Some workouts even combine the two such as 10 reps of bench presses followed by 60 seconds of jumping jacks. The workouts below provide a mix of approaches. Research has shown that the health effects of HIIT be seen in as little as three 10 minute sessions per week. But we suggest combo-ing up HIIT with traditional strength training. Do you need to find a new plan to follow? Check out our 30 FREE workout plans for different goals and ability levels. You can also add these into your existing plan as a supplemental conditioning component, although, we may suggest cut back the total rounds or total amount of work.
For example: if you do a regular strength workout then try one of these, you could be overtraining. You might want to do the strength workout, then do half of the HIIT workout. Jumping jacks x 20 Dumbbell squat to overhead press x 10 Close-grip push-up x 15 V-crunch x Ice skater x 15 each side Knee tuck x 10 Forward lunge x 10 per leg Plank glute raise hold x 30s per leg. High knees x 12 Pile squat x 15 Push-up to side plank x 6 per side Broad jumps x Superman push-up x 10 Power skip x 30s Single-arm chest press x 8 Shadow box x 30s Side plank x 30s. Assisted single-leg Romanian deadlift x 8 Overhead reverse lunge x 10 Single-arm row x 8 Ice skater x 30s Side plank 2 x 30s.
Kettlebell deadlift x 8 One-handed get-up x 4 Single-arm snatch to squat x 5 Bear crawl x 6 Cradle x 8. Single-arm shoulder press x 8 Reverse lunge to power skip x 8 Shoulder press x 8 Lateral lunge to hop x 30s. Buy it now. Body weight squat x 60s Alternating lunges x 60s Shoulder taps x 60s Pushup x 40s Mountain climber x 40s Plank hold x 40s. Dumbbell chest fly x 12 reps Dumbbell chest press x 12 reps Push-up x 12 reps Reverse curl x 12 reps Overhead press x 12 reps Bent-over row x 12 reps.
Burpee to Tuck jump x 10 reps High knees x 30s Alternating leg box jump x 60s Kettlebell alternating lunge x 60s Kettlebell squat upright row x 60s. Jump squat x 30s Kettlebell swing x 30s Kettlebell squat x 30s Jumping lunge x 30s Windshield wiper x 10 reps Hanging leg raise x 10 reps Pushup-to-pullup x 10 reps. This workout is a part of the 4-week Reconstruction workout plan. Dumbell thruster x Dumbbell push-up and row x Dip bar knee tuck x Dumbbell hammer curl x Dumbbell kickback x Burpee x These two workouts are a part of the Built for the Beach v2.
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Rest 60 seconds after each round. Perform 10 reps per exercise. This workout is part of the 5-day holiday schedule for staying in great shape.
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Air squat 30 reps Close-grip push-up 25 reps Leg raise 20 reps Hand crawl 15 reps. This workout is a part of the 4-week Intermix workout plan. Complete 3 rounds with 60 seconds rest 1A. Burpee x 10 reps 1B. Type keyword s to search. Today's Top Stories. Introducing Prevention Premium. Healthy Smoothies for All-Day Energy.
Advertisement - Continue Reading Below. Time required : 10 minutes Equipment needed : none How to do it : Perform 45 seconds of each exercise in the order below and rest for 10 seconds in between each movement. Inchworms Squat to overhead reach Reverse lunge with kick left side only Reverse lunge with kick right side only Lateral lunge to jump squat or regular squat Boxing upper cuts Pushup to plank jack or just plank jacks Crab toe reaches Runner sit-up Plank rotations Why it works : "These moves are simple to remember and can be done anywhere," says Erika Geering , an ACE certified personal trainer and online coach at Lenexa Rec Center in Kansas.
Time required : 20 minutes Equipment required : running shoes How to do it : Perform a warm up jog for 5 minutes. Time required : 15 minutes. Equipment needed : A kettlebell, two dumbbells How to do it : Within 3 minutes, complete the following circuit as fast a possible with good form: 10 Front Squats 10 Russian Kettlebell Swings 10 Dumbbell Push Presses 10 Burpees Then rest for the remaining time before you start your next round. Time required: 20 minutes Equipment Needed : 2 light dumbbells How to do it : Perform 40 seconds of each exercise and rest 20 seconds in between each interval.
Shuffle step and march Side step Step out and squat Cross punch Front kick Shield Row to tricep kickback Squat and lunge Bridge lift To see more detailed explanations of each movement, click here. Once you complete one full round rest 2 minutes and do the whole thing for one more go. Time required: 30 minutes Equipment needed: one set of dumbbells go for pounds depending on your personal fitness level How to do it: Perform each move for 45 seconds. Time required: 18 minutes Equipment needed: none How to do it: Do each move below for 30 seconds with 10 seconds of recovery in between; repeat the circuit 3 times.
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Jumping jacks Squat jumps Skater jumps Burpees Plank jacks High knees Fast feet Burpees Mountain climbers Why it works: Plyometric or explosive power moves like these spike your heart rate, says Clayton—and that actually increases your metabolism post-exercise more than jogging and resistance training , according to a study published in the journal Sports Medicine Open.
Time required: 30 minutes Equipment needed: kettlebell choose a weight depending on your personal fitness level How to do it: Perform each move below for 50 seconds with a second break in between.
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Time required: 12 minutes Equipment needed: none How to do it: Perform each pair of moves for 30 seconds each, 3 times in a row before briefly resting and moving on to the next pair of moves. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Side lunge to the left and then return to center, jump straight up.
15 Best Fat Burning HIIT Workouts
Repeat 10x each side. Sitting on the ground, reach your hands behind you, palms on the ground with your fingertips pointing towards your butt. Press down firmly with the palms of your hands. Bend your knees in front of you, and press yourself up onto your feet and hands, so that your butt is hovering above the floor. Bend the elbows straight back to dip down, and then press back up. Beginner: Halfway dip. Only lower down halfway before pressing back up. Advanced: Straight legs. To make this more challenging, straighten your legs out while performing the exercise.
Lying on the ground, bring your knees up to a table top position. Pull your naval in towards your spine, and place your hands behind your head. Curl up, reaching your left elbow to your right knee as you extend the left leg on a 45 degree angle. Switch side and crunch the right elbow to the left knee as you extend the right. Do this 10x to each side. Beginner: Head on ground. Keep your head placed on the ground and neck relaxed while you perform this exercise.
Treadmill Workout | HIIT Treadmill Workouts for Weight Loss
Advanced: Legs lower. To step it up, perform the bicycle abs with the extended leg reaching lower than 45 degrees closer to the floor to make it more challenging for the abs. Starting in a plank position, turn your body towards the left as you balance on your right hand and the outside edge of your right foot. Stack your legs on top of each other, and reach your left arm straight up towards the ceiling. Hold for 10 seconds, move through plank, and then switch sides, turning your body towards the right and holding for 10 seconds.
Beginner: Side plank on knees. Come into a plank position, and then drop onto your right knee as you turn towards the left. Same as regular side plank except you're using your right knee as a kickstand to make this less challenging.
Advanced: Lift top leg. To make this side plank more challenging, lift the top leg up off of the bottom leg and suspend in the air while in side plank. Want more tips like these? Sign up for our newsletter and follow us on Facebook , Twitter and Instagram.
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