6 HIIT Workouts You Have To Try

Your excuses for not doing high-intensity interval cardio have all expired. One of these 6 workouts from the Bodybuilding.com forums is a guaranteed fit for you, no matter how busy you are!

High-intensity interval training, or HIIT, is here to stay. Looks like it's time to buy stock in bucket companies! Not just for HIIT's notorious nausea-inducing effects, mind you, but to catch the pounds of unwanted fat a killer HIIT workout can drop from your body.

Sure, HIIT—or "hit," as an increasing number of people like to pronounce it—is nauseating, repetitious, and exhilarating, but no matter what you're feeling as you count off the seconds, the growing consensus is that you need to be doing some form of high-intensity cardio. If you're serious about training—as in, "I Lift, Ergo I Am" serious—then HIIT should be one of the training weapons in your arsenal to improve conditioning and torch fat.

For some of the most innovative—and sometimes cruelest—routines around, we checked in with the masters of pain on the Bodybuilding.com forums. In terms of equipment, these six routines run the gamut from treadmills to pure bodyweight, with several types of weights in between. So you have no excuses! Just bring your water bottle and a towel—and maybe even that bucket.

Uphill HIIT by AZtrainer

Adding an incline to your HIIT program can decimate any plateau, and even helped BodySpace member AZtrainer get fit enough to start playing semi-professional football again. This program is not a rigid guideline, so scale it to your personal fitness level.



Do this workout 2-3 times per week to begin, and build up to adding days if you're prepping for your triumphant return to the gridiron—or just to significantly increase your athleticism and power.

Uphill HIIT

Time Speed Incline
3 min. 8 0
1 min. 2 0
45 sec. 8 4
1 min. 2 0
45 sec. 9 6
90 sec. 2 0
45 sec. 10 8
90 sec. 2 0
45 sec. 11 5
90 sec. 2 0
45 sec. 12 3
3 min. 2 0

For each sprint, shoot for your max heart rate [formula here]. Slow down the belt and walk, or hop onto the rails and rest for your recovery interval until your heart rate returns to the normal range.

Jack and Jill by DOC

BodySpace member DOC shared this unorthodox cardio prescription for all you sick puppies out there. It's a high-intensity routine that should be done no more than three times a week to train for anaerobic endurance and power.

To develop baseline aerobic cardio conditioning, Doc also recommends running 6 kilometers, or roughly 3.75 miles, first thing every morning. We kinda think DOC is a masochist, and we love it.

Jack and Jill

  • Step 1. Find a partner who is as sick as you are.
  • Step 2. Find a steep hill that is about 100 meters long (or whatever you have access to).
  • Step 3. Place a 50-pound bag at the top of the hill and another at the bottom of the hill. Sandbags work great here, but any other weight could work in a pinch.
  • Step 4. Grab the bag at the bottom and sprint with it up to the top of the hill.
  • Step 5. Drop it, pick up the other bag, and run it down the hill.
  • Step 6. Rest while your partner does his or her set. Do 8-10 rounds apiece.


Sugar and Carbohydrate Free BCAA Powder. Go Now!


The 3-Minute Round Workout by patricklee85

MMA fighters need to stay the course for a three-minute round, but it's also a great timeframe for the rest of us to train in. Patricklee85 designed a training protocol to simulate that experience, without the rapid-fire round kicks to your dome.



Because you rarely go 100 percent for the entirety of a round, these intervals have built-in intensity levels, so you have to push some of the time and conserve energy in others. The one-minute walk simulates your rest between rounds, so be sure to leave that in.

The 3-Minute Round Workout
Repeat for 5 total rounds
1

Moderate jog

1 min.
Moderate jog Moderate jog

Sprint

1 min.
Sprint Sprint

Run

1 min.
Sprint Sprint

Walk

1 min.
Walk Walk


Lunge, Swing, Burn by L3al3yJane

One of the great things about HIIT is that you're definitely not limited to locomotive exercises like running or cycling. If you can do something fast, you can do it for intervals. This alternating workout of lunges and kettlebell swings is definitely fast, but it can also feel like it'll never end!

Kettlebell swing


Lunge, Swing, Burn
Circuit: Perform 4 rounds
1

Reverse lunge

8 reps (left side)
Reverse lunge Reverse lunge

Kettlebell swing

25-30 reps
Kettlebell swing Kettlebell swing

Reverse lunge

8 reps (right side)
Reverse lunge Reverse lunge

Kettlebell swing

25-30 reps
Kettlebell swing Kettlebell swing


No Gym, No Worries by smberrios68

Lots of people don't belong to a conventional gym, but that's no excuse to sit on your couch. This quick and easy program requires nothing more than two legs, a timer, and a heartbeat to complete.



Do this 16-minute routine up to four days a week to burn fat, get fit, and feel energized throughout the day.

No Gym, No Worries
Warm-up
1
March in place March in place

Circuit: Perform 5 rounds
2
March in place March in place
March in place March in place

Burpee

12 sec.
Burpee Burpee
March in place March in place

Jumping jack

12 sec.
Jumping Jacks Jumping Jacks
March in place March in place

High-knee

12 sec.
Walking High Knees Walking High Knees
March in place March in place

Cool-down
3
March in place March in place


HIIT the Pool by footbag_man

What's that? Swimming's not in your cardio repertoire? BodySpace member footbag_man thinks it's time to reconsider. Swimming laps is a full-body activity that can burn a jaw-dropping amount of fat and calories. (Think of Michael Phelps eating 12,000 calories a day and still fitting into those skin-tight swim trunks.)



This HIIT program blends different strokes to work your whole body from a variety of angles, making it a great way to get in your cardio while staying cool in the summertime.

HIIT the Pool
Warm-up
1

Freestyle swimming

100 meters
Freestyle swimming

2

Freestyle swimming

50 meters, moderate pace
Freestyle swimming

3

Breast stroke

50 meters, slow pace
Breast stroke

4

Freestyle swimming

50 meters, all-out sprint
Freestyle swimming

5

Freestyle swimming

100 meters, slow pace
Freestyle swimming



Boost your results with innovative products from Ergogenix! Go Now!