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Calculated Shard: 21 (from laksa074)

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Query:

curl -X POST \
  'http://laksa021.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://vshred.com/blog/15-best-at-home-hiit-exercises/\')), getAhrefsUnparsedNoserviceFromURL(\'https://vshred.com/blog/15-best-at-home-hiit-exercises/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/vshred.com\/blog\/15-best-at-home-hiit-exercises\/","crawl_time":1774956469,"first_indexed_time":1611105173,"http_code":200,"src_unparsed":"com,vshred!\/blog\/15-best-at-home-hiit-exercises\/ s443","src_root_hash":"3824269732393014821","history_drop_reason":null,"meta_title":"15 Best At Home HIIT Exercises - V Shred","meta_descriptions":[],"attrs_boilerpipe_text":"[elementor-template id=\"4274\"]\nTop level scientists, researchers, fitness pros, and exercise experts alike all agree that high-intensity interval workouts (HIIT) are superior when it comes to being the most effective way to blast fat and burn a ton of calories!\nIn fact, when done correctly, this unique exercise style can\nburn more calories than an hour at the gym!\nHIIT is fast paced and versatile, so it’s much more fun than walking on a treadmill or going to the gym and doing the same 3 sets of 10. But just like any workout, even HIIT can get old if you do the same thing over and over – unless you know the foundation of HIIT. \nOnce you know a very simple formula, you can create\nENDLESS HIIT WORKOUTS\nthat can be catered to your fitness level, goals, time available to exercise, etc. \nThis article will give you the formula we use here at V Shred to create all of our HIIT workouts! You can use it to create hundreds of combinations so you can switch it up every single sweat session! \nYou can add weights and bands if you want, but\nthis formula doesn’t require any equipment!\nIt is perfect for anyone who works out at home, can’t get to a gym, or is traveling! \nSpike your heart rate, tone your body, and take your physique to the next level with our simple HIIT formula and 15 exercises to choose from! \nCREATE YOUR OWN HIIT WORKOUT\nThe process is really simple! We have detailed instructions below and have\nTHIS VIDEO\nyou can watch where Vince walks you through the entire process!\nWith this list, you can create a different HIIT workout every single day if you want to!! Experiment with not only different exercise combos but different interval ratios as well! The options are endless!!!\nHIIT is no doubt a great way to get fit in a short amount of time as long as you are pushing those high-intensity intervals at your highest intensity possible!\nYou really have to go ALL OUT during the “work” periods and stick to ONLY the short “rest” periods between exercises! \nHow To Create a Workout (3 steps)\nPick as many exercises as you want (we suggest around 6.) \nPick your interval ratio (ex: 30 seconds on 10 seconds off. 45 seconds on 15 seconds off. 60 seconds work 30 seconds rest, etc.)  \nPick your number of rounds. (aim for at least 2 if you can.) \nExercises To Choose From\nHigh Knees\nPower Skips\nBurpees\nKick Throughs\nSprawl Back & Forth’s\nLateral Lunge Hops\nMountain Climbers\nJump Squats\nJump Lunges\nSide Plank Oblique Crunch\nSpeed Skaters\nSquat Lunge Knee Drive\nLateral Mountain Climbers\nSpiderman Push-Ups\nPop Jacks\nAgain, if you aren’t sure exactly what to do or want to see all of this in action. You can watch the video above,\nbut here is an example to help get you started! \nExample Workout\n20 seconds Jump Squats\n10 seconds rest\n20 seconds Kick Throughs\n10 seconds rest\n20 seconds Burpees\n10 seconds rest\n20 seconds Speed Skaters\n10 seconds rest\n20 seconds Lateral Lunge Hops\n10 seconds rest\n20 seconds Plank Jacks. \nYou may be wondering how you know if you are actually going hard enough?\nThe goal with HIIT is to get in 80 to 90 percent of your maximum heart rate during the work intervals. During the rest periods, try not to let it drop to under 60 to 65 percent.\nTo find your maximum heart rate all you have to do is subtract your age from 220. Then take that number and multiply it by 0.8 and 0.9 to find 80 or 90%.\nIf you don’t have a heart rate monitor, don’t stress!\nIt’s pretty easy to tell if you are in that desired heart rate range. If you are totally winded, can’t hold a conversation, and NEED every second of “rest” – you are most likely pushing hard enough!\nWANT MORE HIIT WORKOUTS?!\nIf you like short workouts like this that you can do from home that don’t require any equipment, you would love our 30 day home fitness program\nMOVE\n!\nWith this unique program, no two workouts are the same, and you can do every session in\n20 minutes or less!\nAll of the\nMOVE\nworkouts are in real-time follow along style, so it’s like you have a personal trainer in your living room with you!\nOn top of 30 days of home personal training, the\nMOVE\nprogram also comes with a flex dieting system to help you get your nutrition in check.\nWe know you will love it!\nLearn more\nHERE\n!\nRelated","attrs_markdown":"![](https:\/\/ct.pinterest.com\/v3\/?tid=2612596078505&pd[em]=<hashed_email_address>&noscript=1)\n\n![](https:\/\/ct.pinterest.com\/v3\/?tid=2612596078505&event=checkout&noscript=1)\n\n[![logo](https:\/\/vshred.com\/blog\/wp-content\/uploads\/2022\/01\/New_VShred_Logo.png) ![logo](https:\/\/vshred.com\/blog\/wp-content\/uploads\/2018\/04\/logo-light.svg)](https:\/\/vshred.com\/blog\/)\n\n[![logo](https:\/\/vshred.com\/blog\/wp-content\/uploads\/2022\/01\/New_VShred_Logo.png) ![logo](https:\/\/vshred.com\/blog\/wp-content\/uploads\/2018\/04\/logo-light.svg)](https:\/\/vshred.com\/blog\/)\n\n- [Home](https:\/\/vshred.com\/)\n- [Store](https:\/\/vshred.com\/programs)\n- Supplements\n  - [Male Guide](https:\/\/vshred.com\/supplements)\n  - [Female Guide](https:\/\/vshred.com\/supplements-female)\n- Blog\n  - [Body Workouts](https:\/\/vshred.com\/blog\/category\/body-workouts\/)\n  - [Fitness Training](https:\/\/vshred.com\/blog\/category\/fitness-training\/)\n  - [Goals](https:\/\/vshred.com\/blog\/category\/goals\/)\n  - [Motivation](https:\/\/vshred.com\/blog\/category\/motivation\/)\n  - [Nutrition](https:\/\/vshred.com\/blog\/category\/nutrition\/)\n  - [Supplements](https:\/\/vshred.com\/blog\/category\/supplements\/)\n- [Jobs](https:\/\/vshred.com\/jobs)\n- [My Stuff](https:\/\/vshred.com\/member)\n\n# 15 Best At Home HIIT Exercises\nJanuary 19, 2021 in [At Home Workout](https:\/\/vshred.com\/blog\/category\/at-home-workout\/), [Body Toning](https:\/\/vshred.com\/blog\/category\/fitness-training\/body-toning\/), [Body Workouts](https:\/\/vshred.com\/blog\/category\/body-workouts\/), [Build Muscle](https:\/\/vshred.com\/blog\/category\/goals\/build-muscle\/), [Cardio](https:\/\/vshred.com\/blog\/category\/fitness-training\/cardio\/), [Fat Loss](https:\/\/vshred.com\/blog\/category\/goals\/fat-loss\/), [Fitness Training](https:\/\/vshred.com\/blog\/category\/fitness-training\/), [Full Body Workouts](https:\/\/vshred.com\/blog\/category\/body-workouts\/full-body-workouts\/), [Get Toned](https:\/\/vshred.com\/blog\/category\/goals\/get-toned\/), [Healthy Lifestyle](https:\/\/vshred.com\/blog\/category\/goals\/healthy-lifestyle\/), [HIIT](https:\/\/vshred.com\/blog\/category\/fitness-training\/hiit\/)\n\n\\[elementor-template id=\"4274\"\\]\n\n![](https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/01\/15BestHiitExercises_210120YTThumnbailFinal.png?resize=1170%2C658&ssl=1)\n\nTop level scientists, researchers, fitness pros, and exercise experts alike all agree that high-intensity interval workouts (HIIT) are superior when it comes to being the most effective way to blast fat and burn a ton of calories\\!\n\nIn fact, when done correctly, this unique exercise style can ***burn more calories than an hour at the gym\\!***\n\nHIIT is fast paced and versatile, so it’s much more fun than walking on a treadmill or going to the gym and doing the same 3 sets of 10. But just like any workout, even HIIT can get old if you do the same thing over and over – unless you know the foundation of HIIT.\n\nOnce you know a very simple formula, you can create ***ENDLESS HIIT WORKOUTS*** that can be catered to your fitness level, goals, time available to exercise, etc.\n\nThis article will give you the formula we use here at V Shred to create all of our HIIT workouts! You can use it to create hundreds of combinations so you can switch it up every single sweat session\\!\n\nYou can add weights and bands if you want, but ***this formula doesn’t require any equipment\\!*** It is perfect for anyone who works out at home, can’t get to a gym, or is traveling\\!\n\nSpike your heart rate, tone your body, and take your physique to the next level with our simple HIIT formula and 15 exercises to choose from\\!\n\n**CREATE YOUR OWN HIIT WORKOUT**\n\nThe process is really simple! We have detailed instructions below and have **THIS VIDEO** you can watch where Vince walks you through the entire process\\!\n\nWith this list, you can create a different HIIT workout every single day if you want to!! Experiment with not only different exercise combos but different interval ratios as well! The options are endless!!\\!\n\nHIIT is no doubt a great way to get fit in a short amount of time as long as you are pushing those high-intensity intervals at your highest intensity possible\\!\n\nYou really have to go ALL OUT during the “work” periods and stick to ONLY the short “rest” periods between exercises\\!\n\n**How To Create a Workout (3 steps)**\n\n1. Pick as many exercises as you want (we suggest around 6.)\n2. Pick your interval ratio (ex: 30 seconds on 10 seconds off. 45 seconds on 15 seconds off. 60 seconds work 30 seconds rest, etc.)\n3. Pick your number of rounds. (aim for at least 2 if you can.)\n\n**Exercises To Choose From** High Knees  \n Power Skips  \n Burpees  \n Kick Throughs  \n Sprawl Back & Forth’s  \n Lateral Lunge Hops  \n Mountain Climbers  \n Jump Squats  \n Jump Lunges  \n Side Plank Oblique Crunch  \n Speed Skaters  \n Squat Lunge Knee Drive  \n Lateral Mountain Climbers  \n Spiderman Push-Ups  \n Pop Jacks\n\nAgain, if you aren’t sure exactly what to do or want to see all of this in action. You can watch the video above, but here is an example to help get you started\\!\n\n**Example Workout** 20 seconds Jump Squats  \n 10 seconds rest  \n 20 seconds Kick Throughs  \n 10 seconds rest  \n 20 seconds Burpees  \n 10 seconds rest  \n 20 seconds Speed Skaters  \n 10 seconds rest  \n 20 seconds Lateral Lunge Hops  \n 10 seconds rest  \n 20 seconds Plank Jacks.\n\n***You may be wondering how you know if you are actually going hard enough?***\n\nThe goal with HIIT is to get in 80 to 90 percent of your maximum heart rate during the work intervals. During the rest periods, try not to let it drop to under 60 to 65 percent.\n\nTo find your maximum heart rate all you have to do is subtract your age from 220. Then take that number and multiply it by 0.8 and 0.9 to find 80 or 90%.\n\n***If you don’t have a heart rate monitor, don’t stress\\!*** It’s pretty easy to tell if you are in that desired heart rate range. If you are totally winded, can’t hold a conversation, and NEED every second of “rest” – you are most likely pushing hard enough\\!\n\n***WANT MORE HIIT WORKOUTS?\\!***\n\nIf you like short workouts like this that you can do from home that don’t require any equipment, you would love our 30 day home fitness program **[MOVE](https:\/\/vshred.com\/sp\/move\/soc-all\/)\\!**\n\n![](https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/MOVE-Mixed.png?resize=600%2C600&ssl=1)\n\nWith this unique program, no two workouts are the same, and you can do every session in ***20 minutes or less\\!***\n\nAll of the [**MOVE**](https:\/\/vshred.com\/sp\/move\/soc-all\/) workouts are in real-time follow along style, so it’s like you have a personal trainer in your living room with you\\!\n\nOn top of 30 days of home personal training, the [**MOVE**](https:\/\/vshred.com\/sp\/move\/soc-all\/) program also comes with a flex dieting system to help you get your nutrition in check.\n\nWe know you will love it! **Learn more** **[HERE](https:\/\/vshred.com\/sp\/move\/soc-all\/)\\!**\n\n### *Related*\n\n# FEMALE SUPPLEMENT GUIDE\n![](https:\/\/i0.wp.com\/s3.ap-south-1.amazonaws.com\/kuthidevs\/vshred\/HIM-2.png?w=1170&ssl=1) [FREE DOWNLOAD \\>](https:\/\/vshred.com\/supplements-female)\n\n# MALE SUPPLEMENT GUIDE\n![](https:\/\/i0.wp.com\/s3.ap-south-1.amazonaws.com\/kuthidevs\/vshred\/HIM-2.png?w=1170&ssl=1) [FREE DOWNLOAD \\>](https:\/\/vshred.com\/supplements)\n\n- [Body Workouts](https:\/\/vshred.com\/blog\/category\/body-workouts\/)\n- [Fitness Training](https:\/\/vshred.com\/blog\/category\/fitness-training\/)\n- [Goals](https:\/\/vshred.com\/blog\/category\/goals\/)\n- [Motivation](https:\/\/vshred.com\/blog\/category\/motivation\/)\n- [Nutrition](https:\/\/vshred.com\/blog\/category\/nutrition\/)\n- [Supplements](https:\/\/vshred.com\/blog\/category\/supplements\/)\n\n##### Popular Articles\n- ##### [He Bought the V Shred Program: Here’s His Honest Review 2024](https:\/\/vshred.com\/blog\/he-bought-the-v-shred-program-heres-his-honest-review-2024\/)\n- ##### [Viewpoint Collaborates with V Shred to Address Hormonal and Metabolic Challenges Linked To Weight Loss, and Effective Solutions](https:\/\/vshred.com\/blog\/viewpoint-collaborates-with-v-shred-to-address-hormonal-and-metabolic-challenges-linked-to-weight-loss-and-effective-solutions\/)\n- ##### [Honest V Shred Review: Does V Shred Actually Work?](https:\/\/vshred.com\/blog\/honest-v-shred-review-does-v-shred-actually-work\/)\n- ##### [NEW! Latest V Shred Reviews 2024](https:\/\/vshred.com\/blog\/new-latest-v-shred-reviews-2024\/)\n***\n### 0 Comments\n### Let Us Know What You Think\\![Cancel reply](https:\/\/vshred.com\/blog\/15-best-at-home-hiit-exercises\/#respond)\n\n### More recent stories\n[![](https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/03\/bigger-chest-and-shoulders-yt-thumb-1.jpg?fit=1024%2C576&ssl=1)](https:\/\/vshred.com\/blog\/want-sculpted-shoulders-stop-skipping-chest-day\/)\n\nMarch 30, 2021 [Want Sculpted Shoulders? Stop Skipping Chest Day](https:\/\/vshred.com\/blog\/want-sculpted-shoulders-stop-skipping-chest-day\/) [Read More](https:\/\/vshred.com\/blog\/want-sculpted-shoulders-stop-skipping-chest-day\/)\n\n[![Feature \\| Are You Making These \"Healthy Eating\" Mistakes?](https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/11\/man-eating-froyo-with-strawberries-healthy-eating-px-feature.jpg?fit=1000%2C560&ssl=1)](https:\/\/vshred.com\/blog\/healthy-eating-mistakes\/)\n\nNovember 12, 2018 [Are You Making These “Healthy Eating” Mistakes?](https:\/\/vshred.com\/blog\/healthy-eating-mistakes\/) [Read More](https:\/\/vshred.com\/blog\/healthy-eating-mistakes\/)\n\n[![](https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/11\/AdobeStock_141170951-scaled.jpeg?fit=1024%2C683&ssl=1)](https:\/\/vshred.com\/blog\/how-heavy-should-i-lift\/)\n\nNovember 17, 2021 [How Heavy Should I Lift?](https:\/\/vshred.com\/blog\/how-heavy-should-i-lift\/) [Read More](https:\/\/vshred.com\/blog\/how-heavy-should-i-lift\/)\n\n© 2018 V Shred LLC [Terms of Service](https:\/\/le.vshred.com\/sp\/terms_of_service) [Privacy & Cookie Policy](https:\/\/le.vshred.com\/sp\/privacy_cookie_policy) [Important Legal Documents](https:\/\/le.vshred.com\/sp\/legal_agreements_privacy_policies_consents) [Accessibility Statement](https:\/\/le.vshred.com\/sp\/accessibility_statement)\n\n[support@vshred.com](mailto:support@vshred.com)","attrs_readable_markdown":null,"meta_canonical":null}

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ℹ️ Skipped - page is already crawled

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INDEXABLE

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CRAWLED

12 days ago

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Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.4 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
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Page Details

Property	Value
URL	https://vshred.com/blog/15-best-at-home-hiit-exercises/
Last Crawled	2026-03-31 11:27:49 (12 days ago)
First Indexed	2021-01-20 01:12:53 (5 years ago)
HTTP Status Code	200
Meta Title	15 Best At Home HIIT Exercises - V Shred
Meta Description	null
Meta Canonical	null
Boilerpipe Text	[elementor-template id="4274"] Top level scientists, researchers, fitness pros, and exercise experts alike all agree that high-intensity interval workouts (HIIT) are superior when it comes to being the most effective way to blast fat and burn a ton of calories! In fact, when done correctly, this unique exercise style can burn more calories than an hour at the gym! HIIT is fast paced and versatile, so it’s much more fun than walking on a treadmill or going to the gym and doing the same 3 sets of 10. But just like any workout, even HIIT can get old if you do the same thing over and over – unless you know the foundation of HIIT. Once you know a very simple formula, you can create ENDLESS HIIT WORKOUTS that can be catered to your fitness level, goals, time available to exercise, etc. This article will give you the formula we use here at V Shred to create all of our HIIT workouts! You can use it to create hundreds of combinations so you can switch it up every single sweat session! You can add weights and bands if you want, but this formula doesn’t require any equipment! It is perfect for anyone who works out at home, can’t get to a gym, or is traveling! Spike your heart rate, tone your body, and take your physique to the next level with our simple HIIT formula and 15 exercises to choose from! CREATE YOUR OWN HIIT WORKOUT The process is really simple! We have detailed instructions below and have THIS VIDEO you can watch where Vince walks you through the entire process! With this list, you can create a different HIIT workout every single day if you want to!! Experiment with not only different exercise combos but different interval ratios as well! The options are endless!!! HIIT is no doubt a great way to get fit in a short amount of time as long as you are pushing those high-intensity intervals at your highest intensity possible! You really have to go ALL OUT during the “work” periods and stick to ONLY the short “rest” periods between exercises! How To Create a Workout (3 steps) Pick as many exercises as you want (we suggest around 6.) Pick your interval ratio (ex: 30 seconds on 10 seconds off. 45 seconds on 15 seconds off. 60 seconds work 30 seconds rest, etc.) Pick your number of rounds. (aim for at least 2 if you can.) Exercises To Choose From High Knees Power Skips Burpees Kick Throughs Sprawl Back & Forth’s Lateral Lunge Hops Mountain Climbers Jump Squats Jump Lunges Side Plank Oblique Crunch Speed Skaters Squat Lunge Knee Drive Lateral Mountain Climbers Spiderman Push-Ups Pop Jacks Again, if you aren’t sure exactly what to do or want to see all of this in action. You can watch the video above, but here is an example to help get you started! Example Workout 20 seconds Jump Squats 10 seconds rest 20 seconds Kick Throughs 10 seconds rest 20 seconds Burpees 10 seconds rest 20 seconds Speed Skaters 10 seconds rest 20 seconds Lateral Lunge Hops 10 seconds rest 20 seconds Plank Jacks. You may be wondering how you know if you are actually going hard enough? The goal with HIIT is to get in 80 to 90 percent of your maximum heart rate during the work intervals. During the rest periods, try not to let it drop to under 60 to 65 percent. To find your maximum heart rate all you have to do is subtract your age from 220. Then take that number and multiply it by 0.8 and 0.9 to find 80 or 90%. If you don’t have a heart rate monitor, don’t stress! It’s pretty easy to tell if you are in that desired heart rate range. If you are totally winded, can’t hold a conversation, and NEED every second of “rest” – you are most likely pushing hard enough! WANT MORE HIIT WORKOUTS?! If you like short workouts like this that you can do from home that don’t require any equipment, you would love our 30 day home fitness program MOVE ! With this unique program, no two workouts are the same, and you can do every session in 20 minutes or less! All of the MOVE workouts are in real-time follow along style, so it’s like you have a personal trainer in your living room with you! On top of 30 days of home personal training, the MOVE program also comes with a flex dieting system to help you get your nutrition in check. We know you will love it! Learn more HERE ! Related
Markdown	![](https://ct.pinterest.com/v3/?tid=2612596078505&pd[em]=<hashed_email_address>&noscript=1) ![](https://ct.pinterest.com/v3/?tid=2612596078505&event=checkout&noscript=1) [![logo](https://vshred.com/blog/wp-content/uploads/2022/01/New_VShred_Logo.png) ![logo](https://vshred.com/blog/wp-content/uploads/2018/04/logo-light.svg)](https://vshred.com/blog/) [![logo](https://vshred.com/blog/wp-content/uploads/2022/01/New_VShred_Logo.png) ![logo](https://vshred.com/blog/wp-content/uploads/2018/04/logo-light.svg)](https://vshred.com/blog/) - [Home](https://vshred.com/) - [Store](https://vshred.com/programs) - Supplements - [Male Guide](https://vshred.com/supplements) - [Female Guide](https://vshred.com/supplements-female) - Blog - [Body Workouts](https://vshred.com/blog/category/body-workouts/) - [Fitness Training](https://vshred.com/blog/category/fitness-training/) - [Goals](https://vshred.com/blog/category/goals/) - [Motivation](https://vshred.com/blog/category/motivation/) - [Nutrition](https://vshred.com/blog/category/nutrition/) - [Supplements](https://vshred.com/blog/category/supplements/) - [Jobs](https://vshred.com/jobs) - [My Stuff](https://vshred.com/member) # 15 Best At Home HIIT Exercises January 19, 2021 in [At Home Workout](https://vshred.com/blog/category/at-home-workout/), [Body Toning](https://vshred.com/blog/category/fitness-training/body-toning/), [Body Workouts](https://vshred.com/blog/category/body-workouts/), [Build Muscle](https://vshred.com/blog/category/goals/build-muscle/), [Cardio](https://vshred.com/blog/category/fitness-training/cardio/), [Fat Loss](https://vshred.com/blog/category/goals/fat-loss/), [Fitness Training](https://vshred.com/blog/category/fitness-training/), [Full Body Workouts](https://vshred.com/blog/category/body-workouts/full-body-workouts/), [Get Toned](https://vshred.com/blog/category/goals/get-toned/), [Healthy Lifestyle](https://vshred.com/blog/category/goals/healthy-lifestyle/), [HIIT](https://vshred.com/blog/category/fitness-training/hiit/) \[elementor-template id="4274"\] ![](https://i0.wp.com/vshred.com/blog/wp-content/uploads/2021/01/15BestHiitExercises_210120YTThumnbailFinal.png?resize=1170%2C658&ssl=1) Top level scientists, researchers, fitness pros, and exercise experts alike all agree that high-intensity interval workouts (HIIT) are superior when it comes to being the most effective way to blast fat and burn a ton of calories\! In fact, when done correctly, this unique exercise style can *burn more calories than an hour at the gym\!* HIIT is fast paced and versatile, so it’s much more fun than walking on a treadmill or going to the gym and doing the same 3 sets of 10. But just like any workout, even HIIT can get old if you do the same thing over and over – unless you know the foundation of HIIT. Once you know a very simple formula, you can create *ENDLESS HIIT WORKOUTS* that can be catered to your fitness level, goals, time available to exercise, etc. This article will give you the formula we use here at V Shred to create all of our HIIT workouts! You can use it to create hundreds of combinations so you can switch it up every single sweat session\! You can add weights and bands if you want, but *this formula doesn’t require any equipment\!* It is perfect for anyone who works out at home, can’t get to a gym, or is traveling\! Spike your heart rate, tone your body, and take your physique to the next level with our simple HIIT formula and 15 exercises to choose from\! CREATE YOUR OWN HIIT WORKOUT The process is really simple! We have detailed instructions below and have THIS VIDEO you can watch where Vince walks you through the entire process\! With this list, you can create a different HIIT workout every single day if you want to!! Experiment with not only different exercise combos but different interval ratios as well! The options are endless!!\! HIIT is no doubt a great way to get fit in a short amount of time as long as you are pushing those high-intensity intervals at your highest intensity possible\! You really have to go ALL OUT during the “work” periods and stick to ONLY the short “rest” periods between exercises\! How To Create a Workout (3 steps) 1. Pick as many exercises as you want (we suggest around 6.) 2. Pick your interval ratio (ex: 30 seconds on 10 seconds off. 45 seconds on 15 seconds off. 60 seconds work 30 seconds rest, etc.) 3. Pick your number of rounds. (aim for at least 2 if you can.) Exercises To Choose From High Knees Power Skips Burpees Kick Throughs Sprawl Back & Forth’s Lateral Lunge Hops Mountain Climbers Jump Squats Jump Lunges Side Plank Oblique Crunch Speed Skaters Squat Lunge Knee Drive Lateral Mountain Climbers Spiderman Push-Ups Pop Jacks Again, if you aren’t sure exactly what to do or want to see all of this in action. You can watch the video above, but here is an example to help get you started\! Example Workout 20 seconds Jump Squats 10 seconds rest 20 seconds Kick Throughs 10 seconds rest 20 seconds Burpees 10 seconds rest 20 seconds Speed Skaters 10 seconds rest 20 seconds Lateral Lunge Hops 10 seconds rest 20 seconds Plank Jacks. *You may be wondering how you know if you are actually going hard enough?* The goal with HIIT is to get in 80 to 90 percent of your maximum heart rate during the work intervals. During the rest periods, try not to let it drop to under 60 to 65 percent. To find your maximum heart rate all you have to do is subtract your age from 220. Then take that number and multiply it by 0.8 and 0.9 to find 80 or 90%. *If you don’t have a heart rate monitor, don’t stress\!* It’s pretty easy to tell if you are in that desired heart rate range. If you are totally winded, can’t hold a conversation, and NEED every second of “rest” – you are most likely pushing hard enough\! *WANT MORE HIIT WORKOUTS?\!* If you like short workouts like this that you can do from home that don’t require any equipment, you would love our 30 day home fitness program [MOVE](https://vshred.com/sp/move/soc-all/)\! ![](https://i0.wp.com/vshred.com/blog/wp-content/uploads/2020/10/MOVE-Mixed.png?resize=600%2C600&ssl=1) With this unique program, no two workouts are the same, and you can do every session in *20 minutes or less\!* All of the [MOVE](https://vshred.com/sp/move/soc-all/) workouts are in real-time follow along style, so it’s like you have a personal trainer in your living room with you\! On top of 30 days of home personal training, the [MOVE](https://vshred.com/sp/move/soc-all/) program also comes with a flex dieting system to help you get your nutrition in check. We know you will love it! Learn more [HERE](https://vshred.com/sp/move/soc-all/)\! ### Related # FEMALE SUPPLEMENT GUIDE ![](https://i0.wp.com/s3.ap-south-1.amazonaws.com/kuthidevs/vshred/HIM-2.png?w=1170&ssl=1) [FREE DOWNLOAD \>](https://vshred.com/supplements-female) # MALE SUPPLEMENT GUIDE ![](https://i0.wp.com/s3.ap-south-1.amazonaws.com/kuthidevs/vshred/HIM-2.png?w=1170&ssl=1) [FREE DOWNLOAD \>](https://vshred.com/supplements) - [Body Workouts](https://vshred.com/blog/category/body-workouts/) - [Fitness Training](https://vshred.com/blog/category/fitness-training/) - [Goals](https://vshred.com/blog/category/goals/) - [Motivation](https://vshred.com/blog/category/motivation/) - [Nutrition](https://vshred.com/blog/category/nutrition/) - [Supplements](https://vshred.com/blog/category/supplements/) ##### Popular Articles - ##### [He Bought the V Shred Program: Here’s His Honest Review 2024](https://vshred.com/blog/he-bought-the-v-shred-program-heres-his-honest-review-2024/) - ##### [Viewpoint Collaborates with V Shred to Address Hormonal and Metabolic Challenges Linked To Weight Loss, and Effective Solutions](https://vshred.com/blog/viewpoint-collaborates-with-v-shred-to-address-hormonal-and-metabolic-challenges-linked-to-weight-loss-and-effective-solutions/) - ##### [Honest V Shred Review: Does V Shred Actually Work?](https://vshred.com/blog/honest-v-shred-review-does-v-shred-actually-work/) - ##### [NEW! 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