🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 53 (from laksa003)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa053.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, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.menshealth.com/fitness/a25424850/best-hiit-exercises-workout/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.menshealth.com/fitness/a25424850/best-hiit-exercises-workout/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.menshealth.com\/fitness\/a25424850\/best-hiit-exercises-workout\/","crawl_time":1776879556,"first_indexed_time":1544131406,"http_code":200,"src_unparsed":"com,menshealth!www,\/fitness\/a25424850\/best-hiit-exercises-workout\/ s443","src_root_hash":"17186278611954284253","history_drop_reason":null,"meta_title":"22 Best HIIT Workouts to Burn Fat and Build Muscle - What Is HIIT","meta_descriptions":["HIIT, or high-intensity interval training, can be an efficient, fun way to tackle your cardio workouts, add muscle, and shred serious fat."],"attrs_boilerpipe_text":"IF YOU’RE LOOKING\nfor a style of workout that will push you to your limits without needing to exercise for hours, you only need to understand one four-letter acronym: HIIT. The term stands for high intensity interval training, and it describes a protocol that pairs hard-hitting exercise periods with short rest breaks for a wide range of health benefits.\nYou'll find this style of training everywhere, from boutique fitness studios to big box gyms that offer group classes. Given its popularity and prevalence, and with each practitioner aiming to put their own spin on the concept, the public understanding of what constitutes a HIIT workout how to implement the protocol within a larger training routine\nhas become blurred\n.\nLet's cut through the hype cycle and determine exactly what you need to know. Here’s what HIIT is, what it isn’t, and the safest (and most effective) way to use it in your training.\nWhat Is HIIT?\nAccording to the\nAmerican College of Sports Medicine\n, HIIT is defined as a style of training utilizing short, intense work periods performed between 80 and 95 percent of a person’s maximum heart rate. You shouldn't necessarily think about HIIT as being any one style of exercise, like running or lifting weights. Instead, HIIT is more of a framework, through which trainers can build out different routines depending on the equipment on hand, the experience of the participants, and the amount of time and level of difficulty desired.\nThe intensity allows you to burn more calories in a shorter period of time than you would following other protocols. HIIT training can be programmed with all kinds of exercises, making it scalable to different fitness levels and\nincorporate diverse styles of training\n(no, it doesn’t have to all be burpees).\nBlend Images\/John Fedele\n\/\/\nGetty Images\nThe Primary Benefits of HIIT Workouts\nWorkout Efficiency\nHIIT’s popularity stems partly from its efficiency. Unless you’re a professional athlete, you likely don’t have the time to spend two to three hours in the gym. Lack of time is cited as one of the main barriers to fitness, according to the\nCDC\n—and HIIT offers a shorter period than other protocols. “A lot of people are super busy, and can’t allot an hour in the gym. [HIIT training] is a good way to get a bang for your buck, and spend less time,” says\nJahkeen Washington, C.P.T.\n, owner of\nJTW Fit\nand the\nHarlem Kettlebell Club\n. You don't need close to an hour for an effective HIIT session; even 20 to 30 minutes of focused work can be more than enough for the most well-conditioned exercisers.\nMake it Your Own\nHIIT sessions are also highly customizable, making them easy to tailor to your personal schedule and preferred training style. From running and strength training to rowing and boxing, there's a HIIT workout that will work for you. “Something that's scalable is easier for people to utilize,” Washington says.\nFat Loss\nOne review\nlooked at 13 different studies on 424 overweight and obese adults. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference.H3 Metabolic BenefitsSome researchers have found that HIIT increases metabolism for hours after exercise\neven more than jogging and weight\ntraining. This is known as excess post-exercise oxygen consumption (\nEPOC\n, informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity.H3 Overall Health HIIT is not just a tool to use to lean out. It can improve your overall health, too. A\nsummary of 50 different studies\nfound that HIIT reduces blood sugar levels.\nFurther research\nshows it can reduce resting heart rate and blood pressure in overweight and obese individuals.\nHow to Make the Most of Your HIIT Workout\nAgain, HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create\nsuper-charged finishers\n.\nHowever you do it, what makes HIIT work is the intensity. You’re going hard, typically as hard as you can, for a short period of time, then resting for a length of time that’ll let you recover to go hard once again. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider.\nTo improve aerobic fitness: intervals would typically involve a work to rest ratio or 1:1 or 1:2 (i.e. work for 30 seconds, rest for 30 seconds).\nTo train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. work for 15 seconds, rest for 75 seconds). This is less commonly practiced in group fitness scenarios.\nThe key to making HIIT work: The intensity. You can’t coast through your work periods when doing HIIT. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances.\nThat means working hard, but it doesn’t mean going 100 percent to failure. If you’re completely new to exercise, don't go truly all out all at once. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations.\nIn group fitness settings (and among far too many trainers) HIIT and \"interval training\" are often used interchangeably. Make no mistake: True HIIT requires you to be explosive and intense during your work period. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene. Work periods here are typically larger than rest periods, without the consideration for the level of effort expended.\nNastasic\n\/\/\nGetty Images\nSome Ways to Do HIIT Workouts\nSo, wait, you’re still technically on that dreaded treadmill, right? Not necessarily. Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol.\nBodyweight workouts\nStrength training exercises (dumbbells, kettlebells, etc.)\nTreadmill sprints\nStationary bike sprints\nRower sprints\nSki-Erg sprints\nBoxing rounds\nBattle ropes\nSled pushes and pulls\nHIIT Workouts to Add to Your Training\nNOW THAT YOU\nknow everything to know more about the protocol, here are some HIIT workouts that can put you on the path to major fat-burn.\nBodyweight Beatdown\nTry the Brutal 5-Minute Beatdown Bodyweight Workout | Five Minutes of Hell | Men's Health Muscle\nMen's Health US\nLIVE\nCurrent Time  \n0:00\nTotal Duration  \n8:54\nYou don’t have access to equipment, and you’re low on time. Luckily,\nBen Feiden, CFSC\nof Performance HQ has just the thing for you. This “quick and nasty” five-minute routine utilizes plenty of plyometrics to get the body and mind moving. All you need is you and a clock to get this full body burn in.\nWARMUP\n10 seconds of work \/ no rest\nButt Kicks\nHigh Knees\nMountain Climbers\nPlank Up-Downs\nHELL CIRCUIT 1+2\nWork for 20 seconds \/ rest for 10 seconds \/ repeat for 2 rounds\nAir Squats\nAlternating Jump Lunge\n2-Pushup Burpee\n7th CIRCLE OF HELL FINISHER\nWork for 30 seconds \/ no rest \/ repeat for 2 rounds.\nJump Squat\nLateral Frogger\nThe 5-Minute Dumbbell Finisher\nThe 5-Minute Dumbbell Hell Finisher Workout | Men’s Health Muscle\nMen's Health US\nLIVE\nCurrent Time  \n0:00\nTotal Duration  \n7:56\nIf you’re\nreally\nshort on time, all you need is 5 minutes to get a hellish workout in. Get ready to get your butt kicked by\nJaimar Brown\n, C.P.T., of J. Malik Fitness in this installment of our 5 Minutes of Hell series. Grab one set of medium and one set of light dumbbells and cycle through the following five exercises for 45 seconds of work, and 15 seconds of rest for a quick and dirty full body workout.\n1 set each \/ 45 seconds of work \/ 15 seconds of rest\nRomanian Deadlift\ninto Row\nKneeling\nOverhead Tricep Presses\nPlank Drags into Pushup\nLying Skull Crushers\nDumbbell Marches\nThe 5-Minute Interval Workout\nTry This Brutal 5-Minute Full-Body Workout | Men's Health Muscle\nMen's Health US\nLIVE\nCurrent Time  \n0:00\nTotal Duration  \n6:17\nIt’s all gas, little breaks for this killer five-minute HIIT workout.\nNgo Okafor\n, the owner and founder of\nIconoclast Fitness\n, and two-time Golden Gloves Championship winner goes through another installment of our 5 Minutes of Hell series designed to push you to your limits in a short amount of time. Complete these eight exercises for 30 seconds of work, 10 seconds of rest for a heart-racing HIIT workout.\n1 set each \/ 30 seconds of work \/ 10 seconds of rest\nThrusters\nBox Jumps\nPushups\nMountain Climbers\nDumbbell Bent Over Rows\nRowing Machine\nJump Squats\nBall Slams\nThe Military-Inspired 5 Minute Burn\nHit This Quick High-Intensity Five Minute Full Body Workout | Men's Health Muscle\nMen's Health US\nLIVE\nCurrent Time  \n0:00\nTotal Duration  \n5:40\nErik Bartell, C.P.T\n., founder of Train Like a Soldier, leads through a military-style workout worthy of battle. In only 5 short minutes, this workout will have you contemplating surrender. Work through these 5 exercises for 45 seconds of work, and 15 seconds of rest.\n1 set each \/ 45 seconds of work \/ 15 seconds of rest\nRowing Machine\nKettlebell Alternating Reverse Lunge to Press\nFast Feet to Reactive Sprawls\nKettlebell Alternating Reverse Lunge to Press\nRowing Machine\nAll Out Studio Upper Body HIIT\nMen's Health All Out Studio High Power HIIT Upper Body Workout\nMen's Health US\nLIVE\nCurrent Time  \n0:00\nTotal Duration  \n15:01\nThis dumbbell workout from\nAll Out Studio\n's High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. You'll be toast after these 15 minutes.\nClose-Grip Chest Press -\n30 seconds\nClose-Grip Chest Press with Crunch -\n45 seconds\nClose-Grip Chest Press with Crunch and Leg Lowers -\n75 seconds\nSquat Hold -\n45 seconds\nRenegade Rows -\n30 seconds\nWeighted Walkout to Renegade Row -\n45 seconds\nWeighted Walkout to Renegade Row to Knee Raise and Twist -\n75 seconds\nSquat Hold -\n45 seconds\nDumbbell Over-the-Shoulder Chops -\n30 seconds\nSquat and Over-the-Shoulder Chops -\n45 seconds\nSquat Thrust and Over-the-Shoulder Chops -\n75 seconds\nCooldown Stretch -\n45 seconds\nMen's Health 30-Day HIIT Challenge Workouts\nDesigned by\nMH\nfitness director\nEbenezer Samuel, C.S.C.S.\n, the following provides a sneak peek at our\n30-Day HIIT Challenge\n. These 10-minute workouts are designed to keep you moving even when your schedule is at its busiest, from just a handful of exercises that you can do anywhere.\nAMRAP #1\nComplete as many rounds as possible of the following circuit. Rest as needed between reps and sets.\n15 Full-Release Pushups\n25 Plank Shoulder-Taps\n30 Touchdown Jacks\nEvery Minute on the Minute (\nEMOM\n) #1\nComplete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds.\n5 Full-Release Pushups\n10 Plank Shoulder-Taps\n10 Touchdown Jacks\nInterval Workout + 2-Minute Finisher #1\nDo each move a minute, working for 40 seconds, then resting 20 seconds. Alternate back and forth for four rounds. After you’ve completed the fourth round, do as many touchdown jacks as possible in two minutes.\nFull-Release Pushup\nPlank Shoulder-Tap\nDouble-AMRAP #1\nSpend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes.\nCIRCUIT 1:\n20 Touchdown Jacks\n20 Mountain Climbers\nCIRCUIT 2:\n10 Full-Release Pushups\n10 Plank Shoulder-Taps\nEMOM Ladder #1\nComplete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).\n5 Full-Release Pushups\n5 Touchdown Jacks\n10 Mountain Climbers\nBuy-in to Intervals #1\nStart with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds.\nPlank Shoulder-Taps\nMountain Climbers\nTouchdown Jacks\nLight Intervals #1\nDo two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds. Finish with a one-minute wall-sit and a one-minute plank.\nTouchdown Jacks\nFull-Release Pushup\nPlank Shoulder-Tap\nMountain Climber\nAMRAP #2\nComplete as many rounds as possible of the following circuit. Rest as needed between reps and sets.\n15 Full-Release Pushups\n25 Plank Shoulder-Taps\n25 Touchdown Jacks\n10 Spiderman Pushups\n10 Mountain Climbers\nEMOM #2\nComplete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds.\nODD MINUTES:\n10 Full-Release Pushups\n5 Spiderman Pushups\nEVEN MINUTES:\n10 Plank Shoulder-Taps\n10 Mountain Climbers\nInterval Workout + 2-Minute Finisher #2\nDo each move  for 40 seconds, then resting 20 seconds. Do two rounds. After you’ve completed the second round, do as many touchdown jacks as possible in two minutes.\nFull-Release Pushup\nPlank Shoulder-Tap\nPaused Pushup\nMountain Climber\nDouble-AMRAP #2\nSpend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes.\nCIRCUIT 1:\n20 Touchdown Jacks\n20 Mountain Climbers\n10 Spiderman Pushups\nCIRCUIT 2:\n10 Full-Release Pushups\n10 Plank Shoulder-Taps\nEMOM Ladder #2\nComplete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).\n5 Full-Release Pushups\n5 Plank Shoulder-Taps\n5 Touchdown Jacks\n5 Mountain Climbers\nBuy-in to Intervals #2\nStart with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds.\nPlank Shoulder-Taps\nTouchdown Jack\nSpiderman Pushups\nLight Intervals #2\nDo two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds.\nJump Lunge\nSpiderman Pushups\nPlank Shoulder-Tap\nMountain Climber\nTouchdown Jack\nAMRAP #3\nComplete as many rounds as possible of the following circuit. Rest as needed between reps and sets.\n10 Jump Lunges\n10 Full-Release Pushups\n10 Touchdown Jacks\n10 Mountain Climbers\n10 Plank Shoulder-Taps\nAaron Feaver\nAllie Holloway\/Studio D; Justin Steele\nCOURTESY DAVIDSON; ANDRE L. PERRY\nMitch Calvert, CPT, is a body transformation coach for men, having helped more than 350 guys transform across the globe. He discovered his spark for fitness when he tipped the scales at 260 pounds 14 years ago – and now works specifically with men like his former self who have weight to lose and confidence to gain. Get Mitch’s 2-page “\nMansformation Cheat Sheet\n” to simplify your diet and drop stubborn fat.\nCori Ritchey, C.S.C.S., is the fitness editor at\nWomen's Health\n, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in\nMen’s Health\n, HealthCentral, Livestrong, Self, and others.\nRead full bio","attrs_markdown":"[![Search](https:\/\/www.menshealth.com\/_assets\/design-tokens\/fre\/static\/icons\/search.f1c199c.svg)Search](https:\/\/www.menshealth.com\/search\/)\n\n![Close](https:\/\/www.menshealth.com\/_assets\/design-tokens\/fre\/static\/icons\/close.38e3324.svg)\n***\n- [About Men's Health](https:\/\/www.menshealth.com\/about\/a29134632\/about-mens-health\/)\n- [Newsletter](https:\/\/www.menshealth.com\/newsletter)\n- [Subscribe](https:\/\/membership.menshealth.com\/mens-health-mvp-premium-membership-5999.html?cds_tracking_code=mhlpanelnav)\n- [My Bookmarks](https:\/\/www.menshealth.com\/my-stuff\/)\n- [MVP Exclusives](https:\/\/www.menshealth.com\/mvp-exclusives\/)\n- [Shop](https:\/\/www.menshealth.com\/fitness\/a65424843\/shop-mens-health-training-guides\/)\n- [Health Conditions Hub](https:\/\/www.menshealth.com\/health-conditions-hub\/)\n- [Fitness](https:\/\/www.menshealth.com\/fitness\/)\n- [Workouts](https:\/\/www.menshealth.com\/workouts\/)\n- [Weight Loss](https:\/\/www.menshealth.com\/weight-loss\/)\n- [Entertainment](https:\/\/www.menshealth.com\/entertainment\/)\n- [Sex and Relationships](https:\/\/www.menshealth.com\/sex-women\/)\n- [Life](https:\/\/www.menshealth.com\/trending-news\/)\n- [Technology and Gear](https:\/\/www.menshealth.com\/technology-gear\/)\n- [Style](https:\/\/www.menshealth.com\/style\/)\n- [Nutrition](https:\/\/www.menshealth.com\/nutrition\/)\n- [Grooming](https:\/\/www.menshealth.com\/grooming\/)\n- [Men's Health Awards](https:\/\/www.menshealth.com\/mens-health-awards\/)\n- [Video](https:\/\/www.menshealth.com\/videos\/)\n- [Follow](https:\/\/www.menshealth.com\/fitness\/a25424850\/best-hiit-exercises-workout\/)\n- [Health](https:\/\/www.menshealth.com\/health\/)\n\n- [Other Editions](https:\/\/www.menshealth.com\/)\n\n[Privacy Notice](https:\/\/www.hearst.com\/-\/us-magazines-privacy-notice)[Terms Of Use](https:\/\/www.hearst.com\/-\/us-magazines-terms-of-use)\n\n[Skip to Content](https:\/\/www.menshealth.com\/fitness\/a25424850\/best-hiit-exercises-workout\/#main-content)\n\nUS\n\n- [US](https:\/\/www.menshealth.com\/)\n- [UK](https:\/\/www.menshealth.com\/uk\/)\n- [España](https:\/\/www.menshealth.com\/es\/)\n\n[Newsletter](https:\/\/www.menshealth.com\/email\/menshealth-newsletter\/)\n\n[Sign in](https:\/\/www.menshealth.com\/auth\/csrf?action=login&return_url=https%3A%2F%2Fwww.menshealth.com%2Ffitness%2Fa25424850%2Fbest-hiit-exercises-workout%2F)\n\n[Sign in](https:\/\/www.menshealth.com\/auth\/csrf?action=login&return_url=https%3A%2F%2Fwww.menshealth.com%2Ffitness%2Fa25424850%2Fbest-hiit-exercises-workout%2F)\n\n[Subscribe](https:\/\/membership.menshealth.com\/mens-health-mvp-premium-membership-3999.html?cds_tracking_code=mhltopnav)\n\n[Sign in](https:\/\/www.menshealth.com\/auth\/csrf?action=login&return_url=https%3A%2F%2Fwww.menshealth.com%2Ffitness%2Fa25424850%2Fbest-hiit-exercises-workout%2F)\n\n[Sign in](https:\/\/www.menshealth.com\/auth\/csrf?action=login&return_url=https%3A%2F%2Fwww.menshealth.com%2Ffitness%2Fa25424850%2Fbest-hiit-exercises-workout%2F)\n\n[Subscribe](https:\/\/membership.menshealth.com\/mens-health-mvp-premium-membership-3999.html?cds_tracking_code=mhltopnav)\n\n- [Fitness](https:\/\/www.menshealth.com\/fitness\/)\n- [Health & Wellness](https:\/\/www.menshealth.com\/health\/)\n- [Entertainment](https:\/\/www.menshealth.com\/entertainment\/)\n- [Style](https:\/\/www.menshealth.com\/style\/)\n- [Gear](https:\/\/www.menshealth.com\/technology-gear\/)\n- [Video](https:\/\/www.menshealth.com\/videos\/)\n- [Member Perks](https:\/\/www.menshealth.com\/fitness\/a44362707\/mens-health-mvp-membership\/)\n- [About Us](https:\/\/www.menshealth.com\/about\/a29134632\/about-mens-health\/)\n- [More](https:\/\/www.menshealth.com\/fitness\/a25424850\/best-hiit-exercises-workout\/)\n\n1. [Fitness](https:\/\/www.menshealth.com\/fitness\/)\n2. [Fitness Goal Quiz](https:\/\/www.menshealth.com\/fitness-goal-quiz\/)\n3. [These HIIT Workouts Will Make You Forget Boring Cardio](https:\/\/www.menshealth.com\/fitness\/a25424850\/best-hiit-exercises-workout\/)\n# These HIIT Workouts Will Make You Forget Boring Cardio\nWhat does this popular fitness acronym even mean? Let us explain—and share our top examples so you can get moving.\n\nBy [Mitch Calvert, CPT](https:\/\/www.menshealth.com\/author\/221401\/mitch-calvert\/ \"Mitch Calvert, CPT\"), [Cori Ritchey, C.S.C.S.](https:\/\/www.menshealth.com\/author\/259241\/cori-ritchey-c-s-c-s\/ \"Cori Ritchey, C.S.C.S.\")\n\nPublished: Dec 19, 2024 10:37 AM EST\n\nSave Article\n\n![Open share options](https:\/\/www.menshealth.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/sharing.89c15b8.svg?primary=%2523262626)\n\n![Play video](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)\n\n![Video poster](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/athletes-doing-push-ups-with-dumbbells-on-floor-royalty-free-image-1638463573.jpg?crop=1xw:0.84375xh;center,top)\n\nCool Down With These Stretches After HIIT Workouts \\| Men’s Health Muscle\n\nMen's Health US\n\n![Playlist Back](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n![Play](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path 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d=\"M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\nCurrent Time 0:00\n\nTotal Duration 2:53\n\n![Closed Captions](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n- Captions Off\n- English\n\n![Enter Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)![Exit Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)\n\nWatch: [Cool Down With These Stretches After HIIT Workouts...]()\n\n✕\n\n**IF YOU’RE LOOKING** for a style of workout that will push you to your limits without needing to exercise for hours, you only need to understand one four-letter acronym: HIIT. The term stands for high intensity interval training, and it describes a protocol that pairs hard-hitting exercise periods with short rest breaks for a wide range of health benefits.\n\nYou'll find this style of training everywhere, from boutique fitness studios to big box gyms that offer group classes. Given its popularity and prevalence, and with each practitioner aiming to put their own spin on the concept, the public understanding of what constitutes a HIIT workout how to implement the protocol within a larger training routine [**has become blurred**](https:\/\/www.menshealth.com\/fitness\/a40586076\/hiit-workouts-overrated\/).\n\nLet's cut through the hype cycle and determine exactly what you need to know. Here’s what HIIT is, what it isn’t, and the safest (and most effective) way to use it in your training.\n\n## What Is HIIT?\nAccording to the [**American College of Sports Medicine**](https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/high-intensity-interval-training.pdf), HIIT is defined as a style of training utilizing short, intense work periods performed between 80 and 95 percent of a person’s maximum heart rate. You shouldn't necessarily think about HIIT as being any one style of exercise, like running or lifting weights. Instead, HIIT is more of a framework, through which trainers can build out different routines depending on the equipment on hand, the experience of the participants, and the amount of time and level of difficulty desired.\n\nThe intensity allows you to burn more calories in a shorter period of time than you would following other protocols. HIIT training can be programmed with all kinds of exercises, making it scalable to different fitness levels and [**incorporate diverse styles of training**](https:\/\/www.menshealth.com\/fitness\/a44910688\/cross-training-workouts\/) (no, it doesn’t have to all be burpees).\n\n![beneficios del hiit](data:image\/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E)\n\nBlend Images\/John Fedele\/\/Getty Images\n## The Primary Benefits of HIIT Workouts\n## Workout Efficiency\nHIIT’s popularity stems partly from its efficiency. Unless you’re a professional athlete, you likely don’t have the time to spend two to three hours in the gym. Lack of time is cited as one of the main barriers to fitness, according to the [CDC](https:\/\/www.cdc.gov\/physicalactivity\/basics\/adding-pa\/barriers.html)—and HIIT offers a shorter period than other protocols. “A lot of people are super busy, and can’t allot an hour in the gym. \\[HIIT training\\] is a good way to get a bang for your buck, and spend less time,” says [Jahkeen Washington, C.P.T.](https:\/\/www.instagram.com\/jah_holla\/), owner of [JTW Fit](https:\/\/www.instagram.com\/jtwfit\/) and the [Harlem Kettlebell Club](https:\/\/www.instagram.com\/harlemkettlebellclub\/). You don't need close to an hour for an effective HIIT session; even 20 to 30 minutes of focused work can be more than enough for the most well-conditioned exercisers.\n\n## Make it Your Own\nHIIT sessions are also highly customizable, making them easy to tailor to your personal schedule and preferred training style. From running and strength training to rowing and boxing, there's a HIIT workout that will work for you. “Something that's scalable is easier for people to utilize,” Washington says.\n\n## Fat Loss\n[One review](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28401638) looked at 13 different studies on 424 overweight and obese adults. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference.H3 Metabolic BenefitsSome researchers have found that HIIT increases metabolism for hours after exercise [even more than jogging and weight](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27747847) training. This is known as excess post-exercise oxygen consumption ([EPOC](https:\/\/www.menshealth.com\/fitness\/a29189561\/epoc-oxygen-debt\/), informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity.H3 Overall Health HIIT is not just a tool to use to lean out. It can improve your overall health, too. A [summary of 50 different studies](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26481101) found that HIIT reduces blood sugar levels. [Further research](https:\/\/bjsm.bmj.com\/content\/51\/6\/494) shows it can reduce resting heart rate and blood pressure in overweight and obese individuals.\n\n## How to Make the Most of Your HIIT Workout\nAgain, HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create[**super-charged finishers**](http:\/\/mitchcalvert.com\/mortal-kombat-finishers\/).\n\nHowever you do it, what makes HIIT work is the intensity. You’re going hard, typically as hard as you can, for a short period of time, then resting for a length of time that’ll let you recover to go hard once again. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider.\n\n- To improve aerobic fitness: intervals would typically involve a work to rest ratio or 1:1 or 1:2 (i.e. work for 30 seconds, rest for 30 seconds).\n\n- To train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. work for 15 seconds, rest for 75 seconds). This is less commonly practiced in group fitness scenarios.\n\nThe key to making HIIT work: The intensity. You can’t coast through your work periods when doing HIIT. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances.\n\nThat means working hard, but it doesn’t mean going 100 percent to failure. If you’re completely new to exercise, don't go truly all out all at once. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations.\n\nIn group fitness settings (and among far too many trainers) HIIT and \"interval training\" are often used interchangeably. Make no mistake: True HIIT requires you to be explosive and intense during your work period. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene. Work periods here are typically larger than rest periods, without the consideration for the level of effort expended.\n\n![rutina hiit corriendo](data:image\/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E)\n\nNastasic\/\/Getty Images\n## Some Ways to Do HIIT Workouts\nSo, wait, you’re still technically on that dreaded treadmill, right? Not necessarily. Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol.\n\n- Bodyweight workouts\n- Strength training exercises (dumbbells, kettlebells, etc.)\n- Treadmill sprints\n- Stationary bike sprints\n- Rower sprints\n- Ski-Erg sprints\n- Boxing rounds\n- Battle ropes\n- Sled pushes and pulls\n## HIIT Workouts to Add to Your Training\n**NOW THAT YOU** know everything to know more about the protocol, here are some HIIT workouts that can put you on the path to major fat-burn.\n\n## Bodyweight Beatdown\n![Play video](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)\n\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/images\/mh-9-19-5-min-2-6509b8af89348.png?crop=1xw:1xh;center,top)\n\nTry the Brutal 5-Minute Beatdown Bodyweight Workout \\| Five Minutes of Hell \\| Men's Health Muscle\n\nMen's Health US\n\n![Playlist Back](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n![Play](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)![Pause](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M216,48V208a16,16,0,0,1-16,16H160a16,16,0,0,1-16-16V48a16,16,0,0,1,16-16h40A16,16,0,0,1,216,48ZM96,32H56A16,16,0,0,0,40,48V208a16,16,0,0,0,16,16H96a16,16,0,0,0,16-16V48A16,16,0,0,0,96,32Z\"\\>\\<\/path\\>%0A\\<\/svg\\>%0A>)![Replay](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M17.8125 10.5001C17.8127 12.5541 17.004 14.5256 15.5614 15.9877C14.1188 17.4499 12.1585 18.2851 10.1047 18.3126H10C8.00552 18.3168 6.08591 17.5534 4.63906 16.1806C4.45828 16.0099 4.35273 15.7743 4.34562 15.5258C4.33851 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2.53791 4.21222C2.71373 4.38804 2.8125 4.62649 2.8125 4.87513V6.49388L4.49062 4.95795C5.58508 3.86937 6.97748 3.12942 8.49209 2.83148C10.0067 2.53354 11.5756 2.69096 13.0008 3.28388C14.4261 3.87681 15.6437 4.87865 16.5001 6.16296C17.3564 7.44728 17.8131 8.9565 17.8125 10.5001Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)\n\n![Playlist Forward](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M208,40V216a8,8,0,0,1-16,0V146.77L72.43,221.55A15.95,15.95,0,0,1,48,208.12V47.88A15.95,15.95,0,0,1,72.43,34.45L192,109.23V40a8,8,0,0,1,16,0Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\nLIVE\n\n![Unmute](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path 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d=\"M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\nCurrent Time 0:00\n\nTotal Duration 8:54\n\n![Closed Captions](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n- Captions Off\n- English\n\n![Enter Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)![Exit Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)\n\nWatch: [Try the Brutal 5-Minute Beatdown Bodyweight Workou...]()\n\n✕\n\nYou don’t have access to equipment, and you’re low on time. Luckily, [Ben Feiden, CFSC](https:\/\/www.instagram.com\/coach_feiden\/) of Performance HQ has just the thing for you. This “quick and nasty” five-minute routine utilizes plenty of plyometrics to get the body and mind moving. All you need is you and a clock to get this full body burn in.\n\n## WARMUP\n*10 seconds of work \/ no rest*\n\n- Butt Kicks\n- High Knees\n- Mountain Climbers\n- Plank Up-Downs\n## HELL CIRCUIT 1+2\n*Work for 20 seconds \/ rest for 10 seconds \/ repeat for 2 rounds*\n\n- Air Squats\n- Alternating Jump Lunge\n- 2-Pushup Burpee\n## 7th CIRCLE OF HELL FINISHER\n*Work for 30 seconds \/ no rest \/ repeat for 2 rounds.*\n\n- Jump Squat\n- Lateral Frogger\n***\n## The 5-Minute Dumbbell Finisher\n![Play video](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)\n\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/997c4e99-6cee-4b21-9015-9b9e44167b41\/thumb_1920x1080_00002_1682698405_45361.jpg?crop=1xw:1xh;center,top)\n\nThe 5-Minute Dumbbell Hell Finisher Workout \\| Men’s Health Muscle\n\nMen's Health US\n\n![Playlist Back](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n![Play](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)![Pause](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M216,48V208a16,16,0,0,1-16,16H160a16,16,0,0,1-16-16V48a16,16,0,0,1,16-16h40A16,16,0,0,1,216,48ZM96,32H56A16,16,0,0,0,40,48V208a16,16,0,0,0,16,16H96a16,16,0,0,0,16-16V48A16,16,0,0,0,96,32Z\"\\>\\<\/path\\>%0A\\<\/svg\\>%0A>)![Replay](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M17.8125 10.5001C17.8127 12.5541 17.004 14.5256 15.5614 15.9877C14.1188 17.4499 12.1585 18.2851 10.1047 18.3126H10C8.00552 18.3168 6.08591 17.5534 4.63906 16.1806C4.45828 16.0099 4.35273 15.7743 4.34562 15.5258C4.33851 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2.53791 4.21222C2.71373 4.38804 2.8125 4.62649 2.8125 4.87513V6.49388L4.49062 4.95795C5.58508 3.86937 6.97748 3.12942 8.49209 2.83148C10.0067 2.53354 11.5756 2.69096 13.0008 3.28388C14.4261 3.87681 15.6437 4.87865 16.5001 6.16296C17.3564 7.44728 17.8131 8.9565 17.8125 10.5001Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)\n\n![Playlist Forward](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M208,40V216a8,8,0,0,1-16,0V146.77L72.43,221.55A15.95,15.95,0,0,1,48,208.12V47.88A15.95,15.95,0,0,1,72.43,34.45L192,109.23V40a8,8,0,0,1,16,0Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\nLIVE\n\n![Unmute](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)![Mute](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\nCurrent Time 0:00\n\nTotal Duration 7:56\n\n![Closed Captions](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n- Captions Off\n- English\n\n![Enter Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)![Exit Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)\n\nWatch: [The 5-Minute Dumbbell Hell Finisher Workout \\| Men’...]()\n\n✕\n\nIf you’re *really* short on time, all you need is 5 minutes to get a hellish workout in. Get ready to get your butt kicked by [Jaimar Brown](https:\/\/www.instagram.com\/jmalikfitness\/?hl=en), C.P.T., of J. Malik Fitness in this installment of our 5 Minutes of Hell series. Grab one set of medium and one set of light dumbbells and cycle through the following five exercises for 45 seconds of work, and 15 seconds of rest for a quick and dirty full body workout.\n\n*1 set each \/ 45 seconds of work \/ 15 seconds of rest*\n\n- [Romanian Deadlift](https:\/\/www.menshealth.com\/fitness\/a43720733\/how-to-do-dumbbell-romanian-deadlift\/)\n  into Row\n- Kneeling\n  [Overhead Tricep Presses](https:\/\/www.menshealth.com\/fitness\/a20694767\/dumbbell-overhead-triceps-extension\/)\n- Plank Drags into Pushup\n- [Lying Skull Crushers](https:\/\/www.menshealth.com\/fitness\/a25410119\/skull-crushers\/)\n- Dumbbell Marches\n***\n## The 5-Minute Interval Workout\n![Play video](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)\n\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/1cf94f29-4559-4504-83a3-792ddd05a6cb\/thumb_1920x1080_00002_1648224430_26405.jpg?crop=1xw:1xh;center,top)\n\nTry This Brutal 5-Minute Full-Body Workout \\| Men's Health Muscle\n\nMen's Health US\n\n![Playlist Back](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n![Play](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)![Pause](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M216,48V208a16,16,0,0,1-16,16H160a16,16,0,0,1-16-16V48a16,16,0,0,1,16-16h40A16,16,0,0,1,216,48ZM96,32H56A16,16,0,0,0,40,48V208a16,16,0,0,0,16,16H96a16,16,0,0,0,16-16V48A16,16,0,0,0,96,32Z\"\\>\\<\/path\\>%0A\\<\/svg\\>%0A>)![Replay](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M17.8125 10.5001C17.8127 12.5541 17.004 14.5256 15.5614 15.9877C14.1188 17.4499 12.1585 18.2851 10.1047 18.3126H10C8.00552 18.3168 6.08591 17.5534 4.63906 16.1806C4.45828 16.0099 4.35273 15.7743 4.34562 15.5258C4.33851 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d=\"M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)![Mute](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\nCurrent Time 0:00\n\nTotal Duration 6:17\n\n![Closed Captions](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n- Captions Off\n- English\n\n![Enter Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)![Exit Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)\n\nWatch: [Try This Brutal 5-Minute Full-Body Workout \\| Men's...]()\n\n✕\n\nIt’s all gas, little breaks for this killer five-minute HIIT workout. [Ngo Okafor](https:\/\/www.instagram.com\/catchngo\/), the owner and founder of [Iconoclast Fitness](https:\/\/iconoclastfitness.com\/), and two-time Golden Gloves Championship winner goes through another installment of our 5 Minutes of Hell series designed to push you to your limits in a short amount of time. Complete these eight exercises for 30 seconds of work, 10 seconds of rest for a heart-racing HIIT workout.\n\n*1 set each \/ 30 seconds of work \/ 10 seconds of rest*\n\n- [Thrusters](https:\/\/www.menshealth.com\/fitness\/a27100074\/dumbbell-thrusters-form\/)\n- [Box Jumps](https:\/\/www.menshealth.com\/fitness\/a19519554\/fighter-fit-box-jumps\/)\n- [Pushups](https:\/\/www.menshealth.com\/fitness\/a26752486\/perfect-push-up\/)\n- [Mountain Climbers](https:\/\/www.menshealth.com\/fitness\/a28775134\/mountain-climber-abs-workout\/)\n- [Dumbbell Bent Over Rows](https:\/\/www.menshealth.com\/fitness\/a33914536\/dumbbell-row-variation\/)\n- Rowing Machine\n- [Jump Squats](https:\/\/www.menshealth.com\/fitness\/a20695211\/jump-squat\/)\n- [Ball Slams](https:\/\/www.menshealth.com\/fitness\/a29340497\/ball-slam-workout\/)\n***\n## The Military-Inspired 5 Minute Burn\n![Play video](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)\n\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/15be6bfc-06b0-4f97-a3be-39035f320873\/thumb_1920x1080_00002_1648656035_2121.jpg?crop=1xw:1xh;center,top)\n\nHit This Quick High-Intensity Five Minute Full Body Workout \\| Men's Health Muscle\n\nMen's Health US\n\n![Playlist Back](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n![Play](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)![Pause](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M216,48V208a16,16,0,0,1-16,16H160a16,16,0,0,1-16-16V48a16,16,0,0,1,16-16h40A16,16,0,0,1,216,48ZM96,32H56A16,16,0,0,0,40,48V208a16,16,0,0,0,16,16H96a16,16,0,0,0,16-16V48A16,16,0,0,0,96,32Z\"\\>\\<\/path\\>%0A\\<\/svg\\>%0A>)![Replay](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M17.8125 10.5001C17.8127 12.5541 17.004 14.5256 15.5614 15.9877C14.1188 17.4499 12.1585 18.2851 10.1047 18.3126H10C8.00552 18.3168 6.08591 17.5534 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d=\"M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)![Mute](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\nCurrent Time 0:00\n\nTotal Duration 5:40\n\n![Closed Captions](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n- Captions Off\n- English\n\n![Enter Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)![Exit Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)\n\nWatch: [Hit This Quick High-Intensity Five Minute Full Bod...]()\n\n✕\n\n[Erik Bartell, C.P.T](https:\/\/www.instagram.com\/realerikbartell\/?hl=en)., founder of Train Like a Soldier, leads through a military-style workout worthy of battle. In only 5 short minutes, this workout will have you contemplating surrender. Work through these 5 exercises for 45 seconds of work, and 15 seconds of rest.\n\n*1 set each \/ 45 seconds of work \/ 15 seconds of rest*\n\n- Rowing Machine\n- Kettlebell Alternating Reverse Lunge to Press\n- Fast Feet to Reactive Sprawls\n- Kettlebell Alternating Reverse Lunge to Press\n- Rowing Machine\n***\n## All Out Studio Upper Body HIIT\n![Play video](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)\n\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/5ec9bf92-b883-47fc-b433-f37b3d6f32d4\/thumb_1920x1080_00002_1581104518_46696.jpg?crop=1xw:1xh;center,top)\n\nMen's Health All Out Studio High Power HIIT Upper Body Workout\n\nMen's Health US\n\n![Playlist Back](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n![Play](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z\"\\>%0A\\<\/path\\>\\<\/svg\\>>)![Pause](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M216,48V208a16,16,0,0,1-16,16H160a16,16,0,0,1-16-16V48a16,16,0,0,1,16-16h40A16,16,0,0,1,216,48ZM96,32H56A16,16,0,0,0,40,48V208a16,16,0,0,0,16,16H96a16,16,0,0,0,16-16V48A16,16,0,0,0,96,32Z\"\\>\\<\/path\\>%0A\\<\/svg\\>%0A>)![Replay](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M17.8125 10.5001C17.8127 12.5541 17.004 14.5256 15.5614 15.9877C14.1188 17.4499 12.1585 18.2851 10.1047 18.3126H10C8.00552 18.3168 6.08591 17.5534 4.63906 16.1806C4.45828 16.0099 4.35273 15.7743 4.34562 15.5258C4.33851 15.2772 4.43044 15.036 4.60117 14.8552C4.77191 14.6744 5.00746 14.5689 5.25602 14.5618C5.50458 14.5547 5.74578 14.6466 5.92656 14.8173C6.77519 15.6185 7.84111 16.1518 8.99112 16.3506C10.1411 16.5494 11.3242 16.4049 12.3926 15.9352C13.4609 15.4654 14.3671 14.6912 14.998 13.7093C15.6288 12.7274 15.9563 11.5814 15.9395 10.4144C15.9227 9.24745 15.5623 8.11133 14.9035 7.14802C14.2446 6.1847 13.3165 5.43691 12.2351 4.9981C11.1536 4.55929 9.96684 4.44891 8.82303 4.68076C7.67922 4.91261 6.62911 5.47641 5.80391 6.3017C5.79375 6.31185 5.78438 6.32123 5.77344 6.3306L4.28828 7.68763H5.625C5.87364 7.68763 6.1121 7.78641 6.28791 7.96222C6.46373 8.13804 6.5625 8.37649 6.5625 8.62513C6.5625 8.87377 6.46373 9.11223 6.28791 9.28805C6.1121 9.46386 5.87364 9.56263 5.625 9.56263H1.875C1.62636 9.56263 1.3879 9.46386 1.21209 9.28805C1.03627 9.11223 0.9375 8.87377 0.9375 8.62513V4.87513C0.9375 4.62649 1.03627 4.38804 1.21209 4.21222C1.3879 4.03641 1.62636 3.93763 1.875 3.93763C2.12364 3.93763 2.3621 4.03641 2.53791 4.21222C2.71373 4.38804 2.8125 4.62649 2.8125 4.87513V6.49388L4.49062 4.95795C5.58508 3.86937 6.97748 3.12942 8.49209 2.83148C10.0067 2.53354 11.5756 2.69096 13.0008 3.28388C14.4261 3.87681 15.6437 4.87865 16.5001 6.16296C17.3564 7.44728 17.8131 8.9565 17.8125 10.5001Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)\n\n![Playlist Forward](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M208,40V216a8,8,0,0,1-16,0V146.77L72.43,221.55A15.95,15.95,0,0,1,48,208.12V47.88A15.95,15.95,0,0,1,72.43,34.45L192,109.23V40a8,8,0,0,1,16,0Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\nLIVE\n\n![Unmute](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)![Mute](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\nCurrent Time 0:00\n\nTotal Duration 15:01\n\n![Closed Captions](<data:image\/svg+xml,\\<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" fill=\"%23ffffff\" viewBox=\"0 0 256 256\"\\>%0A%09\\<path d=\"M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z\"\\>\\<\/path\\>%0A\\<\/svg\\>>)\n\n- Captions Off\n- English\n\n![Enter Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)![Exit Fullscreen](<data:image\/svg+xml,\\<svg width=\"20\" height=\"21\" viewBox=\"0 0 20 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"\\>%0A\\<path d=\"M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z\" fill=\"white\"\/\\>%0A\\<\/svg\\>%0A>)\n\nWatch: [Men's Health All Out Studio High Power HIIT Upper ...]()\n\n✕\n\nThis dumbbell workout from [All Out Studio](https:\/\/membership.menshealth.com\/mens-health-mvp-premium-membership-5999.html?cds_tracking_code=mhlengredirect)'s High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. You'll be toast after these 15 minutes.\n\n- Close-Grip Chest Press - *30 seconds*\n- Close-Grip Chest Press with Crunch - *45 seconds*\n- Close-Grip Chest Press with Crunch and Leg Lowers - *75 seconds*\n- Squat Hold - *45 seconds*\n- Renegade Rows - *30 seconds*\n- Weighted Walkout to Renegade Row - *45 seconds*\n- Weighted Walkout to Renegade Row to Knee Raise and Twist - *75 seconds*\n- Squat Hold - *45 seconds*\n- Dumbbell Over-the-Shoulder Chops - *30 seconds*\n- Squat and Over-the-Shoulder Chops - *45 seconds*\n- Squat Thrust and Over-the-Shoulder Chops - *75 seconds*\n- Cooldown Stretch - *45 seconds*\n***\n## Men's Health 30-Day HIIT Challenge Workouts\nDesigned by *MH* fitness director [Ebenezer Samuel, C.S.C.S.](https:\/\/www.instagram.com\/ebenezersamuel23\/), the following provides a sneak peek at our [30-Day HIIT Challenge](https:\/\/www.menshealth.com\/fitness\/a38376305\/30-day-hiit-challenge\/). These 10-minute workouts are designed to keep you moving even when your schedule is at its busiest, from just a handful of exercises that you can do anywhere.\n\n## AMRAP \\#1\n*Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.*\n\n- 15 Full-Release Pushups\n\n![Image no longer available](data:image\/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E)\n\n- 25 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- 30 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n***\n## Every Minute on the Minute ([EMOM](https:\/\/www.menshealth.com\/fitness\/a33022920\/emom-workout-protocol\/)) \\#1\n*Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds.*\n\n- 5 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 10 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- 10 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n***\n## Interval Workout + 2-Minute Finisher \\#1\n*Do each move a minute, working for 40 seconds, then resting 20 seconds. Alternate back and forth for four rounds. After you’ve completed the fourth round, do as many touchdown jacks as possible in two minutes.*\n\n- Full-Release Pushup\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- Plank Shoulder-Tap\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n***\n## Double-AMRAP \\#1\n*Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes.*\n\n**CIRCUIT 1:**\n\n- 20 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 20 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n\n**CIRCUIT 2:**\n\n- 10 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 10 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n***\n## EMOM Ladder \\#1\n*Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).*\n\n- 5 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 5 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 10 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## Buy-in to Intervals \\#1\n*Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds.*\n\n- Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n\n- Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n***\n## **Light Intervals \\#1**\n*Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds. Finish with a one-minute wall-sit and a one-minute plank.*\n\n- Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- Full-Release Pushup\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- Plank Shoulder-Tap\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- Mountain Climber\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## AMRAP \\#2\n*Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.*\n\n- 15 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 25 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- 25 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 10 Spiderman Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-spiderman-pushup-1638215029.mp4\/poster.jpg)\n\n- 10 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## EMOM \\#2\n*Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds.*\n\n**ODD MINUTES:**\n\n- 10 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 5 Spiderman Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-spiderman-pushup-1638215029.mp4\/poster.jpg)\n\n**EVEN MINUTES:**\n\n- 10 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- 10 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## Interval Workout + 2-Minute Finisher \\#2\n*Do each move for 40 seconds, then resting 20 seconds. Do two rounds. After you’ve completed the second round, do as many touchdown jacks as possible in two minutes.*\n\n- Full-Release Pushup\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- Plank Shoulder-Tap\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- Paused Pushup\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-paused-pushup-1638214786.mp4\/poster.jpg)\n\n- Mountain Climber\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## Double-AMRAP \\#2\n*Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes.*\n\n**CIRCUIT 1:**\n\n- 20 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 20 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n\n- 10 Spiderman Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-spiderman-pushup-1638215029.mp4\/poster.jpg)\n\n**CIRCUIT 2:**\n\n- 10 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 10 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n***\n## EMOM Ladder \\#2\n*Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).*\n\n- 5 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 5 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- 5 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 5 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## Buy-in to Intervals \\#2\n*Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds.*\n\n- Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- Touchdown Jack\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- Spiderman Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-spiderman-pushup-1638215029.mp4\/poster.jpg)\n***\n## Light Intervals \\#2\n*Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds.*\n\n- Jump Lunge\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-jump-lunge-1638215097.mp4\/poster.jpg)\n\n- Spiderman Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-spiderman-pushup-1638215029.mp4\/poster.jpg)\n\n- Plank Shoulder-Tap\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- Mountain Climber\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n\n- Touchdown Jack\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n***\n## AMRAP \\#3\n*Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.*\n\n- 10 Jump Lunges\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-jump-lunge-1638215097.mp4\/poster.jpg)\n\n- 10 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 10 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 10 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n\n- 10 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n## Get Stronger With An Exclusive MH Program\n![Chevron Left Icon](https:\/\/www.menshealth.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-left-regular.dc4f48a.svg?primary=%2523D4D4D4)\n\n![Chevron Right Icon](https:\/\/www.menshealth.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-right-regular.e879c19.svg?primary=%2523fff)\n\n![max muscle at 50](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-04-over50-cvr-661d57dc33e13.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n[Get the Plan](https:\/\/www.menshealth.com\/fitness\/a60458612\/max-muscle-at-50-pdf\/)\n\n![shred your dad bod](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-corygregory-fin-proof02-cvr-thumb02-65aae7522a73e.png?crop=1xw:1xh;center,top&resize=640:*)\n\n[Get the Plan](https:\/\/www.menshealth.com\/fitness\/a46267693\/shred-dad-bod-program-pdf\/)\n\n![back in shape plan](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-06-backatit-full5-thmb-67bdedc834876.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n[Get the Plan](https:\/\/www.menshealth.com\/fitness\/a63905303\/get-back-in-shape-workout-pdf\/)\n\n![workout plan for shredding your abs](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen4-absfordads-woodwing-k6f-thumb-697cbdf0be7ec.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n[Get the Plan](https:\/\/www.menshealth.com\/fitness\/a70063327\/dad-bod-ab-shred-pdf\/)\n\n![6 pack fast track](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-03-mattblank-f-thumbcvr-661d5777cf58f.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n[Get the Plan](https:\/\/www.menshealth.com\/fitness\/a60299441\/6-pack-fast-track-pdf\/)\n\n![men's health supplment guide](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-supplement-socialpost-1a-68b9e10053883.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n[Get the Plan](https:\/\/www.menshealth.com\/nutrition\/a65252388\/how-to-buy-supplements-guide\/)\n\n![dad bod arm shred](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-07-bigarmsfordads2-proof4c-cvrthumb1-6806553936a5d.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n[Get the Program](https:\/\/www.menshealth.com\/fitness\/a64524889\/dad-bod-arm-shred-pdf-program\/)\n\n![military muscle at home](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-04-erikbartell-lo8f-thumb-6818fa8dd12f7.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n[Get the Plan](https:\/\/www.menshealth.com\/fitness\/a63964299\/military-muscle-at-home-pdf-1740696188\/)\n\n![4 week chisel your chest program](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-ebsamuel-proof01e-cvr-65aae76d11bd6.png?crop=1xw:1xh;center,top&resize=640:*)\n\n[Get the Program](https:\/\/www.menshealth.com\/fitness\/a46429113\/4-week-chest-workout-program-pdf\/)\n\n![strength span package](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/ca26c45f-9f1c-4103-a1a1-9da0ea6ec3df.jpg?crop=0.5xw:1xh;center,top&resize=640:*)\n\n[Get the Program](https:\/\/www.menshealth.com\/fitness\/a70593914\/strengthspan-workout-program\/)\n\nAaron Feaver\n\n![the mh guide to maingaining](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/maingaining-landingp-6949bb976a6bf.jpg?crop=0.5xw:1xh;center,top&resize=640:*)\n\n[Get the Program](https:\/\/www.menshealth.com\/fitness\/a69739842\/maingaining-workout-program\/)\n\nAllie Holloway\/Studio D; Justin Steele\n\n![muscle building central](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/musclebuilding-landing-67d0872d32233.png?crop=0.5xw:1xh;center,top&resize=640:*)\n\n[Get the Program](https:\/\/www.menshealth.com\/fitness\/a64058757\/muscle-building-plan\/)\n\n![abs redefined](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/abs-landingpage-681e5cbbc700d.png?crop=0.5xw:1xh;center,top&resize=640:*)\n\n[Get the Program](https:\/\/www.menshealth.com\/fitness\/a64705624\/abs-workouts\/)\n\n![body recomp central](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/recomp-landing-page-67733437617bd.png?crop=0.5xw:1xh;center,top&resize=640:*)\n\n[Get the Program](https:\/\/www.menshealth.com\/fitness\/a63227245\/body-recomposition\/)\n\nCOURTESY DAVIDSON; ANDRE L. PERRY\n\n![Headshot of Mitch Calvert, CPT](https:\/\/hips.hearstapps.com\/rover\/profile_photos\/6749ba7d-2c58-4432-a557-14a3af93c8bc_1547234636.file?fill=1:1&resize=120:*)\n\n[Mitch Calvert, CPT](https:\/\/www.menshealth.com\/author\/221401\/mitch-calvert\/)\n\nMitch Calvert, CPT, is a body transformation coach for men, having helped more than 350 guys transform across the globe. He discovered his spark for fitness when he tipped the scales at 260 pounds 14 years ago – and now works specifically with men like his former self who have weight to lose and confidence to gain. Get Mitch’s 2-page “[Mansformation Cheat Sheet](https:\/\/calvertfitness.leadpages.co\/mansformation-new\/)” to simplify your diet and drop stubborn fat.\n\n![Headshot of Cori Ritchey, C.S.C.S.](https:\/\/hips.hearstapps.com\/rover\/profile_photos\/bbcb1e23-842d-4861-8a77-a2e4cb24be4e_1669996956.file?fill=1:1&resize=120:*)\n\n[Cori Ritchey, C.S.C.S.](https:\/\/www.menshealth.com\/author\/259241\/cori-ritchey-c-s-c-s\/)\n\nFitness Editor\n\nCori Ritchey, C.S.C.S., is the fitness editor at *Women's Health*, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in *Men’s Health*, HealthCentral, Livestrong, Self, and others.\n\n[Read full bio](https:\/\/www.menshealth.com\/author\/259241\/cori-ritchey-c-s-c-s\/)\n\nAdvertisement - Continue Reading Below\n\n## [Fitness Goal Quiz](https:\/\/www.menshealth.com\/fitness-goal-quiz\/)\n[![dumbbells](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/eb-row-4-1-6750c5d92ac89.jpg?crop=0.662xw:1.00xh;0.290xw,0&resize=360:*)15 Dumbbell Moves to Smoke Your Back](https:\/\/www.menshealth.com\/fitness\/a71075682\/dumbbell-back-exercises-muscle\/)\n\n[![young man exercising deadlift in gym professional athlete wearing sports clothing](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/121630d0-3d11-4800-bc4e-1fe463dc8f58.jpg?crop=0.67626953125xw:1xh;center,top&resize=360:*)The Best Upper Body Exercises for Your Workout](https:\/\/www.menshealth.com\/fitness\/a70974687\/best-upper-body-workout-exercises\/)\n\n[![Active senior man swimmer swimming in indoors swimming pool.](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/7d8bddb7-9a08-4274-a19d-fe9dae75c410.jpeg?crop=0.673643410853xw:1xh;center,top&resize=360:*)8 Swim Drills That Get You Ripped](https:\/\/www.menshealth.com\/fitness\/a70700903\/swim-drills-build-muscle\/)\n\n[![one man, young man exercises with kettlebells in gym.](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/gettyimages-1368587204-1-69a6049b3d4cd.jpg?crop=0.668xw:1.00xh;0.244xw,0&resize=360:*)The 20 Best Leg Exercises of All Time](https:\/\/www.menshealth.com\/fitness\/a29459907\/best-leg-exercises\/)\n\nAdvertisement - Continue Reading Below\n\n[![rearview shot of a muscular young man working out at a calisthenics park](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/gettyimages-1187340374-1-699f224c55cff.jpg?crop=0.52734375xw:1xh;center,top&resize=360:*)The Best Exercises to Build Up Your Back](https:\/\/www.menshealth.com\/fitness\/a70497656\/back-workouts-exercises\/)\n\n[![Man Exercising With Dumbbell](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/man-exercising-with-dumbbell-royalty-free-image-915447278-1545444769.jpg?crop=0.668xw:1.00xh;0.192xw,0&resize=360:*)Double-Up With This Chest and Back Blast](https:\/\/www.menshealth.com\/fitness\/a25633455\/chest-and-back-workout\/)\n\n[![young man training in the gym](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/young-man-training-in-the-gym-royalty-free-image-1692639823.jpg?crop=0.652xw:1.00xh;0.179xw,0&resize=360:*)The Moves You Need for Hamstring Muscle](https:\/\/www.menshealth.com\/fitness\/a26786932\/best-hamstring-workouts\/)\n\n[![wondering how i keep this perfect shape](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/wondering-how-i-keep-this-perfect-shape-royalty-free-image-1602263945.jpg?crop=0.628xw:0.942xh;0.197xw,0&resize=360:*)10 Exercises to Build a Ripped Inner Chest](https:\/\/www.menshealth.com\/fitness\/a25848810\/chest-workout-for-inner-pecs\/)\n\n[![battle ropes](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/gettyimages-657495548-1527710829.jpg?crop=0.6674528301886793xw:1xh;center,top&resize=360:*)Presented by BuyPower Card A Beginner's Guide to Battling Ropes](https:\/\/www.menshealth.com\/fitness\/a19537513\/how-to-use-battling-ropes\/)\n\n[![trained man's legs with muscular calves in sneakers in fitness training gym](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/trained-mans-legs-with-muscular-calves-in-sneakers-royalty-free-image-1709850608.jpg?crop=0.559xw:1.00xh;0.221xw,0&resize=360:*)Build Massive Calves With These Workouts](https:\/\/www.menshealth.com\/fitness\/a27800284\/best-calf-exercises\/)\n\n[![man doing gymfront squat](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/man-doing-gym-front-squat-royalty-free-image-1649261343.jpg?crop=0.670xw:1.00xh;0.250xw,0&resize=360:*)14 Squat Variations to Train Your Legs](https:\/\/www.menshealth.com\/fitness\/a39651734\/types-of-squat-variations\/)\n\n[![young man showing his muscles in the gym](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/young-man-showing-his-muscles-in-the-gym-royalty-free-image-867352560-1539810309.jpg?crop=0.668xw:1.00xh;0.248xw,0&resize=360:*)The Best Exercises for Your Obliques](https:\/\/www.menshealth.com\/fitness\/g19545807\/best-oblique-exercises\/)\n\nAdvertisement - 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A Part of Hearst Digital Media](https:\/\/www.menshealth.com\/_assets\/design-tokens\/menshealth\/static\/images\/logos\/network-logo.1a5b3ca.svg?primary=%2523ffffff)\n\nA Part of Hearst Digital Media\n\nWe may earn commission from links on this page, but we only recommend products we back.\n\n©2026 Hearst Magazines, Inc. All Rights Reserved.\n\n[Privacy Notice](https:\/\/www.hearst.com\/-\/us-magazines-privacy-notice)[CA Notice at Collection](https:\/\/www.hearst.com\/-\/us-magazines-privacy-notice#_ADDITIONAL_INFO)[Your CA Privacy Rights\/Shine the Light](https:\/\/www.hearst.com\/-\/us-magazines-privacy-notice#_ADDITIONAL_INFO)[DAA Industry Opt Out](https:\/\/www.hearst.com\/-\/us-magazines-privacy-notice#_OPT_OUTS)[Terms of Use](https:\/\/www.hearst.com\/-\/us-magazines-terms-of-use)[Site Map](https:\/\/www.menshealth.com\/sitemap\/)\n\n[Cookies Choices](https:\/\/www.menshealth.com\/fitness\/a25424850\/best-hiit-exercises-workout\/ \"Cookies Choices\")","attrs_readable_markdown":"**IF YOU’RE LOOKING** for a style of workout that will push you to your limits without needing to exercise for hours, you only need to understand one four-letter acronym: HIIT. The term stands for high intensity interval training, and it describes a protocol that pairs hard-hitting exercise periods with short rest breaks for a wide range of health benefits.\n\nYou'll find this style of training everywhere, from boutique fitness studios to big box gyms that offer group classes. Given its popularity and prevalence, and with each practitioner aiming to put their own spin on the concept, the public understanding of what constitutes a HIIT workout how to implement the protocol within a larger training routine [**has become blurred**](https:\/\/www.menshealth.com\/fitness\/a40586076\/hiit-workouts-overrated\/).\n\nLet's cut through the hype cycle and determine exactly what you need to know. Here’s what HIIT is, what it isn’t, and the safest (and most effective) way to use it in your training.\n\n## What Is HIIT?\nAccording to the [**American College of Sports Medicine**](https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/high-intensity-interval-training.pdf), HIIT is defined as a style of training utilizing short, intense work periods performed between 80 and 95 percent of a person’s maximum heart rate. You shouldn't necessarily think about HIIT as being any one style of exercise, like running or lifting weights. Instead, HIIT is more of a framework, through which trainers can build out different routines depending on the equipment on hand, the experience of the participants, and the amount of time and level of difficulty desired.\n\nThe intensity allows you to burn more calories in a shorter period of time than you would following other protocols. HIIT training can be programmed with all kinds of exercises, making it scalable to different fitness levels and [**incorporate diverse styles of training**](https:\/\/www.menshealth.com\/fitness\/a44910688\/cross-training-workouts\/) (no, it doesn’t have to all be burpees).\n\n![beneficios del hiit](data:image\/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E)\n\nBlend Images\/John Fedele\/\/Getty Images\n## The Primary Benefits of HIIT Workouts\n## Workout Efficiency\nHIIT’s popularity stems partly from its efficiency. Unless you’re a professional athlete, you likely don’t have the time to spend two to three hours in the gym. Lack of time is cited as one of the main barriers to fitness, according to the [CDC](https:\/\/www.cdc.gov\/physicalactivity\/basics\/adding-pa\/barriers.html)—and HIIT offers a shorter period than other protocols. “A lot of people are super busy, and can’t allot an hour in the gym. \\[HIIT training\\] is a good way to get a bang for your buck, and spend less time,” says [Jahkeen Washington, C.P.T.](https:\/\/www.instagram.com\/jah_holla\/), owner of [JTW Fit](https:\/\/www.instagram.com\/jtwfit\/) and the [Harlem Kettlebell Club](https:\/\/www.instagram.com\/harlemkettlebellclub\/). You don't need close to an hour for an effective HIIT session; even 20 to 30 minutes of focused work can be more than enough for the most well-conditioned exercisers.\n\n## Make it Your Own\nHIIT sessions are also highly customizable, making them easy to tailor to your personal schedule and preferred training style. From running and strength training to rowing and boxing, there's a HIIT workout that will work for you. “Something that's scalable is easier for people to utilize,” Washington says.\n\n## Fat Loss\n[One review](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28401638) looked at 13 different studies on 424 overweight and obese adults. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference.H3 Metabolic BenefitsSome researchers have found that HIIT increases metabolism for hours after exercise [even more than jogging and weight](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27747847) training. This is known as excess post-exercise oxygen consumption ([EPOC](https:\/\/www.menshealth.com\/fitness\/a29189561\/epoc-oxygen-debt\/), informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity.H3 Overall Health HIIT is not just a tool to use to lean out. It can improve your overall health, too. A [summary of 50 different studies](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26481101) found that HIIT reduces blood sugar levels. [Further research](https:\/\/bjsm.bmj.com\/content\/51\/6\/494) shows it can reduce resting heart rate and blood pressure in overweight and obese individuals.\n\n## How to Make the Most of Your HIIT Workout\nAgain, HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create[**super-charged finishers**](http:\/\/mitchcalvert.com\/mortal-kombat-finishers\/).\n\nHowever you do it, what makes HIIT work is the intensity. You’re going hard, typically as hard as you can, for a short period of time, then resting for a length of time that’ll let you recover to go hard once again. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider.\n\n- To improve aerobic fitness: intervals would typically involve a work to rest ratio or 1:1 or 1:2 (i.e. work for 30 seconds, rest for 30 seconds).\n\n- To train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. work for 15 seconds, rest for 75 seconds). This is less commonly practiced in group fitness scenarios.\n\nThe key to making HIIT work: The intensity. You can’t coast through your work periods when doing HIIT. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances.\n\nThat means working hard, but it doesn’t mean going 100 percent to failure. If you’re completely new to exercise, don't go truly all out all at once. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations.\n\nIn group fitness settings (and among far too many trainers) HIIT and \"interval training\" are often used interchangeably. Make no mistake: True HIIT requires you to be explosive and intense during your work period. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene. Work periods here are typically larger than rest periods, without the consideration for the level of effort expended.\n\n![rutina hiit corriendo](data:image\/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E)\n\nNastasic\/\/Getty Images\n## Some Ways to Do HIIT Workouts\nSo, wait, you’re still technically on that dreaded treadmill, right? Not necessarily. Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol.\n\n- Bodyweight workouts\n- Strength training exercises (dumbbells, kettlebells, etc.)\n- Treadmill sprints\n- Stationary bike sprints\n- Rower sprints\n- Ski-Erg sprints\n- Boxing rounds\n- Battle ropes\n- Sled pushes and pulls\n## HIIT Workouts to Add to Your Training\n**NOW THAT YOU** know everything to know more about the protocol, here are some HIIT workouts that can put you on the path to major fat-burn.\n\n## Bodyweight Beatdown\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/images\/mh-9-19-5-min-2-6509b8af89348.png?crop=1xw:1xh;center,top)\n\nTry the Brutal 5-Minute Beatdown Bodyweight Workout \\| Five Minutes of Hell \\| Men's Health Muscle\n\nMen's Health US\n\nLIVE\n\nCurrent Time 0:00\n\nTotal Duration 8:54\n\nYou don’t have access to equipment, and you’re low on time. Luckily, [Ben Feiden, CFSC](https:\/\/www.instagram.com\/coach_feiden\/) of Performance HQ has just the thing for you. This “quick and nasty” five-minute routine utilizes plenty of plyometrics to get the body and mind moving. All you need is you and a clock to get this full body burn in.\n\n## WARMUP\n*10 seconds of work \/ no rest*\n\n- Butt Kicks\n- High Knees\n- Mountain Climbers\n- Plank Up-Downs\n## HELL CIRCUIT 1+2\n*Work for 20 seconds \/ rest for 10 seconds \/ repeat for 2 rounds*\n\n- Air Squats\n- Alternating Jump Lunge\n- 2-Pushup Burpee\n## 7th CIRCLE OF HELL FINISHER\n*Work for 30 seconds \/ no rest \/ repeat for 2 rounds.*\n\n- Jump Squat\n- Lateral Frogger\n***\n## The 5-Minute Dumbbell Finisher\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/997c4e99-6cee-4b21-9015-9b9e44167b41\/thumb_1920x1080_00002_1682698405_45361.jpg?crop=1xw:1xh;center,top)\n\nThe 5-Minute Dumbbell Hell Finisher Workout \\| Men’s Health Muscle\n\nMen's Health US\n\nLIVE\n\nCurrent Time 0:00\n\nTotal Duration 7:56\n\nIf you’re *really* short on time, all you need is 5 minutes to get a hellish workout in. Get ready to get your butt kicked by [Jaimar Brown](https:\/\/www.instagram.com\/jmalikfitness\/?hl=en), C.P.T., of J. Malik Fitness in this installment of our 5 Minutes of Hell series. Grab one set of medium and one set of light dumbbells and cycle through the following five exercises for 45 seconds of work, and 15 seconds of rest for a quick and dirty full body workout.\n\n*1 set each \/ 45 seconds of work \/ 15 seconds of rest*\n\n- [Romanian Deadlift](https:\/\/www.menshealth.com\/fitness\/a43720733\/how-to-do-dumbbell-romanian-deadlift\/)\n  into Row\n- Kneeling\n  [Overhead Tricep Presses](https:\/\/www.menshealth.com\/fitness\/a20694767\/dumbbell-overhead-triceps-extension\/)\n- Plank Drags into Pushup\n- [Lying Skull Crushers](https:\/\/www.menshealth.com\/fitness\/a25410119\/skull-crushers\/)\n- Dumbbell Marches\n***\n## The 5-Minute Interval Workout\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/1cf94f29-4559-4504-83a3-792ddd05a6cb\/thumb_1920x1080_00002_1648224430_26405.jpg?crop=1xw:1xh;center,top)\n\nTry This Brutal 5-Minute Full-Body Workout \\| Men's Health Muscle\n\nMen's Health US\n\nLIVE\n\nCurrent Time 0:00\n\nTotal Duration 6:17\n\nIt’s all gas, little breaks for this killer five-minute HIIT workout. [Ngo Okafor](https:\/\/www.instagram.com\/catchngo\/), the owner and founder of [Iconoclast Fitness](https:\/\/iconoclastfitness.com\/), and two-time Golden Gloves Championship winner goes through another installment of our 5 Minutes of Hell series designed to push you to your limits in a short amount of time. Complete these eight exercises for 30 seconds of work, 10 seconds of rest for a heart-racing HIIT workout.\n\n*1 set each \/ 30 seconds of work \/ 10 seconds of rest*\n\n- [Thrusters](https:\/\/www.menshealth.com\/fitness\/a27100074\/dumbbell-thrusters-form\/)\n- [Box Jumps](https:\/\/www.menshealth.com\/fitness\/a19519554\/fighter-fit-box-jumps\/)\n- [Pushups](https:\/\/www.menshealth.com\/fitness\/a26752486\/perfect-push-up\/)\n- [Mountain Climbers](https:\/\/www.menshealth.com\/fitness\/a28775134\/mountain-climber-abs-workout\/)\n- [Dumbbell Bent Over Rows](https:\/\/www.menshealth.com\/fitness\/a33914536\/dumbbell-row-variation\/)\n- Rowing Machine\n- [Jump Squats](https:\/\/www.menshealth.com\/fitness\/a20695211\/jump-squat\/)\n- [Ball Slams](https:\/\/www.menshealth.com\/fitness\/a29340497\/ball-slam-workout\/)\n***\n## The Military-Inspired 5 Minute Burn\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/15be6bfc-06b0-4f97-a3be-39035f320873\/thumb_1920x1080_00002_1648656035_2121.jpg?crop=1xw:1xh;center,top)\n\nHit This Quick High-Intensity Five Minute Full Body Workout \\| Men's Health Muscle\n\nMen's Health US\n\nLIVE\n\nCurrent Time 0:00\n\nTotal Duration 5:40\n\n[Erik Bartell, C.P.T](https:\/\/www.instagram.com\/realerikbartell\/?hl=en)., founder of Train Like a Soldier, leads through a military-style workout worthy of battle. In only 5 short minutes, this workout will have you contemplating surrender. Work through these 5 exercises for 45 seconds of work, and 15 seconds of rest.\n\n*1 set each \/ 45 seconds of work \/ 15 seconds of rest*\n\n- Rowing Machine\n- Kettlebell Alternating Reverse Lunge to Press\n- Fast Feet to Reactive Sprawls\n- Kettlebell Alternating Reverse Lunge to Press\n- Rowing Machine\n***\n## All Out Studio Upper Body HIIT\n![Video poster](https:\/\/hips.hearstapps.com\/vidthumb\/5ec9bf92-b883-47fc-b433-f37b3d6f32d4\/thumb_1920x1080_00002_1581104518_46696.jpg?crop=1xw:1xh;center,top)\n\nMen's Health All Out Studio High Power HIIT Upper Body Workout\n\nMen's Health US\n\nLIVE\n\nCurrent Time 0:00\n\nTotal Duration 15:01\n\nThis dumbbell workout from [All Out Studio](https:\/\/membership.menshealth.com\/mens-health-mvp-premium-membership-5999.html?cds_tracking_code=mhlengredirect)'s High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. You'll be toast after these 15 minutes.\n\n- Close-Grip Chest Press - *30 seconds*\n- Close-Grip Chest Press with Crunch - *45 seconds*\n- Close-Grip Chest Press with Crunch and Leg Lowers - *75 seconds*\n- Squat Hold - *45 seconds*\n- Renegade Rows - *30 seconds*\n- Weighted Walkout to Renegade Row - *45 seconds*\n- Weighted Walkout to Renegade Row to Knee Raise and Twist - *75 seconds*\n- Squat Hold - *45 seconds*\n- Dumbbell Over-the-Shoulder Chops - *30 seconds*\n- Squat and Over-the-Shoulder Chops - *45 seconds*\n- Squat Thrust and Over-the-Shoulder Chops - *75 seconds*\n- Cooldown Stretch - *45 seconds*\n***\n## Men's Health 30-Day HIIT Challenge Workouts\nDesigned by *MH* fitness director [Ebenezer Samuel, C.S.C.S.](https:\/\/www.instagram.com\/ebenezersamuel23\/), the following provides a sneak peek at our [30-Day HIIT Challenge](https:\/\/www.menshealth.com\/fitness\/a38376305\/30-day-hiit-challenge\/). These 10-minute workouts are designed to keep you moving even when your schedule is at its busiest, from just a handful of exercises that you can do anywhere.\n\n## AMRAP \\#1\n*Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.*\n\n- 15 Full-Release Pushups\n\n![Image no longer available](data:image\/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E)\n\n- 25 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- 30 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n***\n## Every Minute on the Minute ([EMOM](https:\/\/www.menshealth.com\/fitness\/a33022920\/emom-workout-protocol\/)) \\#1\n*Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds.*\n\n- 5 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 10 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- 10 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n***\n## Interval Workout + 2-Minute Finisher \\#1\n*Do each move a minute, working for 40 seconds, then resting 20 seconds. Alternate back and forth for four rounds. After you’ve completed the fourth round, do as many touchdown jacks as possible in two minutes.*\n\n- Full-Release Pushup\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- Plank Shoulder-Tap\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n***\n## Double-AMRAP \\#1\n*Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes.*\n\n**CIRCUIT 1:**\n\n- 20 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 20 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n\n**CIRCUIT 2:**\n\n- 10 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 10 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n***\n## EMOM Ladder \\#1\n*Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).*\n\n- 5 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 5 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 10 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## Buy-in to Intervals \\#1\n*Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds.*\n\n- Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n\n- Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n***\n## **Light Intervals \\#1**\n*Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds. Finish with a one-minute wall-sit and a one-minute plank.*\n\n- Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- Full-Release Pushup\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- Plank Shoulder-Tap\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- Mountain Climber\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## AMRAP \\#2\n*Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.*\n\n- 15 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 25 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- 25 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 10 Spiderman Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-spiderman-pushup-1638215029.mp4\/poster.jpg)\n\n- 10 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## EMOM \\#2\n*Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds.*\n\n**ODD MINUTES:**\n\n- 10 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 5 Spiderman Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-spiderman-pushup-1638215029.mp4\/poster.jpg)\n\n**EVEN MINUTES:**\n\n- 10 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- 10 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## Interval Workout + 2-Minute Finisher \\#2\n*Do each move for 40 seconds, then resting 20 seconds. Do two rounds. After you’ve completed the second round, do as many touchdown jacks as possible in two minutes.*\n\n- Full-Release Pushup\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- Plank Shoulder-Tap\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- Paused Pushup\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-paused-pushup-1638214786.mp4\/poster.jpg)\n\n- Mountain Climber\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## Double-AMRAP \\#2\n*Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes.*\n\n**CIRCUIT 1:**\n\n- 20 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 20 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n\n- 10 Spiderman Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-spiderman-pushup-1638215029.mp4\/poster.jpg)\n\n**CIRCUIT 2:**\n\n- 10 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 10 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n***\n## EMOM Ladder \\#2\n*Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).*\n\n- 5 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 5 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- 5 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 5 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n***\n## Buy-in to Intervals \\#2\n*Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds.*\n\n- Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- Touchdown Jack\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- Spiderman Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-spiderman-pushup-1638215029.mp4\/poster.jpg)\n***\n## Light Intervals \\#2\n*Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds.*\n\n- Jump Lunge\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-jump-lunge-1638215097.mp4\/poster.jpg)\n\n- Spiderman Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-spiderman-pushup-1638215029.mp4\/poster.jpg)\n\n- Plank Shoulder-Tap\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n- Mountain Climber\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n\n- Touchdown Jack\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n***\n## AMRAP \\#3\n*Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.*\n\n- 10 Jump Lunges\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-jump-lunge-1638215097.mp4\/poster.jpg)\n\n- 10 Full-Release Pushups\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/full-release-1638539505.mp4\/poster.jpg)\n\n- 10 Touchdown Jacks\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/touchdown-1638539539.mp4\/poster.jpg)\n\n- 10 Mountain Climbers\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/mhhiit-mountain-climber-646d05dfa52d9.mp4\/poster.jpg)\n\n- 10 Plank Shoulder-Taps\n\n![Image no longer available](https:\/\/media.hearstapps.com\/loop\/plank-shoulder-tap-1-1640710412.mp4\/poster.jpg)\n\n![max muscle at 50](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-04-over50-cvr-661d57dc33e13.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n![shred your dad bod](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-corygregory-fin-proof02-cvr-thumb02-65aae7522a73e.png?crop=1xw:1xh;center,top&resize=640:*)\n\n![back in shape plan](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-06-backatit-full5-thmb-67bdedc834876.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n![workout plan for shredding your abs](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen4-absfordads-woodwing-k6f-thumb-697cbdf0be7ec.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n![6 pack fast track](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-03-mattblank-f-thumbcvr-661d5777cf58f.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n![men's health supplment guide](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-supplement-socialpost-1a-68b9e10053883.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n![dad bod arm shred](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-07-bigarmsfordads2-proof4c-cvrthumb1-6806553936a5d.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n![military muscle at home](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-04-erikbartell-lo8f-thumb-6818fa8dd12f7.jpg?crop=1xw:1xh;center,top&resize=640:*)\n\n![4 week chisel your chest program](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mh-mvp-gen2-ebsamuel-proof01e-cvr-65aae76d11bd6.png?crop=1xw:1xh;center,top&resize=640:*)\n\n![strength span package](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/ca26c45f-9f1c-4103-a1a1-9da0ea6ec3df.jpg?crop=0.5xw:1xh;center,top&resize=640:*)\n\nAaron Feaver\n\n![the mh guide to maingaining](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/maingaining-landingp-6949bb976a6bf.jpg?crop=0.5xw:1xh;center,top&resize=640:*)\n\nAllie Holloway\/Studio D; Justin Steele\n\n![muscle building central](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/musclebuilding-landing-67d0872d32233.png?crop=0.5xw:1xh;center,top&resize=640:*)\n\n![abs redefined](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/abs-landingpage-681e5cbbc700d.png?crop=0.5xw:1xh;center,top&resize=640:*)\n\n![body recomp central](https:\/\/hips.hearstapps.com\/hmg-prod\/images\/recomp-landing-page-67733437617bd.png?crop=0.5xw:1xh;center,top&resize=640:*)\n\nCOURTESY DAVIDSON; ANDRE L. PERRY\n\n![Headshot of Mitch Calvert, CPT](https:\/\/hips.hearstapps.com\/rover\/profile_photos\/6749ba7d-2c58-4432-a557-14a3af93c8bc_1547234636.file?fill=1:1&resize=120:*)\n\nMitch Calvert, CPT, is a body transformation coach for men, having helped more than 350 guys transform across the globe. He discovered his spark for fitness when he tipped the scales at 260 pounds 14 years ago – and now works specifically with men like his former self who have weight to lose and confidence to gain. Get Mitch’s 2-page “[Mansformation Cheat Sheet](https:\/\/calvertfitness.leadpages.co\/mansformation-new\/)” to simplify your diet and drop stubborn fat.\n\n![Headshot of Cori Ritchey, C.S.C.S.](https:\/\/hips.hearstapps.com\/rover\/profile_photos\/bbcb1e23-842d-4861-8a77-a2e4cb24be4e_1669996956.file?fill=1:1&resize=120:*)\n\nCori Ritchey, C.S.C.S., is the fitness editor at *Women's Health*, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in *Men’s Health*, HealthCentral, Livestrong, Self, and others.\n\n[Read full bio](https:\/\/www.menshealth.com\/author\/259241\/cori-ritchey-c-s-c-s\/)","meta_canonical":null,"ml_categories_json":"{\"\/Sports\":739,\"\/Sports\/Individual_Sports\":720,\"\/Sports\/Individual_Sports\/Running_and_Walking\":550,\"\/Health\":469,\"\/Health\/Public_Health\":107}","ml_types_json":"{\"\/Article\":984,\"\/Article\/Tutorial_or_Guide\":562}","ml_intent_types_json":"{\"Informational\":984,\"Commercial\":136}","meta_language":"en-us","attrs_author":null,"attrs_publish_time":1734622620,"attrs_original_publish_time":1544131406,"attrs_is_republished":1,"attrs_nr_words":"3195","attrs_boilerpipe_nr_words":"2695","body_ext_links_number":37,"body_int_links_number":89,"meta_nofollow":0,"meta_noarchive":1,"props_was_rendered":1,"src_redirect":"","download_time_msec":4479,"download_ttfb_msec":4428,"download_size":125558}

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22 Best HIIT Workouts to Burn Fat and Build Muscle - What Is HIIT

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HIIT, or high-intensity interval training, can be an efficient, fun way to tackle your cardio workouts, add muscle, and shred serious fat.

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IF YOU’RE LOOKING for a style of workout that will push you to your limits without needing to exercise for hours, you only need to understand one four-letter acronym: HIIT. The term stands for high intensity interval training, and it describes a protocol that pairs hard-hitting exercise periods with short rest breaks for a wide range of health benefits. You'll find this style of training everywhere, from boutique fitness studios to big box gyms that offer group classes. Given its popularity and prevalence, and with each practitioner aiming to put their own spin on the concept, the public understanding of what constitutes a HIIT workout how to implement the protocol within a larger training routine has become blurred . Let's cut through the hype cycle and determine exactly what you need to know. Here’s what HIIT is, what it isn’t, and the safest (and most effective) way to use it in your training. What Is HIIT? According to the American College of Sports Medicine , HIIT is defined as a style of training utilizing short, intense work periods performed between 80 and 95 percent of a person’s maximum heart rate. You shouldn't necessarily think about HIIT as being any one style of exercise, like running or lifting weights. Instead, HIIT is more of a framework, through which trainers can build out different routines depending on the equipment on hand, the experience of the participants, and the amount of time and level of difficulty desired. The intensity allows you to burn more calories in a shorter period of time than you would following other protocols. HIIT training can be programmed with all kinds of exercises, making it scalable to different fitness levels and incorporate diverse styles of training (no, it doesn’t have to all be burpees). Blend Images/John Fedele // Getty Images The Primary Benefits of HIIT Workouts Workout Efficiency HIIT’s popularity stems partly from its efficiency. Unless you’re a professional athlete, you likely don’t have the time to spend two to three hours in the gym. Lack of time is cited as one of the main barriers to fitness, according to the CDC —and HIIT offers a shorter period than other protocols. “A lot of people are super busy, and can’t allot an hour in the gym. [HIIT training] is a good way to get a bang for your buck, and spend less time,” says Jahkeen Washington, C.P.T. , owner of JTW Fit and the Harlem Kettlebell Club . You don't need close to an hour for an effective HIIT session; even 20 to 30 minutes of focused work can be more than enough for the most well-conditioned exercisers. Make it Your Own HIIT sessions are also highly customizable, making them easy to tailor to your personal schedule and preferred training style. From running and strength training to rowing and boxing, there's a HIIT workout that will work for you. “Something that's scalable is easier for people to utilize,” Washington says. Fat Loss One review looked at 13 different studies on 424 overweight and obese adults. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference.H3 Metabolic BenefitsSome researchers have found that HIIT increases metabolism for hours after exercise even more than jogging and weight training. This is known as excess post-exercise oxygen consumption ( EPOC , informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity.H3 Overall Health HIIT is not just a tool to use to lean out. It can improve your overall health, too. A summary of 50 different studies found that HIIT reduces blood sugar levels. Further research shows it can reduce resting heart rate and blood pressure in overweight and obese individuals. How to Make the Most of Your HIIT Workout Again, HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create super-charged finishers . However you do it, what makes HIIT work is the intensity. You’re going hard, typically as hard as you can, for a short period of time, then resting for a length of time that’ll let you recover to go hard once again. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider. To improve aerobic fitness: intervals would typically involve a work to rest ratio or 1:1 or 1:2 (i.e. work for 30 seconds, rest for 30 seconds). To train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. work for 15 seconds, rest for 75 seconds). This is less commonly practiced in group fitness scenarios. The key to making HIIT work: The intensity. You can’t coast through your work periods when doing HIIT. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances. That means working hard, but it doesn’t mean going 100 percent to failure. If you’re completely new to exercise, don't go truly all out all at once. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations. In group fitness settings (and among far too many trainers) HIIT and "interval training" are often used interchangeably. Make no mistake: True HIIT requires you to be explosive and intense during your work period. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene. Work periods here are typically larger than rest periods, without the consideration for the level of effort expended. Nastasic // Getty Images Some Ways to Do HIIT Workouts So, wait, you’re still technically on that dreaded treadmill, right? Not necessarily. Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol. Bodyweight workouts Strength training exercises (dumbbells, kettlebells, etc.) Treadmill sprints Stationary bike sprints Rower sprints Ski-Erg sprints Boxing rounds Battle ropes Sled pushes and pulls HIIT Workouts to Add to Your Training NOW THAT YOU know everything to know more about the protocol, here are some HIIT workouts that can put you on the path to major fat-burn. Bodyweight Beatdown Try the Brutal 5-Minute Beatdown Bodyweight Workout | Five Minutes of Hell | Men's Health Muscle Men's Health US LIVE Current Time 0:00 Total Duration 8:54 You don’t have access to equipment, and you’re low on time. Luckily, Ben Feiden, CFSC of Performance HQ has just the thing for you. This “quick and nasty” five-minute routine utilizes plenty of plyometrics to get the body and mind moving. All you need is you and a clock to get this full body burn in. WARMUP 10 seconds of work / no rest Butt Kicks High Knees Mountain Climbers Plank Up-Downs HELL CIRCUIT 1+2 Work for 20 seconds / rest for 10 seconds / repeat for 2 rounds Air Squats Alternating Jump Lunge 2-Pushup Burpee 7th CIRCLE OF HELL FINISHER Work for 30 seconds / no rest / repeat for 2 rounds. Jump Squat Lateral Frogger The 5-Minute Dumbbell Finisher The 5-Minute Dumbbell Hell Finisher Workout | Men’s Health Muscle Men's Health US LIVE Current Time 0:00 Total Duration 7:56 If you’re really short on time, all you need is 5 minutes to get a hellish workout in. Get ready to get your butt kicked by Jaimar Brown , C.P.T., of J. Malik Fitness in this installment of our 5 Minutes of Hell series. Grab one set of medium and one set of light dumbbells and cycle through the following five exercises for 45 seconds of work, and 15 seconds of rest for a quick and dirty full body workout. 1 set each / 45 seconds of work / 15 seconds of rest Romanian Deadlift into Row Kneeling Overhead Tricep Presses Plank Drags into Pushup Lying Skull Crushers Dumbbell Marches The 5-Minute Interval Workout Try This Brutal 5-Minute Full-Body Workout | Men's Health Muscle Men's Health US LIVE Current Time 0:00 Total Duration 6:17 It’s all gas, little breaks for this killer five-minute HIIT workout. Ngo Okafor , the owner and founder of Iconoclast Fitness , and two-time Golden Gloves Championship winner goes through another installment of our 5 Minutes of Hell series designed to push you to your limits in a short amount of time. Complete these eight exercises for 30 seconds of work, 10 seconds of rest for a heart-racing HIIT workout. 1 set each / 30 seconds of work / 10 seconds of rest Thrusters Box Jumps Pushups Mountain Climbers Dumbbell Bent Over Rows Rowing Machine Jump Squats Ball Slams The Military-Inspired 5 Minute Burn Hit This Quick High-Intensity Five Minute Full Body Workout | Men's Health Muscle Men's Health US LIVE Current Time 0:00 Total Duration 5:40 Erik Bartell, C.P.T ., founder of Train Like a Soldier, leads through a military-style workout worthy of battle. In only 5 short minutes, this workout will have you contemplating surrender. Work through these 5 exercises for 45 seconds of work, and 15 seconds of rest. 1 set each / 45 seconds of work / 15 seconds of rest Rowing Machine Kettlebell Alternating Reverse Lunge to Press Fast Feet to Reactive Sprawls Kettlebell Alternating Reverse Lunge to Press Rowing Machine All Out Studio Upper Body HIIT Men's Health All Out Studio High Power HIIT Upper Body Workout Men's Health US LIVE Current Time 0:00 Total Duration 15:01 This dumbbell workout from All Out Studio 's High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. You'll be toast after these 15 minutes. Close-Grip Chest Press - 30 seconds Close-Grip Chest Press with Crunch - 45 seconds Close-Grip Chest Press with Crunch and Leg Lowers - 75 seconds Squat Hold - 45 seconds Renegade Rows - 30 seconds Weighted Walkout to Renegade Row - 45 seconds Weighted Walkout to Renegade Row to Knee Raise and Twist - 75 seconds Squat Hold - 45 seconds Dumbbell Over-the-Shoulder Chops - 30 seconds Squat and Over-the-Shoulder Chops - 45 seconds Squat Thrust and Over-the-Shoulder Chops - 75 seconds Cooldown Stretch - 45 seconds Men's Health 30-Day HIIT Challenge Workouts Designed by MH fitness director Ebenezer Samuel, C.S.C.S. , the following provides a sneak peek at our 30-Day HIIT Challenge . These 10-minute workouts are designed to keep you moving even when your schedule is at its busiest, from just a handful of exercises that you can do anywhere. AMRAP #1 Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets. 15 Full-Release Pushups 25 Plank Shoulder-Taps 30 Touchdown Jacks Every Minute on the Minute ( EMOM ) #1 Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds. 5 Full-Release Pushups 10 Plank Shoulder-Taps 10 Touchdown Jacks Interval Workout + 2-Minute Finisher #1 Do each move a minute, working for 40 seconds, then resting 20 seconds. Alternate back and forth for four rounds. After you’ve completed the fourth round, do as many touchdown jacks as possible in two minutes. Full-Release Pushup Plank Shoulder-Tap Double-AMRAP #1 Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes. CIRCUIT 1: 20 Touchdown Jacks 20 Mountain Climbers CIRCUIT 2: 10 Full-Release Pushups 10 Plank Shoulder-Taps EMOM Ladder #1 Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round). 5 Full-Release Pushups 5 Touchdown Jacks 10 Mountain Climbers Buy-in to Intervals #1 Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds. Plank Shoulder-Taps Mountain Climbers Touchdown Jacks Light Intervals #1 Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds. Finish with a one-minute wall-sit and a one-minute plank. Touchdown Jacks Full-Release Pushup Plank Shoulder-Tap Mountain Climber AMRAP #2 Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets. 15 Full-Release Pushups 25 Plank Shoulder-Taps 25 Touchdown Jacks 10 Spiderman Pushups 10 Mountain Climbers EMOM #2 Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds. ODD MINUTES: 10 Full-Release Pushups 5 Spiderman Pushups EVEN MINUTES: 10 Plank Shoulder-Taps 10 Mountain Climbers Interval Workout + 2-Minute Finisher #2 Do each move for 40 seconds, then resting 20 seconds. Do two rounds. After you’ve completed the second round, do as many touchdown jacks as possible in two minutes. Full-Release Pushup Plank Shoulder-Tap Paused Pushup Mountain Climber Double-AMRAP #2 Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes. CIRCUIT 1: 20 Touchdown Jacks 20 Mountain Climbers 10 Spiderman Pushups CIRCUIT 2: 10 Full-Release Pushups 10 Plank Shoulder-Taps EMOM Ladder #2 Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round). 5 Full-Release Pushups 5 Plank Shoulder-Taps 5 Touchdown Jacks 5 Mountain Climbers Buy-in to Intervals #2 Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds. Plank Shoulder-Taps Touchdown Jack Spiderman Pushups Light Intervals #2 Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds. Jump Lunge Spiderman Pushups Plank Shoulder-Tap Mountain Climber Touchdown Jack AMRAP #3 Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets. 10 Jump Lunges 10 Full-Release Pushups 10 Touchdown Jacks 10 Mountain Climbers 10 Plank Shoulder-Taps Aaron Feaver Allie Holloway/Studio D; Justin Steele COURTESY DAVIDSON; ANDRE L. PERRY Mitch Calvert, CPT, is a body transformation coach for men, having helped more than 350 guys transform across the globe. He discovered his spark for fitness when he tipped the scales at 260 pounds 14 years ago – and now works specifically with men like his former self who have weight to lose and confidence to gain. Get Mitch’s 2-page “ Mansformation Cheat Sheet ” to simplify your diet and drop stubborn fat. Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health , as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health , HealthCentral, Livestrong, Self, and others. Read full bio

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[Fitness](https://www.menshealth.com/fitness/) 2. [Fitness Goal Quiz](https://www.menshealth.com/fitness-goal-quiz/) 3. [These HIIT Workouts Will Make You Forget Boring Cardio](https://www.menshealth.com/fitness/a25424850/best-hiit-exercises-workout/) # These HIIT Workouts Will Make You Forget Boring Cardio What does this popular fitness acronym even mean? Let us explain—and share our top examples so you can get moving. By [Mitch Calvert, CPT](https://www.menshealth.com/author/221401/mitch-calvert/ "Mitch Calvert, CPT"), [Cori Ritchey, C.S.C.S.](https://www.menshealth.com/author/259241/cori-ritchey-c-s-c-s/ "Cori Ritchey, C.S.C.S.") Published: Dec 19, 2024 10:37 AM EST Save Article ![Open share options](https://www.menshealth.com/_assets/design-tokens/fre/static/icons/social/sharing.89c15b8.svg?primary=%2523262626) ![Play video](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>) ![Video poster](https://hips.hearstapps.com/hmg-prod/images/athletes-doing-push-ups-with-dumbbells-on-floor-royalty-free-image-1638463573.jpg?crop=1xw:0.84375xh;center,top) Cool Down With These Stretches After HIIT Workouts \| Men’s Health Muscle Men's Health US ![Playlist Back](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path 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height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z"\>\</path\>%0A\</svg\>>)![Mute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z"\>\</path\>%0A\</svg\>>) Current Time 0:00 Total Duration 2:53 ![Closed Captions](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z"\>\</path\>%0A\</svg\>>) - Captions Off - English ![Enter Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z" fill="white"/\>%0A\</svg\>%0A>)![Exit Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z" fill="white"/\>%0A\</svg\>%0A>) Watch: [Cool Down With These Stretches After HIIT Workouts...]() ✕ **IF YOU’RE LOOKING** for a style of workout that will push you to your limits without needing to exercise for hours, you only need to understand one four-letter acronym: HIIT. The term stands for high intensity interval training, and it describes a protocol that pairs hard-hitting exercise periods with short rest breaks for a wide range of health benefits. You'll find this style of training everywhere, from boutique fitness studios to big box gyms that offer group classes. Given its popularity and prevalence, and with each practitioner aiming to put their own spin on the concept, the public understanding of what constitutes a HIIT workout how to implement the protocol within a larger training routine [**has become blurred**](https://www.menshealth.com/fitness/a40586076/hiit-workouts-overrated/). Let's cut through the hype cycle and determine exactly what you need to know. Here’s what HIIT is, what it isn’t, and the safest (and most effective) way to use it in your training. ## What Is HIIT? According to the [**American College of Sports Medicine**](https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf), HIIT is defined as a style of training utilizing short, intense work periods performed between 80 and 95 percent of a person’s maximum heart rate. You shouldn't necessarily think about HIIT as being any one style of exercise, like running or lifting weights. Instead, HIIT is more of a framework, through which trainers can build out different routines depending on the equipment on hand, the experience of the participants, and the amount of time and level of difficulty desired. The intensity allows you to burn more calories in a shorter period of time than you would following other protocols. HIIT training can be programmed with all kinds of exercises, making it scalable to different fitness levels and [**incorporate diverse styles of training**](https://www.menshealth.com/fitness/a44910688/cross-training-workouts/) (no, it doesn’t have to all be burpees). ![beneficios del hiit](data:image/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E) Blend Images/John Fedele//Getty Images ## The Primary Benefits of HIIT Workouts ## Workout Efficiency HIIT’s popularity stems partly from its efficiency. Unless you’re a professional athlete, you likely don’t have the time to spend two to three hours in the gym. Lack of time is cited as one of the main barriers to fitness, according to the [CDC](https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html)—and HIIT offers a shorter period than other protocols. “A lot of people are super busy, and can’t allot an hour in the gym. \[HIIT training\] is a good way to get a bang for your buck, and spend less time,” says [Jahkeen Washington, C.P.T.](https://www.instagram.com/jah_holla/), owner of [JTW Fit](https://www.instagram.com/jtwfit/) and the [Harlem Kettlebell Club](https://www.instagram.com/harlemkettlebellclub/). You don't need close to an hour for an effective HIIT session; even 20 to 30 minutes of focused work can be more than enough for the most well-conditioned exercisers. ## Make it Your Own HIIT sessions are also highly customizable, making them easy to tailor to your personal schedule and preferred training style. From running and strength training to rowing and boxing, there's a HIIT workout that will work for you. “Something that's scalable is easier for people to utilize,” Washington says. ## Fat Loss [One review](https://www.ncbi.nlm.nih.gov/pubmed/28401638) looked at 13 different studies on 424 overweight and obese adults. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference.H3 Metabolic BenefitsSome researchers have found that HIIT increases metabolism for hours after exercise [even more than jogging and weight](https://www.ncbi.nlm.nih.gov/pubmed/27747847) training. This is known as excess post-exercise oxygen consumption ([EPOC](https://www.menshealth.com/fitness/a29189561/epoc-oxygen-debt/), informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity.H3 Overall Health HIIT is not just a tool to use to lean out. It can improve your overall health, too. A [summary of 50 different studies](https://www.ncbi.nlm.nih.gov/pubmed/26481101) found that HIIT reduces blood sugar levels. [Further research](https://bjsm.bmj.com/content/51/6/494) shows it can reduce resting heart rate and blood pressure in overweight and obese individuals. ## How to Make the Most of Your HIIT Workout Again, HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create[**super-charged finishers**](http://mitchcalvert.com/mortal-kombat-finishers/). However you do it, what makes HIIT work is the intensity. You’re going hard, typically as hard as you can, for a short period of time, then resting for a length of time that’ll let you recover to go hard once again. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider. - To improve aerobic fitness: intervals would typically involve a work to rest ratio or 1:1 or 1:2 (i.e. work for 30 seconds, rest for 30 seconds). - To train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. work for 15 seconds, rest for 75 seconds). This is less commonly practiced in group fitness scenarios. The key to making HIIT work: The intensity. You can’t coast through your work periods when doing HIIT. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances. That means working hard, but it doesn’t mean going 100 percent to failure. If you’re completely new to exercise, don't go truly all out all at once. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations. In group fitness settings (and among far too many trainers) HIIT and "interval training" are often used interchangeably. Make no mistake: True HIIT requires you to be explosive and intense during your work period. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene. Work periods here are typically larger than rest periods, without the consideration for the level of effort expended. ![rutina hiit corriendo](data:image/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E) Nastasic//Getty Images ## Some Ways to Do HIIT Workouts So, wait, you’re still technically on that dreaded treadmill, right? Not necessarily. Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol. - Bodyweight workouts - Strength training exercises (dumbbells, kettlebells, etc.) - Treadmill sprints - Stationary bike sprints - Rower sprints - Ski-Erg sprints - Boxing rounds - Battle ropes - Sled pushes and pulls ## HIIT Workouts to Add to Your Training **NOW THAT YOU** know everything to know more about the protocol, here are some HIIT workouts that can put you on the path to major fat-burn. ## Bodyweight Beatdown ![Play video](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>) ![Video poster](https://hips.hearstapps.com/vidthumb/images/mh-9-19-5-min-2-6509b8af89348.png?crop=1xw:1xh;center,top) Try the Brutal 5-Minute Beatdown Bodyweight Workout \| Five Minutes of Hell \| Men's Health Muscle Men's Health US ![Playlist Back](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z"\>\</path\>%0A\</svg\>>) ![Play](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>)![Pause](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" 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xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,40V216a8,8,0,0,1-16,0V146.77L72.43,221.55A15.95,15.95,0,0,1,48,208.12V47.88A15.95,15.95,0,0,1,72.43,34.45L192,109.23V40a8,8,0,0,1,16,0Z"\>\</path\>%0A\</svg\>>) LIVE ![Unmute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z"\>\</path\>%0A\</svg\>>)![Mute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z"\>\</path\>%0A\</svg\>>) Current Time 0:00 Total Duration 8:54 ![Closed Captions](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z"\>\</path\>%0A\</svg\>>) - Captions Off - English ![Enter Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z" fill="white"/\>%0A\</svg\>%0A>)![Exit Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z" fill="white"/\>%0A\</svg\>%0A>) Watch: [Try the Brutal 5-Minute Beatdown Bodyweight Workou...]() ✕ You don’t have access to equipment, and you’re low on time. Luckily, [Ben Feiden, CFSC](https://www.instagram.com/coach_feiden/) of Performance HQ has just the thing for you. This “quick and nasty” five-minute routine utilizes plenty of plyometrics to get the body and mind moving. All you need is you and a clock to get this full body burn in. ## WARMUP *10 seconds of work / no rest* - Butt Kicks - High Knees - Mountain Climbers - Plank Up-Downs ## HELL CIRCUIT 1+2 *Work for 20 seconds / rest for 10 seconds / repeat for 2 rounds* - Air Squats - Alternating Jump Lunge - 2-Pushup Burpee ## 7th CIRCLE OF HELL FINISHER *Work for 30 seconds / no rest / repeat for 2 rounds.* - Jump Squat - Lateral Frogger *** ## The 5-Minute Dumbbell Finisher ![Play video](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>) ![Video poster](https://hips.hearstapps.com/vidthumb/997c4e99-6cee-4b21-9015-9b9e44167b41/thumb_1920x1080_00002_1682698405_45361.jpg?crop=1xw:1xh;center,top) The 5-Minute Dumbbell Hell Finisher Workout \| Men’s Health Muscle Men's Health US ![Playlist Back](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z"\>\</path\>%0A\</svg\>>) ![Play](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>)![Pause](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path 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4.9981C11.1536 4.55929 9.96684 4.44891 8.82303 4.68076C7.67922 4.91261 6.62911 5.47641 5.80391 6.3017C5.79375 6.31185 5.78438 6.32123 5.77344 6.3306L4.28828 7.68763H5.625C5.87364 7.68763 6.1121 7.78641 6.28791 7.96222C6.46373 8.13804 6.5625 8.37649 6.5625 8.62513C6.5625 8.87377 6.46373 9.11223 6.28791 9.28805C6.1121 9.46386 5.87364 9.56263 5.625 9.56263H1.875C1.62636 9.56263 1.3879 9.46386 1.21209 9.28805C1.03627 9.11223 0.9375 8.87377 0.9375 8.62513V4.87513C0.9375 4.62649 1.03627 4.38804 1.21209 4.21222C1.3879 4.03641 1.62636 3.93763 1.875 3.93763C2.12364 3.93763 2.3621 4.03641 2.53791 4.21222C2.71373 4.38804 2.8125 4.62649 2.8125 4.87513V6.49388L4.49062 4.95795C5.58508 3.86937 6.97748 3.12942 8.49209 2.83148C10.0067 2.53354 11.5756 2.69096 13.0008 3.28388C14.4261 3.87681 15.6437 4.87865 16.5001 6.16296C17.3564 7.44728 17.8131 8.9565 17.8125 10.5001Z" fill="white"/\>%0A\</svg\>%0A>) ![Playlist Forward](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,40V216a8,8,0,0,1-16,0V146.77L72.43,221.55A15.95,15.95,0,0,1,48,208.12V47.88A15.95,15.95,0,0,1,72.43,34.45L192,109.23V40a8,8,0,0,1,16,0Z"\>\</path\>%0A\</svg\>>) LIVE ![Unmute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z"\>\</path\>%0A\</svg\>>)![Mute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z"\>\</path\>%0A\</svg\>>) Current Time 0:00 Total Duration 7:56 ![Closed Captions](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z"\>\</path\>%0A\</svg\>>) - Captions Off - English ![Enter Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z" fill="white"/\>%0A\</svg\>%0A>)![Exit Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z" fill="white"/\>%0A\</svg\>%0A>) Watch: [The 5-Minute Dumbbell Hell Finisher Workout \| Men’...]() ✕ If you’re *really* short on time, all you need is 5 minutes to get a hellish workout in. Get ready to get your butt kicked by [Jaimar Brown](https://www.instagram.com/jmalikfitness/?hl=en), C.P.T., of J. Malik Fitness in this installment of our 5 Minutes of Hell series. Grab one set of medium and one set of light dumbbells and cycle through the following five exercises for 45 seconds of work, and 15 seconds of rest for a quick and dirty full body workout. *1 set each / 45 seconds of work / 15 seconds of rest* - [Romanian Deadlift](https://www.menshealth.com/fitness/a43720733/how-to-do-dumbbell-romanian-deadlift/) into Row - Kneeling [Overhead Tricep Presses](https://www.menshealth.com/fitness/a20694767/dumbbell-overhead-triceps-extension/) - Plank Drags into Pushup - [Lying Skull Crushers](https://www.menshealth.com/fitness/a25410119/skull-crushers/) - Dumbbell Marches *** ## The 5-Minute Interval Workout ![Play video](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>) ![Video poster](https://hips.hearstapps.com/vidthumb/1cf94f29-4559-4504-83a3-792ddd05a6cb/thumb_1920x1080_00002_1648224430_26405.jpg?crop=1xw:1xh;center,top) Try This Brutal 5-Minute Full-Body Workout \| Men's Health Muscle Men's Health US ![Playlist Back](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z"\>\</path\>%0A\</svg\>>) ![Play](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>)![Pause](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M216,48V208a16,16,0,0,1-16,16H160a16,16,0,0,1-16-16V48a16,16,0,0,1,16-16h40A16,16,0,0,1,216,48ZM96,32H56A16,16,0,0,0,40,48V208a16,16,0,0,0,16,16H96a16,16,0,0,0,16-16V48A16,16,0,0,0,96,32Z"\>\</path\>%0A\</svg\>%0A>)![Replay](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M17.8125 10.5001C17.8127 12.5541 17.004 14.5256 15.5614 15.9877C14.1188 17.4499 12.1585 18.2851 10.1047 18.3126H10C8.00552 18.3168 6.08591 17.5534 4.63906 16.1806C4.45828 16.0099 4.35273 15.7743 4.34562 15.5258C4.33851 15.2772 4.43044 15.036 4.60117 14.8552C4.77191 14.6744 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4.87513V6.49388L4.49062 4.95795C5.58508 3.86937 6.97748 3.12942 8.49209 2.83148C10.0067 2.53354 11.5756 2.69096 13.0008 3.28388C14.4261 3.87681 15.6437 4.87865 16.5001 6.16296C17.3564 7.44728 17.8131 8.9565 17.8125 10.5001Z" fill="white"/\>%0A\</svg\>%0A>) ![Playlist Forward](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,40V216a8,8,0,0,1-16,0V146.77L72.43,221.55A15.95,15.95,0,0,1,48,208.12V47.88A15.95,15.95,0,0,1,72.43,34.45L192,109.23V40a8,8,0,0,1,16,0Z"\>\</path\>%0A\</svg\>>) LIVE ![Unmute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z"\>\</path\>%0A\</svg\>>)![Mute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z"\>\</path\>%0A\</svg\>>) Current Time 0:00 Total Duration 6:17 ![Closed Captions](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z"\>\</path\>%0A\</svg\>>) - Captions Off - English ![Enter Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z" fill="white"/\>%0A\</svg\>%0A>)![Exit Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z" fill="white"/\>%0A\</svg\>%0A>) Watch: [Try This Brutal 5-Minute Full-Body Workout \| Men's...]() ✕ It’s all gas, little breaks for this killer five-minute HIIT workout. [Ngo Okafor](https://www.instagram.com/catchngo/), the owner and founder of [Iconoclast Fitness](https://iconoclastfitness.com/), and two-time Golden Gloves Championship winner goes through another installment of our 5 Minutes of Hell series designed to push you to your limits in a short amount of time. Complete these eight exercises for 30 seconds of work, 10 seconds of rest for a heart-racing HIIT workout. *1 set each / 30 seconds of work / 10 seconds of rest* - [Thrusters](https://www.menshealth.com/fitness/a27100074/dumbbell-thrusters-form/) - [Box Jumps](https://www.menshealth.com/fitness/a19519554/fighter-fit-box-jumps/) - [Pushups](https://www.menshealth.com/fitness/a26752486/perfect-push-up/) - [Mountain Climbers](https://www.menshealth.com/fitness/a28775134/mountain-climber-abs-workout/) - [Dumbbell Bent Over Rows](https://www.menshealth.com/fitness/a33914536/dumbbell-row-variation/) - Rowing Machine - [Jump Squats](https://www.menshealth.com/fitness/a20695211/jump-squat/) - [Ball Slams](https://www.menshealth.com/fitness/a29340497/ball-slam-workout/) *** ## The Military-Inspired 5 Minute Burn ![Play video](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>) ![Video poster](https://hips.hearstapps.com/vidthumb/15be6bfc-06b0-4f97-a3be-39035f320873/thumb_1920x1080_00002_1648656035_2121.jpg?crop=1xw:1xh;center,top) Hit This Quick High-Intensity Five Minute Full Body Workout \| Men's Health Muscle Men's Health US ![Playlist Back](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z"\>\</path\>%0A\</svg\>>) ![Play](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>)![Pause](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M216,48V208a16,16,0,0,1-16,16H160a16,16,0,0,1-16-16V48a16,16,0,0,1,16-16h40A16,16,0,0,1,216,48ZM96,32H56A16,16,0,0,0,40,48V208a16,16,0,0,0,16,16H96a16,16,0,0,0,16-16V48A16,16,0,0,0,96,32Z"\>\</path\>%0A\</svg\>%0A>)![Replay](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M17.8125 10.5001C17.8127 12.5541 17.004 14.5256 15.5614 15.9877C14.1188 17.4499 12.1585 18.2851 10.1047 18.3126H10C8.00552 18.3168 6.08591 17.5534 4.63906 16.1806C4.45828 16.0099 4.35273 15.7743 4.34562 15.5258C4.33851 15.2772 4.43044 15.036 4.60117 14.8552C4.77191 14.6744 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4.87513V6.49388L4.49062 4.95795C5.58508 3.86937 6.97748 3.12942 8.49209 2.83148C10.0067 2.53354 11.5756 2.69096 13.0008 3.28388C14.4261 3.87681 15.6437 4.87865 16.5001 6.16296C17.3564 7.44728 17.8131 8.9565 17.8125 10.5001Z" fill="white"/\>%0A\</svg\>%0A>) ![Playlist Forward](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,40V216a8,8,0,0,1-16,0V146.77L72.43,221.55A15.95,15.95,0,0,1,48,208.12V47.88A15.95,15.95,0,0,1,72.43,34.45L192,109.23V40a8,8,0,0,1,16,0Z"\>\</path\>%0A\</svg\>>) LIVE ![Unmute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z"\>\</path\>%0A\</svg\>>)![Mute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z"\>\</path\>%0A\</svg\>>) Current Time 0:00 Total Duration 5:40 ![Closed Captions](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z"\>\</path\>%0A\</svg\>>) - Captions Off - English ![Enter Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z" fill="white"/\>%0A\</svg\>%0A>)![Exit Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z" fill="white"/\>%0A\</svg\>%0A>) Watch: [Hit This Quick High-Intensity Five Minute Full Bod...]() ✕ [Erik Bartell, C.P.T](https://www.instagram.com/realerikbartell/?hl=en)., founder of Train Like a Soldier, leads through a military-style workout worthy of battle. In only 5 short minutes, this workout will have you contemplating surrender. Work through these 5 exercises for 45 seconds of work, and 15 seconds of rest. *1 set each / 45 seconds of work / 15 seconds of rest* - Rowing Machine - Kettlebell Alternating Reverse Lunge to Press - Fast Feet to Reactive Sprawls - Kettlebell Alternating Reverse Lunge to Press - Rowing Machine *** ## All Out Studio Upper Body HIIT ![Play video](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>) ![Video poster](https://hips.hearstapps.com/vidthumb/5ec9bf92-b883-47fc-b433-f37b3d6f32d4/thumb_1920x1080_00002_1581104518_46696.jpg?crop=1xw:1xh;center,top) Men's Health All Out Studio High Power HIIT Upper Body Workout Men's Health US ![Playlist Back](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z"\>\</path\>%0A\</svg\>>) ![Play](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>)![Pause](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path 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4.9981C11.1536 4.55929 9.96684 4.44891 8.82303 4.68076C7.67922 4.91261 6.62911 5.47641 5.80391 6.3017C5.79375 6.31185 5.78438 6.32123 5.77344 6.3306L4.28828 7.68763H5.625C5.87364 7.68763 6.1121 7.78641 6.28791 7.96222C6.46373 8.13804 6.5625 8.37649 6.5625 8.62513C6.5625 8.87377 6.46373 9.11223 6.28791 9.28805C6.1121 9.46386 5.87364 9.56263 5.625 9.56263H1.875C1.62636 9.56263 1.3879 9.46386 1.21209 9.28805C1.03627 9.11223 0.9375 8.87377 0.9375 8.62513V4.87513C0.9375 4.62649 1.03627 4.38804 1.21209 4.21222C1.3879 4.03641 1.62636 3.93763 1.875 3.93763C2.12364 3.93763 2.3621 4.03641 2.53791 4.21222C2.71373 4.38804 2.8125 4.62649 2.8125 4.87513V6.49388L4.49062 4.95795C5.58508 3.86937 6.97748 3.12942 8.49209 2.83148C10.0067 2.53354 11.5756 2.69096 13.0008 3.28388C14.4261 3.87681 15.6437 4.87865 16.5001 6.16296C17.3564 7.44728 17.8131 8.9565 17.8125 10.5001Z" fill="white"/\>%0A\</svg\>%0A>) ![Playlist Forward](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,40V216a8,8,0,0,1-16,0V146.77L72.43,221.55A15.95,15.95,0,0,1,48,208.12V47.88A15.95,15.95,0,0,1,72.43,34.45L192,109.23V40a8,8,0,0,1,16,0Z"\>\</path\>%0A\</svg\>>) LIVE ![Unmute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path 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d="M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z"\>\</path\>%0A\</svg\>>) Current Time 0:00 Total Duration 15:01 ![Closed Captions](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z"\>\</path\>%0A\</svg\>>) - Captions Off - English ![Enter Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z" fill="white"/\>%0A\</svg\>%0A>)![Exit Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z" fill="white"/\>%0A\</svg\>%0A>) Watch: [Men's Health All Out Studio High Power HIIT Upper ...]() ✕ This dumbbell workout from [All Out Studio](https://membership.menshealth.com/mens-health-mvp-premium-membership-5999.html?cds_tracking_code=mhlengredirect)'s High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. You'll be toast after these 15 minutes. - Close-Grip Chest Press - *30 seconds* - Close-Grip Chest Press with Crunch - *45 seconds* - Close-Grip Chest Press with Crunch and Leg Lowers - *75 seconds* - Squat Hold - *45 seconds* - Renegade Rows - *30 seconds* - Weighted Walkout to Renegade Row - *45 seconds* - Weighted Walkout to Renegade Row to Knee Raise and Twist - *75 seconds* - Squat Hold - *45 seconds* - Dumbbell Over-the-Shoulder Chops - *30 seconds* - Squat and Over-the-Shoulder Chops - *45 seconds* - Squat Thrust and Over-the-Shoulder Chops - *75 seconds* - Cooldown Stretch - *45 seconds* *** ## Men's Health 30-Day HIIT Challenge Workouts Designed by *MH* fitness director [Ebenezer Samuel, C.S.C.S.](https://www.instagram.com/ebenezersamuel23/), the following provides a sneak peek at our [30-Day HIIT Challenge](https://www.menshealth.com/fitness/a38376305/30-day-hiit-challenge/). These 10-minute workouts are designed to keep you moving even when your schedule is at its busiest, from just a handful of exercises that you can do anywhere. ## AMRAP \#1 *Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.* - 15 Full-Release Pushups ![Image no longer available](data:image/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E) - 25 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - 30 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) *** ## Every Minute on the Minute ([EMOM](https://www.menshealth.com/fitness/a33022920/emom-workout-protocol/)) \#1 *Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds.* - 5 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 10 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - 10 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) *** ## Interval Workout + 2-Minute Finisher \#1 *Do each move a minute, working for 40 seconds, then resting 20 seconds. Alternate back and forth for four rounds. After you’ve completed the fourth round, do as many touchdown jacks as possible in two minutes.* - Full-Release Pushup ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - Plank Shoulder-Tap ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) *** ## Double-AMRAP \#1 *Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes.* **CIRCUIT 1:** - 20 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 20 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) **CIRCUIT 2:** - 10 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 10 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) *** ## EMOM Ladder \#1 *Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).* - 5 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 5 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 10 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## Buy-in to Intervals \#1 *Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds.* - Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) - Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) *** ## **Light Intervals \#1** *Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds. Finish with a one-minute wall-sit and a one-minute plank.* - Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - Full-Release Pushup ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - Plank Shoulder-Tap ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - Mountain Climber ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## AMRAP \#2 *Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.* - 15 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 25 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - 25 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 10 Spiderman Pushups ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-spiderman-pushup-1638215029.mp4/poster.jpg) - 10 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## EMOM \#2 *Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds.* **ODD MINUTES:** - 10 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 5 Spiderman Pushups ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-spiderman-pushup-1638215029.mp4/poster.jpg) **EVEN MINUTES:** - 10 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - 10 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## Interval Workout + 2-Minute Finisher \#2 *Do each move for 40 seconds, then resting 20 seconds. Do two rounds. After you’ve completed the second round, do as many touchdown jacks as possible in two minutes.* - Full-Release Pushup ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - Plank Shoulder-Tap ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - Paused Pushup ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-paused-pushup-1638214786.mp4/poster.jpg) - Mountain Climber ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## Double-AMRAP \#2 *Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes.* **CIRCUIT 1:** - 20 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 20 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) - 10 Spiderman Pushups ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-spiderman-pushup-1638215029.mp4/poster.jpg) **CIRCUIT 2:** - 10 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 10 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) *** ## EMOM Ladder \#2 *Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).* - 5 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 5 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - 5 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 5 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## Buy-in to Intervals \#2 *Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds.* - Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - Touchdown Jack ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - Spiderman Pushups ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-spiderman-pushup-1638215029.mp4/poster.jpg) *** ## Light Intervals \#2 *Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds.* - Jump Lunge ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-jump-lunge-1638215097.mp4/poster.jpg) - Spiderman Pushups ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-spiderman-pushup-1638215029.mp4/poster.jpg) - Plank Shoulder-Tap ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - Mountain Climber ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) - Touchdown Jack ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) *** ## AMRAP \#3 *Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.* - 10 Jump Lunges ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-jump-lunge-1638215097.mp4/poster.jpg) - 10 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 10 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 10 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) - 10 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) ## Get Stronger With An Exclusive MH Program ![Chevron Left Icon](https://www.menshealth.com/_assets/design-tokens/fre/static/icons/arrow-left-regular.dc4f48a.svg?primary=%2523D4D4D4) ![Chevron Right Icon](https://www.menshealth.com/_assets/design-tokens/fre/static/icons/arrow-right-regular.e879c19.svg?primary=%2523fff) ![max muscle at 50](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-04-over50-cvr-661d57dc33e13.jpg?crop=1xw:1xh;center,top&resize=640:*) [Get the Plan](https://www.menshealth.com/fitness/a60458612/max-muscle-at-50-pdf/) ![shred your dad bod](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-corygregory-fin-proof02-cvr-thumb02-65aae7522a73e.png?crop=1xw:1xh;center,top&resize=640:*) [Get the Plan](https://www.menshealth.com/fitness/a46267693/shred-dad-bod-program-pdf/) ![back in shape plan](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-06-backatit-full5-thmb-67bdedc834876.jpg?crop=1xw:1xh;center,top&resize=640:*) [Get the Plan](https://www.menshealth.com/fitness/a63905303/get-back-in-shape-workout-pdf/) ![workout plan for shredding your abs](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen4-absfordads-woodwing-k6f-thumb-697cbdf0be7ec.jpg?crop=1xw:1xh;center,top&resize=640:*) [Get the Plan](https://www.menshealth.com/fitness/a70063327/dad-bod-ab-shred-pdf/) ![6 pack fast track](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-03-mattblank-f-thumbcvr-661d5777cf58f.jpg?crop=1xw:1xh;center,top&resize=640:*) [Get the Plan](https://www.menshealth.com/fitness/a60299441/6-pack-fast-track-pdf/) ![men's health supplment guide](https://hips.hearstapps.com/hmg-prod/images/mh-supplement-socialpost-1a-68b9e10053883.jpg?crop=1xw:1xh;center,top&resize=640:*) [Get the Plan](https://www.menshealth.com/nutrition/a65252388/how-to-buy-supplements-guide/) ![dad bod arm shred](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-07-bigarmsfordads2-proof4c-cvrthumb1-6806553936a5d.jpg?crop=1xw:1xh;center,top&resize=640:*) [Get the Program](https://www.menshealth.com/fitness/a64524889/dad-bod-arm-shred-pdf-program/) ![military muscle at home](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-04-erikbartell-lo8f-thumb-6818fa8dd12f7.jpg?crop=1xw:1xh;center,top&resize=640:*) [Get the Plan](https://www.menshealth.com/fitness/a63964299/military-muscle-at-home-pdf-1740696188/) ![4 week chisel your chest program](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-ebsamuel-proof01e-cvr-65aae76d11bd6.png?crop=1xw:1xh;center,top&resize=640:*) [Get the Program](https://www.menshealth.com/fitness/a46429113/4-week-chest-workout-program-pdf/) ![strength span package](https://hips.hearstapps.com/hmg-prod/images/ca26c45f-9f1c-4103-a1a1-9da0ea6ec3df.jpg?crop=0.5xw:1xh;center,top&resize=640:*) [Get the Program](https://www.menshealth.com/fitness/a70593914/strengthspan-workout-program/) Aaron Feaver ![the mh guide to maingaining](https://hips.hearstapps.com/hmg-prod/images/maingaining-landingp-6949bb976a6bf.jpg?crop=0.5xw:1xh;center,top&resize=640:*) [Get the Program](https://www.menshealth.com/fitness/a69739842/maingaining-workout-program/) Allie Holloway/Studio D; Justin Steele ![muscle building central](https://hips.hearstapps.com/hmg-prod/images/musclebuilding-landing-67d0872d32233.png?crop=0.5xw:1xh;center,top&resize=640:*) [Get the Program](https://www.menshealth.com/fitness/a64058757/muscle-building-plan/) ![abs redefined](https://hips.hearstapps.com/hmg-prod/images/abs-landingpage-681e5cbbc700d.png?crop=0.5xw:1xh;center,top&resize=640:*) [Get the Program](https://www.menshealth.com/fitness/a64705624/abs-workouts/) ![body recomp central](https://hips.hearstapps.com/hmg-prod/images/recomp-landing-page-67733437617bd.png?crop=0.5xw:1xh;center,top&resize=640:*) [Get the Program](https://www.menshealth.com/fitness/a63227245/body-recomposition/) COURTESY DAVIDSON; ANDRE L. 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Readable Markdown

**IF YOU’RE LOOKING** for a style of workout that will push you to your limits without needing to exercise for hours, you only need to understand one four-letter acronym: HIIT. The term stands for high intensity interval training, and it describes a protocol that pairs hard-hitting exercise periods with short rest breaks for a wide range of health benefits. You'll find this style of training everywhere, from boutique fitness studios to big box gyms that offer group classes. Given its popularity and prevalence, and with each practitioner aiming to put their own spin on the concept, the public understanding of what constitutes a HIIT workout how to implement the protocol within a larger training routine [**has become blurred**](https://www.menshealth.com/fitness/a40586076/hiit-workouts-overrated/). Let's cut through the hype cycle and determine exactly what you need to know. Here’s what HIIT is, what it isn’t, and the safest (and most effective) way to use it in your training. ## What Is HIIT? According to the [**American College of Sports Medicine**](https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf), HIIT is defined as a style of training utilizing short, intense work periods performed between 80 and 95 percent of a person’s maximum heart rate. You shouldn't necessarily think about HIIT as being any one style of exercise, like running or lifting weights. Instead, HIIT is more of a framework, through which trainers can build out different routines depending on the equipment on hand, the experience of the participants, and the amount of time and level of difficulty desired. The intensity allows you to burn more calories in a shorter period of time than you would following other protocols. HIIT training can be programmed with all kinds of exercises, making it scalable to different fitness levels and [**incorporate diverse styles of training**](https://www.menshealth.com/fitness/a44910688/cross-training-workouts/) (no, it doesn’t have to all be burpees). ![beneficios del hiit](data:image/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E) Blend Images/John Fedele//Getty Images ## The Primary Benefits of HIIT Workouts ## Workout Efficiency HIIT’s popularity stems partly from its efficiency. Unless you’re a professional athlete, you likely don’t have the time to spend two to three hours in the gym. Lack of time is cited as one of the main barriers to fitness, according to the [CDC](https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html)—and HIIT offers a shorter period than other protocols. “A lot of people are super busy, and can’t allot an hour in the gym. \[HIIT training\] is a good way to get a bang for your buck, and spend less time,” says [Jahkeen Washington, C.P.T.](https://www.instagram.com/jah_holla/), owner of [JTW Fit](https://www.instagram.com/jtwfit/) and the [Harlem Kettlebell Club](https://www.instagram.com/harlemkettlebellclub/). You don't need close to an hour for an effective HIIT session; even 20 to 30 minutes of focused work can be more than enough for the most well-conditioned exercisers. ## Make it Your Own HIIT sessions are also highly customizable, making them easy to tailor to your personal schedule and preferred training style. From running and strength training to rowing and boxing, there's a HIIT workout that will work for you. “Something that's scalable is easier for people to utilize,” Washington says. ## Fat Loss [One review](https://www.ncbi.nlm.nih.gov/pubmed/28401638) looked at 13 different studies on 424 overweight and obese adults. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference.H3 Metabolic BenefitsSome researchers have found that HIIT increases metabolism for hours after exercise [even more than jogging and weight](https://www.ncbi.nlm.nih.gov/pubmed/27747847) training. This is known as excess post-exercise oxygen consumption ([EPOC](https://www.menshealth.com/fitness/a29189561/epoc-oxygen-debt/), informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity.H3 Overall Health HIIT is not just a tool to use to lean out. It can improve your overall health, too. A [summary of 50 different studies](https://www.ncbi.nlm.nih.gov/pubmed/26481101) found that HIIT reduces blood sugar levels. [Further research](https://bjsm.bmj.com/content/51/6/494) shows it can reduce resting heart rate and blood pressure in overweight and obese individuals. ## How to Make the Most of Your HIIT Workout Again, HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create[**super-charged finishers**](http://mitchcalvert.com/mortal-kombat-finishers/). However you do it, what makes HIIT work is the intensity. You’re going hard, typically as hard as you can, for a short period of time, then resting for a length of time that’ll let you recover to go hard once again. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider. - To improve aerobic fitness: intervals would typically involve a work to rest ratio or 1:1 or 1:2 (i.e. work for 30 seconds, rest for 30 seconds). - To train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. work for 15 seconds, rest for 75 seconds). This is less commonly practiced in group fitness scenarios. The key to making HIIT work: The intensity. You can’t coast through your work periods when doing HIIT. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances. That means working hard, but it doesn’t mean going 100 percent to failure. If you’re completely new to exercise, don't go truly all out all at once. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations. In group fitness settings (and among far too many trainers) HIIT and "interval training" are often used interchangeably. Make no mistake: True HIIT requires you to be explosive and intense during your work period. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene. Work periods here are typically larger than rest periods, without the consideration for the level of effort expended. ![rutina hiit corriendo](data:image/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E) Nastasic//Getty Images ## Some Ways to Do HIIT Workouts So, wait, you’re still technically on that dreaded treadmill, right? Not necessarily. Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol. - Bodyweight workouts - Strength training exercises (dumbbells, kettlebells, etc.) - Treadmill sprints - Stationary bike sprints - Rower sprints - Ski-Erg sprints - Boxing rounds - Battle ropes - Sled pushes and pulls ## HIIT Workouts to Add to Your Training **NOW THAT YOU** know everything to know more about the protocol, here are some HIIT workouts that can put you on the path to major fat-burn. ## Bodyweight Beatdown ![Video poster](https://hips.hearstapps.com/vidthumb/images/mh-9-19-5-min-2-6509b8af89348.png?crop=1xw:1xh;center,top) Try the Brutal 5-Minute Beatdown Bodyweight Workout \| Five Minutes of Hell \| Men's Health Muscle Men's Health US LIVE Current Time 0:00 Total Duration 8:54 You don’t have access to equipment, and you’re low on time. Luckily, [Ben Feiden, CFSC](https://www.instagram.com/coach_feiden/) of Performance HQ has just the thing for you. This “quick and nasty” five-minute routine utilizes plenty of plyometrics to get the body and mind moving. All you need is you and a clock to get this full body burn in. ## WARMUP *10 seconds of work / no rest* - Butt Kicks - High Knees - Mountain Climbers - Plank Up-Downs ## HELL CIRCUIT 1+2 *Work for 20 seconds / rest for 10 seconds / repeat for 2 rounds* - Air Squats - Alternating Jump Lunge - 2-Pushup Burpee ## 7th CIRCLE OF HELL FINISHER *Work for 30 seconds / no rest / repeat for 2 rounds.* - Jump Squat - Lateral Frogger *** ## The 5-Minute Dumbbell Finisher ![Video poster](https://hips.hearstapps.com/vidthumb/997c4e99-6cee-4b21-9015-9b9e44167b41/thumb_1920x1080_00002_1682698405_45361.jpg?crop=1xw:1xh;center,top) The 5-Minute Dumbbell Hell Finisher Workout \| Men’s Health Muscle Men's Health US LIVE Current Time 0:00 Total Duration 7:56 If you’re *really* short on time, all you need is 5 minutes to get a hellish workout in. Get ready to get your butt kicked by [Jaimar Brown](https://www.instagram.com/jmalikfitness/?hl=en), C.P.T., of J. Malik Fitness in this installment of our 5 Minutes of Hell series. Grab one set of medium and one set of light dumbbells and cycle through the following five exercises for 45 seconds of work, and 15 seconds of rest for a quick and dirty full body workout. *1 set each / 45 seconds of work / 15 seconds of rest* - [Romanian Deadlift](https://www.menshealth.com/fitness/a43720733/how-to-do-dumbbell-romanian-deadlift/) into Row - Kneeling [Overhead Tricep Presses](https://www.menshealth.com/fitness/a20694767/dumbbell-overhead-triceps-extension/) - Plank Drags into Pushup - [Lying Skull Crushers](https://www.menshealth.com/fitness/a25410119/skull-crushers/) - Dumbbell Marches *** ## The 5-Minute Interval Workout ![Video poster](https://hips.hearstapps.com/vidthumb/1cf94f29-4559-4504-83a3-792ddd05a6cb/thumb_1920x1080_00002_1648224430_26405.jpg?crop=1xw:1xh;center,top) Try This Brutal 5-Minute Full-Body Workout \| Men's Health Muscle Men's Health US LIVE Current Time 0:00 Total Duration 6:17 It’s all gas, little breaks for this killer five-minute HIIT workout. [Ngo Okafor](https://www.instagram.com/catchngo/), the owner and founder of [Iconoclast Fitness](https://iconoclastfitness.com/), and two-time Golden Gloves Championship winner goes through another installment of our 5 Minutes of Hell series designed to push you to your limits in a short amount of time. Complete these eight exercises for 30 seconds of work, 10 seconds of rest for a heart-racing HIIT workout. *1 set each / 30 seconds of work / 10 seconds of rest* - [Thrusters](https://www.menshealth.com/fitness/a27100074/dumbbell-thrusters-form/) - [Box Jumps](https://www.menshealth.com/fitness/a19519554/fighter-fit-box-jumps/) - [Pushups](https://www.menshealth.com/fitness/a26752486/perfect-push-up/) - [Mountain Climbers](https://www.menshealth.com/fitness/a28775134/mountain-climber-abs-workout/) - [Dumbbell Bent Over Rows](https://www.menshealth.com/fitness/a33914536/dumbbell-row-variation/) - Rowing Machine - [Jump Squats](https://www.menshealth.com/fitness/a20695211/jump-squat/) - [Ball Slams](https://www.menshealth.com/fitness/a29340497/ball-slam-workout/) *** ## The Military-Inspired 5 Minute Burn ![Video poster](https://hips.hearstapps.com/vidthumb/15be6bfc-06b0-4f97-a3be-39035f320873/thumb_1920x1080_00002_1648656035_2121.jpg?crop=1xw:1xh;center,top) Hit This Quick High-Intensity Five Minute Full Body Workout \| Men's Health Muscle Men's Health US LIVE Current Time 0:00 Total Duration 5:40 [Erik Bartell, C.P.T](https://www.instagram.com/realerikbartell/?hl=en)., founder of Train Like a Soldier, leads through a military-style workout worthy of battle. In only 5 short minutes, this workout will have you contemplating surrender. Work through these 5 exercises for 45 seconds of work, and 15 seconds of rest. *1 set each / 45 seconds of work / 15 seconds of rest* - Rowing Machine - Kettlebell Alternating Reverse Lunge to Press - Fast Feet to Reactive Sprawls - Kettlebell Alternating Reverse Lunge to Press - Rowing Machine *** ## All Out Studio Upper Body HIIT ![Video poster](https://hips.hearstapps.com/vidthumb/5ec9bf92-b883-47fc-b433-f37b3d6f32d4/thumb_1920x1080_00002_1581104518_46696.jpg?crop=1xw:1xh;center,top) Men's Health All Out Studio High Power HIIT Upper Body Workout Men's Health US LIVE Current Time 0:00 Total Duration 15:01 This dumbbell workout from [All Out Studio](https://membership.menshealth.com/mens-health-mvp-premium-membership-5999.html?cds_tracking_code=mhlengredirect)'s High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. You'll be toast after these 15 minutes. - Close-Grip Chest Press - *30 seconds* - Close-Grip Chest Press with Crunch - *45 seconds* - Close-Grip Chest Press with Crunch and Leg Lowers - *75 seconds* - Squat Hold - *45 seconds* - Renegade Rows - *30 seconds* - Weighted Walkout to Renegade Row - *45 seconds* - Weighted Walkout to Renegade Row to Knee Raise and Twist - *75 seconds* - Squat Hold - *45 seconds* - Dumbbell Over-the-Shoulder Chops - *30 seconds* - Squat and Over-the-Shoulder Chops - *45 seconds* - Squat Thrust and Over-the-Shoulder Chops - *75 seconds* - Cooldown Stretch - *45 seconds* *** ## Men's Health 30-Day HIIT Challenge Workouts Designed by *MH* fitness director [Ebenezer Samuel, C.S.C.S.](https://www.instagram.com/ebenezersamuel23/), the following provides a sneak peek at our [30-Day HIIT Challenge](https://www.menshealth.com/fitness/a38376305/30-day-hiit-challenge/). These 10-minute workouts are designed to keep you moving even when your schedule is at its busiest, from just a handful of exercises that you can do anywhere. ## AMRAP \#1 *Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.* - 15 Full-Release Pushups ![Image no longer available](data:image/svg+xml;utf8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201024%201024'%3E%3Crect%20width%3D'100%25'%20height%3D'100%25'%20fill%3D'%23f3f3f3'%2F%3E%3Cg%20fill%3D'none'%20stroke%3D'%23545454'%20stroke-linecap%3D'round'%20stroke-width%3D'18'%3E%3Ccircle%20cx%3D'512'%20cy%3D'310'%20r%3D'97'%2F%3E%3Cpath%20d%3D'm444%20245%20132%20133'%2F%3E%3C%2Fg%3E%3Cg%20fill%3D'%23545454'%20font-family%3D'Arial%2CHelvetica%2Csans-serif'%20font-size%3D'98'%20font-weight%3D'600'%20text-anchor%3D'middle'%3E%3Ctext%20x%3D'514'%20y%3D'535'%3EIMAGE%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'643'%3EFAILED%3C%2Ftext%3E%3Ctext%20x%3D'514'%20y%3D'747'%3ETO%20LOAD%3C%2Ftext%3E%3C%2Fg%3E%3C%2Fsvg%3E) - 25 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - 30 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) *** ## Every Minute on the Minute ([EMOM](https://www.menshealth.com/fitness/a33022920/emom-workout-protocol/)) \#1 *Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds.* - 5 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 10 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - 10 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) *** ## Interval Workout + 2-Minute Finisher \#1 *Do each move a minute, working for 40 seconds, then resting 20 seconds. Alternate back and forth for four rounds. After you’ve completed the fourth round, do as many touchdown jacks as possible in two minutes.* - Full-Release Pushup ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - Plank Shoulder-Tap ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) *** ## Double-AMRAP \#1 *Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes.* **CIRCUIT 1:** - 20 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 20 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) **CIRCUIT 2:** - 10 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 10 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) *** ## EMOM Ladder \#1 *Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).* - 5 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 5 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 10 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## Buy-in to Intervals \#1 *Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds.* - Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) - Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) *** ## **Light Intervals \#1** *Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds. Finish with a one-minute wall-sit and a one-minute plank.* - Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - Full-Release Pushup ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - Plank Shoulder-Tap ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - Mountain Climber ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## AMRAP \#2 *Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.* - 15 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 25 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - 25 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 10 Spiderman Pushups ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-spiderman-pushup-1638215029.mp4/poster.jpg) - 10 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## EMOM \#2 *Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds.* **ODD MINUTES:** - 10 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 5 Spiderman Pushups ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-spiderman-pushup-1638215029.mp4/poster.jpg) **EVEN MINUTES:** - 10 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - 10 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## Interval Workout + 2-Minute Finisher \#2 *Do each move for 40 seconds, then resting 20 seconds. Do two rounds. After you’ve completed the second round, do as many touchdown jacks as possible in two minutes.* - Full-Release Pushup ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - Plank Shoulder-Tap ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - Paused Pushup ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-paused-pushup-1638214786.mp4/poster.jpg) - Mountain Climber ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## Double-AMRAP \#2 *Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes.* **CIRCUIT 1:** - 20 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 20 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) - 10 Spiderman Pushups ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-spiderman-pushup-1638215029.mp4/poster.jpg) **CIRCUIT 2:** - 10 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 10 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) *** ## EMOM Ladder \#2 *Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).* - 5 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 5 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - 5 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 5 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) *** ## Buy-in to Intervals \#2 *Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds.* - Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - Touchdown Jack ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - Spiderman Pushups ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-spiderman-pushup-1638215029.mp4/poster.jpg) *** ## Light Intervals \#2 *Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds.* - Jump Lunge ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-jump-lunge-1638215097.mp4/poster.jpg) - Spiderman Pushups ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-spiderman-pushup-1638215029.mp4/poster.jpg) - Plank Shoulder-Tap ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) - Mountain Climber ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) - Touchdown Jack ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) *** ## AMRAP \#3 *Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets.* - 10 Jump Lunges ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-jump-lunge-1638215097.mp4/poster.jpg) - 10 Full-Release Pushups ![Image no longer available](https://media.hearstapps.com/loop/full-release-1638539505.mp4/poster.jpg) - 10 Touchdown Jacks ![Image no longer available](https://media.hearstapps.com/loop/touchdown-1638539539.mp4/poster.jpg) - 10 Mountain Climbers ![Image no longer available](https://media.hearstapps.com/loop/mhhiit-mountain-climber-646d05dfa52d9.mp4/poster.jpg) - 10 Plank Shoulder-Taps ![Image no longer available](https://media.hearstapps.com/loop/plank-shoulder-tap-1-1640710412.mp4/poster.jpg) ![max muscle at 50](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-04-over50-cvr-661d57dc33e13.jpg?crop=1xw:1xh;center,top&resize=640:*) ![shred your dad bod](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-corygregory-fin-proof02-cvr-thumb02-65aae7522a73e.png?crop=1xw:1xh;center,top&resize=640:*) ![back in shape plan](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-06-backatit-full5-thmb-67bdedc834876.jpg?crop=1xw:1xh;center,top&resize=640:*) ![workout plan for shredding your abs](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen4-absfordads-woodwing-k6f-thumb-697cbdf0be7ec.jpg?crop=1xw:1xh;center,top&resize=640:*) ![6 pack fast track](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-03-mattblank-f-thumbcvr-661d5777cf58f.jpg?crop=1xw:1xh;center,top&resize=640:*) ![men's health supplment guide](https://hips.hearstapps.com/hmg-prod/images/mh-supplement-socialpost-1a-68b9e10053883.jpg?crop=1xw:1xh;center,top&resize=640:*) ![dad bod arm shred](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-07-bigarmsfordads2-proof4c-cvrthumb1-6806553936a5d.jpg?crop=1xw:1xh;center,top&resize=640:*) ![military muscle at home](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-04-erikbartell-lo8f-thumb-6818fa8dd12f7.jpg?crop=1xw:1xh;center,top&resize=640:*) ![4 week chisel your chest program](https://hips.hearstapps.com/hmg-prod/images/mh-mvp-gen2-ebsamuel-proof01e-cvr-65aae76d11bd6.png?crop=1xw:1xh;center,top&resize=640:*) ![strength span package](https://hips.hearstapps.com/hmg-prod/images/ca26c45f-9f1c-4103-a1a1-9da0ea6ec3df.jpg?crop=0.5xw:1xh;center,top&resize=640:*) Aaron Feaver ![the mh guide to maingaining](https://hips.hearstapps.com/hmg-prod/images/maingaining-landingp-6949bb976a6bf.jpg?crop=0.5xw:1xh;center,top&resize=640:*) Allie Holloway/Studio D; Justin Steele ![muscle building central](https://hips.hearstapps.com/hmg-prod/images/musclebuilding-landing-67d0872d32233.png?crop=0.5xw:1xh;center,top&resize=640:*) ![abs redefined](https://hips.hearstapps.com/hmg-prod/images/abs-landingpage-681e5cbbc700d.png?crop=0.5xw:1xh;center,top&resize=640:*) ![body recomp central](https://hips.hearstapps.com/hmg-prod/images/recomp-landing-page-67733437617bd.png?crop=0.5xw:1xh;center,top&resize=640:*) COURTESY DAVIDSON; ANDRE L. PERRY ![Headshot of Mitch Calvert, CPT](https://hips.hearstapps.com/rover/profile_photos/6749ba7d-2c58-4432-a557-14a3af93c8bc_1547234636.file?fill=1:1&resize=120:*) Mitch Calvert, CPT, is a body transformation coach for men, having helped more than 350 guys transform across the globe. He discovered his spark for fitness when he tipped the scales at 260 pounds 14 years ago – and now works specifically with men like his former self who have weight to lose and confidence to gain. Get Mitch’s 2-page “[Mansformation Cheat Sheet](https://calvertfitness.leadpages.co/mansformation-new/)” to simplify your diet and drop stubborn fat. ![Headshot of Cori Ritchey, C.S.C.S.](https://hips.hearstapps.com/rover/profile_photos/bbcb1e23-842d-4861-8a77-a2e4cb24be4e_1669996956.file?fill=1:1&resize=120:*) Cori Ritchey, C.S.C.S., is the fitness editor at *Women's Health*, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in *Men’s Health*, HealthCentral, Livestrong, Self, and others. [Read full bio](https://www.menshealth.com/author/259241/cori-ritchey-c-s-c-s/)

ML Classification

ML Categories

/Sports		73.9%
/Sports/Individual_Sports		72.0%
/Sports/Individual_Sports/Running_and_Walking		55.0%
/Health		46.9%
/Health/Public_Health		10.7%

Raw JSON

{
    "/Sports": 739,
    "/Sports/Individual_Sports": 720,
    "/Sports/Individual_Sports/Running_and_Walking": 550,
    "/Health": 469,
    "/Health/Public_Health": 107
}

ML Page Types

/Article		98.4%
/Article/Tutorial_or_Guide		56.2%

Raw JSON

{
    "/Article": 984,
    "/Article/Tutorial_or_Guide": 562
}

ML Intent Types

Informational		98.4%
Commercial		13.6%

Raw JSON

{
    "Informational": 984,
    "Commercial": 136
}

Content Metadata

Language

en-us

Author

null

Publish Time

2024-12-19 15:37:00 (1 year ago)

Original Publish Time

2018-12-06 21:23:26 (7 years ago)

Republished

Yes

Word Count (Total)

3,195

Word Count (Content)

2,695

Links

External Links

Internal Links

Technical SEO

Meta Nofollow

Meta Noarchive

Yes

JS Rendered

Yes

Redirect Target

null

Performance

Download Time (ms)

4,479

TTFB (ms)

4,428

Download Size (bytes)

125,558

Shard

53 (laksa)

Root Hash

17186278611954284253

Unparsed URL

com,menshealth!www,/fitness/a25424850/best-hiit-exercises-workout/ s443