing a backpack and load it with weights to make it more challenging. Thanks for commenting!
Hey.
Great article. But for me, these exercise seem to require quite some tecnique.
But I definitley would like to mix the rutine with just trademill and freeweights up a little. Do you have any suggestions for other exercises I could do that perhaps does not require ‘advanced’, but is still effective to combine in a HIT?
Thanks!
Hey Ronny,
Yes this workout is definitely not for beginners. It requires a sufficient amount of stamina and technique to perform it safely and effectively. As an alternative, read up on this article: https://keleefitness.com/hiit-workout-beginners/
It gives some great tips on HIIT for beginners.