HIIT Workouts

High Intensity Interval Training. Okay, let’s take a step back. This name is way too intimidating for a workout that is actually fun and not boring. HIIT workouts keep you moving constantly, they get your heart rate up, and keep you interested during the entire workout. You may hit a wall or tiredness, but you won’t hit a wall of boredom. You can do them anywhere and everywhere. Literally, everywhere; in the gym, on vacation, on a beach, on the track, in the airport (if you’re super motivated), or in your house. 

I love HIIT workouts for one reason and one reason only. They push you. Sometimes I find myself slacking during a strength session because I am not being timed or get bored with lunges. Other times I find myself MOVING during a spin class because the instructor is motivating me like no other. And then there are times when I am on a run and totally lose focus and get off pace. I have discovered that I need something pushing me through a workout, a timed interval, an instructor, a friend, or even just myself. And this is why I love HIIT workouts. 

I used to follow other HIIT workouts and use their intervals and exercises. But, as I continued to incorporate them into my usual routine, I began to come up with them myself. So, if this is you, try to switch it up and make up your own:

  • Common Intervals are- :30 on :30 off, :40 on :20 off, or :45 on :15 off. 

  • Common Exercises are- Jumping Jacks, Burpees, Pushups, Jump Rope, Mountain Climbers, Running in Place, High Knees, Plank Step-Ups, Box Jumps, Squat Jumps, Standing Crunches.

  • Pick 5 workouts. Pick and interval. Repeat it 4-5 times. Feel accomplished.

Don’t worry! This is not all. If you are hunting for some killer HIIT workouts to follow, I have them for you! And they are waiting for you to completely crush them.

You are guaranteed an amazing workout. You will feel the burn. You will seat. And you will feel accomplished. 


HIIT #1

Interval: :45 on :15 off (change as needed)

3 Sets- split sets up with a break, light jog, walk, stretch, sprints (whatever your body needs).

  • Box Jumps

  • Oblique Planks

  • High Knees

  • Standing Crunch with Bosu Ball

  • Split Squats

  • Knee to Chest Crunch (in pushup position)

  • Box Jumps

HIIT #2

Interval: :45 on :15 off

3 sets- split sets up with a break, light jog, walk, stretch, sprints, (whatever your body needs).

  • High Knees

  • Burpees

  • High Knees

  • Squat Jumps

  • High Knees

  • Mountain Climbers

  • High Knees

HIIT #3

Interval: :40 on :20 off

4 sets- split sets up with a break, light jog, walk, stretch, sprints, (whatever your body needs).

Need a box!

  • Box Jumps

  • Shoulder Taps on Box

  • Run (tap toes on box)

  • Elevated Pushups (feet on box)

  • Side Jumps (jump over box)

  • Box Jumps