HIIT workouts are so very popular at the moment. With the highest of intensity and very short rest periods, they are great to get your heart rate up, get your body working and burn off the fat. They don’t take too much time to complete, they take very little to no equipment to carry out and they are so effective.
Below are all the HIIT workouts for you to copy and give a go, If you need further explanation then below we have broken them down and explained and walked you through them, as always if you need further help just send us an email over on our advice page. So let us kick straight into the HIIT workouts.
The Workouts
HIIT Workout 1 – 5 Rounds:
- 10-15 Burpees
- 100 Yard Sprint (We were sprinting to a football (Soccer) pitch halfway line and back)
– 20-60 Seconds Rest –
HIIT Workout 2 – 5 Rounds:
- 1 Minute Skipping
- 30 Seconds of Press Ups
- 30-60 Seconds Rest –
HIIT Workout 3 – 1 Round:
- 1+ Burpee
- 1+ Jumping Squat
- 50 Yard Sprint or 30 Seconds of Skipping
- 10 Seconds Rest then repeat and +1 Rep
HIIT Workout 4 – 1 Round:
- 50 Burpees
- 50 Press Ups
- 50 Jumping Squats
- Complete as quick as possible –
HIIT Workout 5 – 5 Round:
- 10 Burpees
- 10 High Knee Jumps
- 10 Jumping Squats
- 10 Press ups
- 30-60 Seconds Rest –
The Breakdown
HIIT Workout 1
This is a fairly straight forward and simple workout, but it is such a killer. When I was performing this I was doing it at my local football (or soccer) teams pitch. We would start at one of the goal lines and perform 10 Burpees (Which everyone loves) then sprint to the halfway line on the pitch and back (Around 100 yards). When you returned your partner would start their set and you would rest while your partner performs their set, Then you would go again. We were doing 5 Rounds but you could increase that if needed.
HIIT Workout 2
This workout will require to have a skipping rope. You can pick them up from Amazon for cheap. Start by doing 1 minute of skipping, if you can do “Double Unders” if not stick to the single and just focus of trying to skip for 1 minute while stopping as little as possible. After you have completed that go straight into 30 seconds of Press Up’s, If you wanted to make the press up’s a bit more challenging, then you could do Close Grip press-ups instead. After you have completed the press up’s give yourself 30-60 seconds rest because of the next round (Aim to have a little rest as possible). Try to complete at least 5 rounds.
HIIT Workout 3
This is one of my favourites because it gets harder and harder the more into it you get. It starts simple and easy, and stay simple but gets a lot harder. The aim is that after every round you add 1 more rep onto the Burpee and jumping Squats. So you start only doing 1 rep and every set you do add 1 rep. Now the idea of this is that after 5 sets you have completed 15 reps plus the Sprint or Skipping. After 10 sets you have done 55 reps of each overall. So it soon builds up and with the Sprints and Skipping it will get hard, quickly. As far as the Sprints and Skipping side goes, you can choose either one If you have the room to do a 50-yard sprint you can do that if not just do 30 seconds of skipping.
HIIT Workout 4
This one is a real challenge, and great to do with a friend. You have to complete 50 reps of Burpees, Press Ups and Jumping Squats, as quick as possible. You don’t have to do all 50 at once, you can do it in any order. Just got to complete it as quickly possible. Set your timer, and then see if you can beat it next, or if a friend can beat it. It gets tough, really tough. On your first go, we recommend doing ten sets of 5 and seeing how you get on. Enjoy this full-body burner!
HIIT Workout 5
This is a fairly straight forwards workout, 5 rounds with as close to 30 seconds rest as you can get! 4 exercises and 10 reps on each, no rest between exercises. 5 Rounds! Nice and straight forward, but such a challenge, the further you get through this workout, the harder it becomes! This is another one that is great to do with friends! You can do this together to get each other through it! After a while, if you are finding this easy, you can take the reps up to 12/15/20/25 to make it more challenging, if that is needed!
A Few Tips
Tips:
- Make sure you give everything you have got with these workouts, you have to give maximum effort throughout. This will give you the best results.
- If you find any of the workouts too easy then you can either take down the rest time, Take up the reps and also take up the amount of rounds you do.
- If you find workouts like this a challenge to do, try them with a friend or in a group, You will find you have more motivation to do them when with others. It also become more fun when doing it with friends and/or family.
- Don’t be afraid to modify these workouts, Chop and change the exercises, format or rep ranges. We have built these to give you a starting point and allow you to expand from there.
Conclusion
As you can see we have created a variety of quick, simple yet effective HIIT workouts for you. As always, we encourage you to alter and create a workout, if you do alter them, let us know, either send us an email or DM us on one of our social media’s. Remember if you give any of these HIIT workouts a go, you can film them and tag us on Instagram! If you have any questions about them at all then just give us an email over on our Advice page!
If you enjoyed the workouts here, you can get more workouts like this as well as loads of features by downloading our free iOS application below.
Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.