What is not to love about high intensity interval training (HIIT)? HIIT workouts are generally short in length, produces the much sought-after "afterburn effect", while at the same time increasing your aerobic fitness. Even better is that there are so many different individual exercises that work well with HIIT, that the workout possibilities are almost endless.
Carey Rossi and muscleandfitnesshers.com have put together a list of 11 different HIIT workouts across many different spectrums: running (treadmill or outdoors), bodyweight, plyometric, exercise bike, and more. You are sure to find a couple to work into your fitness regime!
A couple things to keep in mind:
- Always warm up first.
- Only perform HIIT after fully recovering from the last time you did a HIIT workout.
- Go hard. To reap the benefits, you need to be giving your all.
To get the most out of your HIIT workouts you need to be focused on the workout and not the clock. Lucky for you, your Gymboss Classic or miniMAX interval timer can be used to time almost every one of these routines, as they both make an excellent HIIT timer.
You can go here to check out all 11 workouts from Carey Rossi and muscleandfitneshers.com. Among them, one that we love is:
#6 Lower-Body Box.
Time: 15 minutes
Darlene Kalina Salvador, a personal trainer in Redondo Beach, CA, came up with this one. She suggests using a low to medium box for this plyometric workout. Use it to help improve power and explosiveness for better performance in the gym or sports.
1 min. Box Jump
Stand in front of the box with feet shoulder-width apart. Bend knees and lower hips back and down into a short squat. Jump forward and up on top of box. Jump back down lightly, keeping knees and hips slightly bent. Repeat.
30 sec. Rest
1 min. Box Toe-Tap
Stand behind the box. Lift leg and tap the top of the box with your foot. Jump and switch to tap the opposite foot on top of the box. Continue, alternating sides.
30 sec. Rest
1 min. Explosive Bulgarian Split Squat
Stand with box behind you. Extend right leg, placing top of right foot on the box. Bend left knee 90 degrees, then do a small hop with left leg, landing softly and keeping your right foot planted on the box and right knee slightly bent. Continue to squat and hop with the left leg for 30 seconds. Switch legs and repeat.
Rest 1 minute, Repeat circuit 2 more times.
To time this workout set up your Gymboss miniMAX HIIT timer for the following in the 3+ INT mode:
- Interval 1- 1:00
- Interval 2- :30 sec
- Interval 3- 1:00
- Interval 4- :30 sec
- Interval 5- 1:00
- Interval 6- 1:00
- Number of Rounds: 3