Dreading your next cardio session? Feel like you'd rather work on your taxes than grind it out again on the treadmill? Then ditch your traditional methods of cardio in favor of high-intensity interval training. If you aren't currently doing HIIT, you're missing out on several benefits:

  • Fast paced? Check!
  • Torches calories? Check!
  • Fun to perform? Check!
  • Effective? Check!

Research published in the Journal of Jahrom University of Medical Sciences showed that sedentary women on a six-week HIIT program experienced a decrease in body fat, BMI, and waist-to-hip ratio. They also noticed increases in adiponectin (a protein hormone involved in the breakdown of fatty acids) with increased exercise intensity.[1] With HIIT, you not only burn calories quickly, but your metabolism also stays elevated for hours after the session, allowing you to burn fat for the remainder of the day and, sometimes, into the next day, as well.



Another study noted that when subjects performed HIIT, they improved not only their VO2 max, but also saw improvements in their O2 pulse (or oxygen uptake per heartbeat at rest), as well as a commonly used test of power output.[2]

If you really want to enhance these workouts, take a quality pre-workout before you hit the gym, preferably one with L-citrulline, betaine, and beta-alanine. These ingredients will work in your favor to help improve oxygen delivery to the muscles, clear away lactic acid build-up, and help your body tolerate higher volumes of work.

With these three fun-and-fast HIIT routines, you can get in shape without even touching a single piece of cardio equipment. Instead, you'll be using a mix of bodyweight-based exercises along with lightweight dumbbell moves to get your heart rate up, get your muscles working hard, and get your body incinerating fat.

Workout 1: "Feel the Burn" Circuit

'Feel the Burn' Circuit
Select a weight that you can confidently complete 15-20 reps with.
1
Circuit
Goblet Squat
1 set, 60 sec
Pushups
1 set, 60 sec
Dumbbell Walking Lunge
1 set, 60 sec
Seated dumbbell shoulder press
1 set, 60 sec
Lateral Band Walk
Perform as side-to-side shuffle.
1 set, 60 sec
Dumbbell bent-over row
1 set, 60 sec
Dumbbell step-up
1 set, 60 sec
Side Lateral Raise
1 set, 60 sec
Triceps dip
1 set, 60 sec
Dumbbell Bicep Curl
1 set, 60 sec
Ab bicycle
1 set, 60 sec

Chances are, when you hit the gym to train weights, you're typically working in a rep range of 8-12, depending on your goals. If strength is what you're after, you're pushing the bar for singles, doubles, and possibly up to 5 reps per set. But when was the last time you did a set of 30? Maybe never?

This workout is designed to raise your heart rate and boost your metabolism, so you torch calories faster and for hours to come. It's also going to train your muscles to keep working despite fatigue so that when you do perform those heavier sets, you'll know how to push through the rough reps and smash your PRs.

To make this workout harder, try to get more reps in for the allotted time period of each exercise. You ideally want to hit 15-20 reps, or higher as you progress, doing about 20-30 reps per minute. When you feel you can't do any more reps in that time, bump up the intervals from 60 to 90 seconds. There is always a way to advance this routine.

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Workout 2: Core Annihilation

Core Annihilation
Rest 30 sec. between each circuit.
1
Circuit
2 rounds
Mountain climber
2 sets, 20-30 reps
Elbow plank
2 sets, 45-60 sec
Pushups
2 sets, 20-25 reps
2
Circuit
2 rounds
Burpee
2 sets, 10 reps
Exercise ball crunch
2 sets, 15-20 reps
Kettlebell alternating renegade row
2 sets, 10 reps (per side)
3
Circuit
2 rounds
Alternating High Knee Raise
Running.
2 sets, 50 reps
Flat Bench Lying Leg Raise
2 sets, 15-20 reps
Walking lunge with twist
Perform with a medicine ball, twisting from side to side.
2 sets, 10 reps (per side)

If you want a ripped midsection, this workout can help deliver it. You'll be making your way through a cardio move, a core exercise, and then a strength move that also works your core.



Fatigued, your abs will have no choice but to grow stronger. Warning: Never let your form slip during this challenge. If it does, pause and then rest for a few seconds before you carry on once again.

This entire workout should take you about 24 minutes. Add a quick warm-up and cool-down, and you'll be in and out of the gym in 30.

Workout 3: Burpee Challenge

Burpee Challenge
Rest 20-30 sec. if needed.
1
Circuit
Burpee
1 set, 10 reps
Pushups
1 set, 10 reps
Burpee
1 set, 12 reps
Bodyweight Walking Lunge idth="100" height="100" src="https://www.bodybuilding.com/images/authors/shannon-clark-writer-box_200x114.jpg" alt="Shannon Clark">

Shannon Clark

Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.

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