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Meta Title15 Best HIIT Workouts to Burn Calories and Get Shredded Fast - Men's Journal
Meta DescriptionGet in the best shape of your life (and look like it, too) with these fat-blasting HIIT workouts.
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If you want to burn calories, get rid of your love handles , and finally get that coveted six-pack , there’s perhaps no better way than HIIT workouts . High-intensity interval training (HIIT) is a form of exercise where you perform short periods of all-out work followed by short periods of active rest. This makes the body work harder than it does during steady-state cardio (exercise intensity vs duration should always have an inverse relationship; the harder you work, the shorter the duration).  To capitalize on the benefits of HIIT exercises, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert;  Pete Bommarito , C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems; and James Banks, CPT, for a variety of interval workouts designed to burn fat , build muscle, and enhance sports performance. You’ll hit all the major muscle groups and enjoy a host of health benefits. Workouts 1-5 are courtesy of Richards, 6-10 are courtesy of Bommarito, and 11-15 are courtesy of Banks. Table of Contents 15 Best HIIT Workouts to Get You Shredded Fast What Is HIIT?  Benefits of HIIT Workouts 1. Burpee Interval Workout James Michelfelder Directions Complete the following circuit 4 times, resting 1 minute after the burpees in each round. 1. Pullups Reps: As many reps as possible in 30 seconds. 2. Jumping Jacks Reps: 60 reps 3. Burpees Reps: 20 2. Jump Rope Interval Workout Shutterstock Directions Complete the following circuit 4 times, resting 1 minute after jumping rope in each round. 1. Mountain Climb Reps:  45 2. Pushups Reps:  20-30 3. Front Plank Reps:  1 min 4. Jump Rope Reps: 1 min 3. Resistance Band Finisher Getty Images/milan2099 Directions Complete the following circuit 4 times, resting 1 minute after the curls in each round. 1. Jump Rope Rest: 1 min 2. Dips Reps: 12-15 3. High Knees Reps: 30 each knee 4. Curls with Resistance Bands Reps: 20 4. Lower-Body Interval Workout Getty Images/Tony Garcia Directions Complete the following circuit 4 times, resting 1 minute after the calf raises in each round. 1. Sprint Reps: 30 sec. 2. Squat Jumps Reps: 45 sec. 3. Lunges Reps: 20 each leg 4. Calf Raises Reps: 50 5. Abs Interval Workout Getty Images/Matthew Leete Directions Complete the following circuit 4 times, resting 1 minute after the half-burpees in each round. 1. Crunches Reps: 50 2. Bicycle Crunches Reps: 1 min. 3. Sit-ups Reps: 15 4. Hanging Knee Raises Reps: 15 5. Oblique Crunches Reps: 20 (each side) 6. Half Burpees Rest: 20 secs 6. Stair Stepper Machine Interval Workout James Michelfelder Directions This can be performed on any machine that has piston-leg action, like: The Cybex Arc Keiser Runner Versa-Climber, or any other stair-climbing machine where the foot is constantly fixed to the pedal. How to Do It Set the resistance level high enough so that it’s challenging for the entire 30 seconds of work. Gradually increase the “stride length” level of the machine with each bout. This is the advantage of machines like Cybex Arc, where the distance between the feet (the height of the knee on the top leg versus the drop of the foot on the bottom leg) can be adjusted. 30 seconds of work immediately followed by 30 seconds of active rest is considered 1 rep. Total time: 20-30 min. 7. Battle Rope Interval Workout Getty Images/wundervisuals Directions Put the rope around a stable, immovable object like a pole, goal post, concrete pillar, or a heavy weight sled that won’t move, etc. Each end of the rope will come off this immovable object with equal distance so that you can grab the ends of the rope (one with each hand) and have it be tense on both sides. Half of the total reps will be with a double arm motion; half will be with an alternating arm motion. 1. Double-Arm Motion How to Do It Grabbing both ends of the rope (one with each hand), whip the rope up and down continuously as fast as possible. Both arms will flex and extend at the same time. The height of the rope on the upswing will depend on how high you can raise your arms comfortably. Brace the trunk and spine region hard when going through this entire motion. The hips will “lead the arms” in these motions from the upswing of the rope to the downswing of the rope, and subsequently from the downswing of the rope to the upswing of the rope. 2. Alternating-Arm Motion How to Do It Grab rope initially in the same manner as the double arm motion. The arms will now alternate—as one arm goes up the other arm comes down. The hips will stay fixed on this one; get the motion from the arms. Still have the same “bracing” action of the trunk/spine. Total Time: 20-40 min. Reps: 10-20 Rest: 60 seconds 8. Sled Training Interval Workout Men's Journal Directions There are two protocols: elite athlete and basic level athlete. For the elite athletes, do a 40-yard sled sprint. Then, increase the distance of each successive sprint by 10 yards until you’ve done a single 150-yard sprint (12th sprint). Now, pyramid down, decreasing the length of the sled sprints by 10 yards every sprint until you’ve ran a 40-yard sprint again. For the basic level athletes , the distance will increase by 10 yards every two sprints and the pyramid back down will start after the eighth sprint until you reach the final sprint (14th). How to Do It Attach a weight belt around your waist, and a rope from the belt to the sled . Step forward so there is no slack in the rope to begin. Step out with one foot far in front of your center of mass, so the heel will strike the ground first, and the foot will then come in contact with the ground. The torso should remain upright at all times throughout each step; don’t lean forward and let the body weight aid in moving the sled. You want to feel as if your front leg heel dig and hip pull is the only thing moving the sled. Rest: 30-60 seconds between sprints Professional/Elite athlete level: 23 total sled sprints Sprint 1: 40 yards Sprint 2: 50 yards Sprint 3: 60 yards Sprint 4: 70 yards Sprint 5: 80 yards Sprint 6: 90 yards Sprint 7: 100 yards Sprint 8: 110 yards Sprint 9: 120 yards Sprint 10: 130 yards Sprint 11: 140 yards Sprint 12: 150 yards Sprints 13-23: 140 down to 40 yards (decreasing 10 yards every sprint) Basic level: 14 total sled sprints Sprint 1: 20 yards Sprint 2: 20 yards Sprint 3: 30 yards Sprint 4: 30 yards Sprint 5: 40 yards Sprint 6: 40 yards Sprint 7: 50 yards Sprint 8: 50 yards Sprint 9: 40 yards Sprint 10: 40 yards Sprint 11: 30 yards Sprint 12: 30 yards Sprint 13: 20 yards Sprint 14: 20 yards 9. Resistance Training Interval Workout Getty Images/ Chris Tobin Why It’s on the List This will consist of strength and power exercises combined with other forms of conditioning work. Rest 20 seconds after each exercise. Run through the circuit 5-10 times. Time yourself to see if you can increase work capacity next session. 1. Dumbbell Squat and Punch How to Do It Holding two light dumbbells (10 pounds), bring arms up so elbows are bent, palms are facing down and forearms are parallel to the ground. Maintaining the arm position squat as low as possible, pause, stand and slowly punch the arms out until the elbows are straight. Then come back to start position (arms remain parallel to the ground during the entire punching action). Reps: 20 Rest: 20 2. Sprint and Change Direction to Sprint (10 total reps) How to Do It Sprint full speed 5 yards, immediately change direction and sprint back 5 yards Sprint 10 yards out, 10 yards back Sprint 15 yards out, 15 yards back Sprint 10 yards out, 10 yards back Sprint 5 yards out, 5 yards back Reps: 10 Rest: 20 3. Rotational Lunge With Resistance Band How to Do It Fix a light band to a high pole, pillar, or some immovable structure. Standing with feet shoulder-width apart, grab a band with both hands and interlock fingers. Move away from the fixture point of the band so the band is tense. Face to the side of where the band attaches and extend your arms straight out, parallel to the ground so the band will be perpendicular to the arms. Keeping arms straight, rotate to the left and drop down into a lunge; pause, come back to start position. Reps: 10-20 each side Rest: 20 4. Single-Leg Dumbbell Stabilization and Punch How to Do It Hold a light dumbbell in each hand in front of the body using a neutral grip with elbows bent. Keeping the right knee bent, raise the right leg up high behind you, while keeping left leg straight. Extend the right leg behind the body and moving torso forward. While in this position, punch arms straight out, keeping arms parallel to the ground (many people call this yoga airplane pose). Return back to start position. That’s one rep. Reps: 10-20 each side Rest: 20 10. Sprint Interval Workout Getty Images/Patrik Giardino High level (professional athlete level) How to Do It Sprint 89 yards in 10 seconds Rest: 30-50 sec. Repeat 10-20 times Average level How to Do It Sprint 73 yards in 10 seconds Rest: 30-50 sec. Repeat 10-20 times 11. Full-Body Circuit Blast James Michelfelder Directions This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. Run a half-mile run followed by a 1-minute plank to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s one round; do four rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round.  Circuit 1 1. Dumbbell Squat + Overhead Press 2. Dumbbell Renegade Row 3. Dumbbell Russian Twist 4. Burpees (no jump at the top) Circuit 2 1. Dumbbell Sumo Squat to Front Squat How to Do It Hold dumbbells down for sumo Then swing them up into front loading position for front squat 2. Kneeling Dumbbell Alternating Hammer Curls 3. Suitcase Crunch (extend legs and arms fully, then crunch back in) 4. Speed Skaters 12. Dumbbell Interval Workout James Michelfelder Directions Do a half-mile run followed by a 1-minute plank to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s one round; do 4 rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round.  Circuit 1 Dumbbell Romanian Deadlift Dumbbell Floor Press (arms at 45 degrees, hips elevated in a bridge) Jack Knife Crunch Full Burpee Circuit 2 Dumbbell Reverse Lunges Dumbbell Tricep Floor Press (keep arms close to sides) Cross-body Mountain Climbers Jumping Jacks + High Knees Combo How to Do It 3 jumping jacks Followed by 10 high knees Reps: 1 13. Lower-Body Interval Workout James Michelfelder Directions Do a 1-mile run followed by 1 minute of dead bug exercises to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s 1 round; do 4 rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round.  Circuit 1 Dumbbell Clean + Squat Dumbbell Alternating Snatch Scissor Kicks with Toe Touches Alternating Plyometric Lunges Circuit 2 Dumbbell Romanian Deadlift + Row Alternating Dumbbell Front + Lateral Shoulder Raises Pushup + Alternating Dumbbell Pull-Through How to Do It At the top of the pushup, pull the dumbbell across your body from left to right with your right hand. Then alternate sides. 4. Squat Jump + Mountain Climbers How to Do It 2 squat jumps. 4 mountain climbers is 1 rep 14. Plyo, Strength, and Core Interval Workout Beth Bischoff Directions Do 20 squat jumps and 50 bicycle crunches to warm up. Repeat the first circuit two times, then rest for two minutes. Repeat the second circuit three times, then rest for two minutes. Finish with one round of the final circuit. Plyometrics 1. Kettlebell Swings Reps: 10-12 2. Jump Lunge + Squat Jump Combo Reps: 10 3. Plank Shoulder Tap + Pushup + Cross Knee-Drive Combo Reps: 10 4. Lateral Jump + Burpee Combo Lateral jumps from left to right, followed by 1 full burpee. Reps: 10 reps Strength 1. Decline Pushup With feet on chair, stool, etc. Reps: 10 2. Resistance Band Pull-Apart Reps: 20 3. Dumbbell Kneeling Military Press Reps: 10-15 each arm 4. Dumbbell Single-Arm Row Reps: 10-12 each arm Core 1. Dumbbell Weighted Situps Reps: 25 2. Leg Lifts Reps: 40 3. Controlled Cross-Body Mountain Climbers Reps: 50 each leg 15. Bodyweight Interval Workout James Michelfelder Directions Do a 1-mile run to warm up. Then do the eight moves below, followed by 1 minute rest. That’s 1 round. Complete 5 rounds total.  1. Burpees Reps: 10 2. Plank Reps: 1 minute 3. Squats Reps: 25 4. Plank with Hip Taps How to Do It Alternate lifting each arm to tap the same-side hip. Reps: 45 seconds 5. Navy Seal Burpee How to Do It Do 3 pushups when you hit the ground Reps: 8 6. Side Plank Reps: 30 seconds each side 7. Squat + Reverse Lunge Reps: 10 8. Forearm Plank + High Plank Reps: 30 seconds each side What Is HIIT?  High-intensity interval training, aka HIIT, is a type of exercise that alternates short bursts of intense activity with short recovery periods. According to the American College of Sports Medicine, the intense work periods can range anywhere from 5 seconds to 8 minutes long and are performed at 80 to 95 percent of your estimated maximal heart rate.  Benefits of HIIT Workouts Swapping out your normal strength training or running routine for a HIIT workout every once in a while might have more benefits than you think. Whether you’re trying to lose weight, shorten your workouts, or better your health, HIIT workouts can help. Here’s why adding HIIT to your fitness regimen can better your overall health: Burns Calories Fast If you’re on a weight-loss journey, but feel like you’re always scrambling to fit in your fitness, HIIT is a great option. Research shows that just 30 minutes of HIIT burned 15 to 30 percent more calories than other forms of exercise including running, biking, and weight training.  May Reduce Heart Rate and Blood Pressure Beyond just helping you lose weight, HIIT can also reduce the heart rate and blood pressure of individuals who are overweight or obese. One study indicated that HIIT can reduce blood pressure more than frequently recommended moderate-intensity exercise.  Time Efficient  Aside from the fact that HIIT can better your health, it also takes up less of your precious time. Whether you have kids to look after or a demanding job, the short nature of these highly effective workouts makes them easy to fit into just about any guy’s schedule. 
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Justin Steele Related Articles [View post: Why Your 'Normal' Lab Results May Not Be Optimal for Longevity, According to a Doctor](https://www.mensjournal.com/health-fitness/why-your-normal-lab-results-may-not-be-optimal-for-longevity-according-to-a-doctor)![](https://www.mensjournal.com/.image/NDI6MDAwMDAwMDAxMTU2OTU2/black-man-having-blood-drawn-phlebotomy-in-hospital.jpg?io=1&profile=w256&ar=1-1) Health & Fitness [Why Your 'Normal' Lab Results May Not Be Optimal for Longevity, According to a Doctor](https://www.mensjournal.com/health-fitness/why-your-normal-lab-results-may-not-be-optimal-for-longevity-according-to-a-doctor) Kelsey Kryger [View post: This \$130 Weightlifting Shoe Just Beat the Ultra-Expensive Competition](https://www.mensjournal.com/health-fitness/rad-r-1-review)![](https://www.mensjournal.com/.image/NDI6MDAwMDAwMDAxMTU2ODkw/r-a-d-r-1.png?io=1&profile=w256&ar=1-1) Health & Fitness [This \$130 Weightlifting Shoe Just Beat the Ultra-Expensive Competition](https://www.mensjournal.com/health-fitness/rad-r-1-review) Jarrod Nobbe [View post: This 10-Minute Habit Is the Simplest Way to Improve Heart Rate Variability and Boost Longevity After 40r](https://www.mensjournal.com/health-fitness/this-10-minute-habit-is-the-simplest-way-to-improve-heart-rate-variability-and-boost-longevity-after-40)![](https://www.mensjournal.com/.image/NDI6MDAwMDAwMDAxMTU2NTkx/man-using-smartwatch-before-starting-kettlebell-workout-in-the-morning.jpg?io=1&profile=w256&ar=1-1) Health & Fitness [This 10-Minute Habit Is the Simplest Way to Improve Heart Rate Variability and Boost Longevity After 40r](https://www.mensjournal.com/health-fitness/this-10-minute-habit-is-the-simplest-way-to-improve-heart-rate-variability-and-boost-longevity-after-40) Kelsey Kryger [View post: We Tested the Best Adjustable Dumbbells on the Market. This Classic Model Is Still the Most User-Friendly Set You Can Buy](https://www.mensjournal.com/health-fitness/bowflex-selecttech-552-dumbbell-review)![](https://www.mensjournal.com/.image/NDI6MDAwMDAwMDAxMTQ5OTIx/bowflex-selecttech-552-dumbbells-header.jpg?io=1&profile=w256&ar=1-1) Health & Fitness [We Tested the Best Adjustable Dumbbells on the Market. This Classic Model Is Still the Most User-Friendly Set You Can Buy](https://www.mensjournal.com/health-fitness/bowflex-selecttech-552-dumbbell-review) Joe Wuebben If you want to burn calories, get rid of your [love handles](https://www.mensjournal.com/health-fitness/love-handles-how-to-get-rid-of-them-mens-journal), and finally get that coveted [six-pack](https://www.mensjournal.com/health-fitness/10-home-workouts-get-six-pack-abs), there’s perhaps no better way than [HIIT workouts](https://www.mensjournal.com/health-fitness/best-hiit-workouts-at-home-in-the-gym). High-intensity interval training (HIIT) is a form of exercise where you perform short periods of all-out work followed by short periods of active rest. This makes the body work harder than it does during steady-state [cardio](https://www.mensjournal.com/health-fitness/best-types-cardio-workouts-weight-loss) (exercise intensity vs duration should always have an inverse relationship; the harder you work, the shorter the duration). To capitalize on the benefits of HIIT exercises, we reached out to George “Hit” Richards, celebrity fitness trainer and [calisthenics](https://www.mensjournal.com/health-fitness/beginners-guide-calisthenics) expert; [Pete Bommarito](https://bommaritoperformance.com/), C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems; and James Banks, CPT, for a variety of interval workouts designed to [burn fat](https://www.mensjournal.com/health-fitness/burn-fat-fast-100-ways), build muscle, and enhance sports performance. You’ll hit all the major muscle groups and enjoy a host of health benefits. Workouts 1-5 are courtesy of Richards, 6-10 are courtesy of Bommarito, and 11-15 are courtesy of Banks. ## Table of Contents 1. [15 Best HIIT Workouts to Get You Shredded Fast](https://www.mensjournal.com/health-fitness/best-hiit-workouts#15-hiit-workouts-to-get-you-shredded-fast) 2. [What Is HIIT?](https://www.mensjournal.com/health-fitness/best-hiit-workouts#what-is-hiit) 3. [Benefits of HIIT Workouts](https://www.mensjournal.com/health-fitness/best-hiit-workouts#benefits-of-hiit-workouts) [View post: The Absolute Best Workout Routine for Men, According to Science](https://www.mensjournal.com/health-fitness/top-workout-routines-according-science-mens-journal)![](https://www.mensjournal.com/.image/MTk2MTM2MDQyNDIzOTg1Mjk3/best-workout-routine-for-men.jpg?io=1&profile=w2560&ar=1-1) [The Absolute Best Workout Routine for Men, According to Science](https://www.mensjournal.com/health-fitness/top-workout-routines-according-science-mens-journal) This science-backed workout routine uses a circuit-based resistance approach to build muscle, burn fat, and maximize efficiency. ## 15 Best HIIT Workouts to Get You Shredded Fast ### 1\. Burpee Interval Workout ![Best HIIT Workouts: Caucasian man in grey tank and black shorts performs burpee.](https://www.mensjournal.com/.image/MTk2MTM2Mzc1MDEwMDc1Nzkz/1.-burpee-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions Complete the following circuit 4 times, resting 1 minute after the burpees in each round. ### 1\. Pullups Reps: As many reps as possible in 30 seconds. ### 2\. Jumping Jacks **Reps:** 60 reps ### 3\. Burpees **Reps:** 20 ### 2\. Jump Rope Interval Workout ![Best HIIT Workouts: Man jumping roping on sunny rural path.](https://www.mensjournal.com/.image/MTk2MTM2Mzc1MjgwMDE4NTc3/2.-jump-rope-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Shutterstock ### Directions Complete the following circuit 4 times, resting 1 minute after jumping rope in each round. ### 1\. Mountain Climb **Reps:** 45 ### 2\. Pushups **Reps:** 20-30 ### 3\. Front Plank **Reps:** 1 min ### 4\. Jump Rope **Reps:** 1 min ### 3\. Resistance Band Finisher ![Best HIIT Workouts: Man doing dips in an outdoor setting.](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQzNzM3NDg5/3.-resistance-band-finisher.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/milan2099 ### Directions Complete the following circuit 4 times, resting 1 minute after the curls in each round. ### 1\. Jump Rope **Rest:** 1 min ### 2\. Dips **Reps:** 12-15 ### 3\. High Knees **Reps:** 30 each knee ### 4\. Curls with Resistance Bands **Reps:** 20 ### 4\. Lower-Body Interval Workout ![Black man with black tank and blue shorts performs hill sprints](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NDc0OTc0MzUz/4.-lower-body-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/Tony Garcia ### Directions Complete the following circuit 4 times, resting 1 minute after the calf raises in each round. ### 1\. Sprint **Reps:** 30 sec. ### 2\. Squat Jumps **Reps:** 45 sec. ### 3\. Lunges **Reps:** 20 each leg ### 4\. Calf Raises **Reps:** 50 ### 5\. Abs Interval Workout ![Best HIIT Workouts: Shirtless black man in dark blue sweats doing crunches](https://www.mensjournal.com/.image/MTk2MTM2Mzc1MjgwODA1MDA5/5.-abs-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/Matthew Leete ### Directions Complete the following circuit 4 times, resting 1 minute after the half-burpees in each round. ### 1\. Crunches **Reps:** 50 ### 2\. Bicycle Crunches **Reps:** 1 min. ### 3\. Sit-ups **Reps:** 15 ### 4\. Hanging Knee Raises **Reps:** 15 ### 5\. Oblique Crunches **Reps:** 20 (each side) ### 6\. Half Burpees **Rest:** 20 secs ### 6\. Stair Stepper Machine Interval Workout ![Best HIIT Workouts: Man on VersaClimber](https://www.mensjournal.com/.image/MTk2MTM2Mzc1MDEwNDAzNDcz/6.-stair-stepper-machine-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions This can be performed on any machine that has piston-leg action, like: - The [Cybex Arc](https://www.mensjournal.com/gear/8-cardio-machines-really-work/) - Keiser Runner - Versa-Climber, or any other stair-climbing machine where the foot is constantly fixed to the pedal. ### How to Do It 1. Set the resistance level high enough so that it’s challenging for the entire 30 seconds of work. 2. Gradually increase the “stride length” level of the machine with each bout. 3. This is the advantage of machines like Cybex Arc, where the distance between the feet (the height of the knee on the top leg versus the drop of the foot on the bottom leg) can be adjusted. 30 seconds of work immediately followed by 30 seconds of active rest is considered 1 rep. **Total time:** 20-30 min. ### 7\. Battle Rope Interval Workout ![Best HIIT Workouts: Man in gym using battle ropes](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQyODE5OTg1/7.-battle-rope-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/wundervisuals ### Directions Put the rope around a stable, immovable object like a pole, goal post, concrete pillar, or a heavy weight sled that won’t move, etc. Each end of the rope will come off this immovable object with equal distance so that you can grab the ends of the rope (one with each hand) and have it be tense on both sides. Half of the total reps will be with a double arm motion; half will be with an alternating arm motion. ### 1\. Double-Arm Motion ### How to Do It 1. Grabbing both ends of the rope (one with each hand), whip the rope up and down continuously as fast as possible. 2. Both arms will flex and extend at the same time. 3. The height of the rope on the upswing will depend on how high you can raise your arms comfortably. 4. Brace the trunk and spine region hard when going through this entire motion. 5. The hips will “lead the arms” in these motions from the upswing of the rope to the downswing of the rope, and subsequently from the downswing of the rope to the upswing of the rope. ### 2\. Alternating-Arm Motion ### How to Do It 1. Grab rope initially in the same manner as the double arm motion. 2. The [arms](https://www.mensjournal.com/tag/arms-workouts) will now alternate—as one arm goes up the other arm comes down. 3. The hips will stay fixed on this one; get the motion from the arms. 4. Still have the same “bracing” action of the trunk/spine. **Total Time: 20-40 min.** **Reps:** 10-20 **Rest:** 60 seconds ### 8\. Sled Training Interval Workout ![Best HIIT Workouts: Black man in white t-shirt and green shorts performs low Sled Push](https://www.mensjournal.com/.image/MTk2MTM2OTM1MjM2Mzc5Nzkz/8.-low-sled-push.jpg?io=1&profile=w2560&x=0&y=0) Men's Journal ### Directions There are two protocols: elite athlete and basic level athlete. For the elite athletes, do a 40-yard sled sprint. Then, increase the distance of each successive sprint by 10 yards until you’ve done a single 150-yard sprint (12th sprint). Now, pyramid down, decreasing the length of the sled sprints by 10 yards every sprint until you’ve ran a 40-yard sprint again. For the basic level [athletes](https://www.mensjournal.com/food-drink/9-foods-an-athlete-would-never-eat/), the distance will increase by 10 yards every two sprints and the pyramid back down will start after the eighth sprint until you reach the final sprint (14th). ### How to Do It 1. Attach a weight belt around your waist, and a rope from the belt to the [sled](https://www.mensjournal.com/). 2. Step forward so there is no slack in the rope to begin. 3. Step out with one foot far in front of your center of mass, so the heel will strike the ground first, and the foot will then come in contact with the ground. 4. The torso should remain upright at all times throughout each step; don’t lean forward and let the body weight aid in moving the sled. 5. You want to feel as if your front leg heel dig and hip pull is the only thing moving the sled. **Rest:** 30-60 seconds between sprints ### Professional/Elite athlete level: 23 total sled sprints **Sprint 1:** 40 yards **Sprint 2:** 50 yards **Sprint 3:** 60 yards **Sprint 4:** 70 yards **Sprint 5:** 80 yards **Sprint 6:** 90 yards **Sprint 7:** 100 yards **Sprint 8:** 110 yards **Sprint 9:** 120 yards **Sprint 10:** 130 yards **Sprint 11:** 140 yards **Sprint 12:** 150 yards **Sprints 13-23:** 140 down to 40 yards (decreasing 10 yards every sprint) ### Basic level: 14 total sled sprints **Sprint 1:** 20 yards **Sprint 2:** 20 yards **Sprint 3:** 30 yards **Sprint 4:** 30 yards **Sprint 5:** 40 yards **Sprint 6:** 40 yards **Sprint 7:** 50 yards **Sprint 8:** 50 yards **Sprint 9:** 40 yards **Sprint 10:** 40 yards **Sprint 11:** 30 yards **Sprint 12:** 30 yards **Sprint 13:** 20 yards **Sprint 14:** 20 yards ### 9\. Resistance Training Interval Workout ![Best HIIT Workouts: Man doing sprints on walkway with cityscape background.](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQyMDk5MDg5/9.-resistance-training-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/ Chris Tobin ### Why It’s on the List This will consist of [strength](https://www.mensjournal.com/health-fitness/5-things-i-learned-from-strongman-training/) and power exercises combined with other forms of conditioning work. Rest 20 seconds after each exercise. Run through the circuit 5-10 times. Time yourself to see if you can increase work capacity next session. ### 1\. Dumbbell Squat and Punch ### How to Do It 1. Holding two [light dumbbells](https://www.mensjournal.com/gear/best-adjustable-dumbbells/) (10 pounds), bring arms up so elbows are bent, palms are facing down and forearms are parallel to the ground. 2. Maintaining the arm position squat as low as possible, pause, stand and slowly punch the arms out until the elbows are straight. 3. Then come back to start position (arms remain parallel to the ground during the entire punching action). **Reps:** 20 **Rest:** 20 ### 2\. Sprint and Change Direction to Sprint (10 total reps) ### How to Do It 1. Sprint full speed 5 yards, immediately change direction and sprint back 5 yards 2. Sprint 10 yards out, 10 yards back 3. Sprint 15 yards out, 15 yards back 4. Sprint 10 yards out, 10 yards back 5. Sprint 5 yards out, 5 yards back **Reps:** 10 **Rest:** 20 ### 3\. Rotational Lunge With Resistance Band ### How to Do It 1. Fix a light band to a high pole, pillar, or some immovable structure. 2. Standing with feet shoulder-width apart, grab a band with both hands and interlock fingers. 3. Move away from the fixture point of the band so the band is tense. 4. Face to the side of where the band attaches and extend your arms straight out, parallel to the ground so the band will be perpendicular to the arms. 5. Keeping arms straight, rotate to the left and drop down into a lunge; pause, come back to start position. **Reps:** 10-20 each side **Rest:** 20 ### 4\. Single-Leg Dumbbell Stabilization and Punch ### How to Do It 1. Hold a light [dumbbell](https://www.mensjournal.com/health-fitness/best-dumbbell-exercises) in each hand in front of the body using a neutral grip with elbows bent. 2. Keeping the right knee bent, raise the right leg up high behind you, while keeping left leg straight. 3. Extend the right leg behind the body and moving torso forward. 4. While in this position, punch arms straight out, keeping arms parallel to the ground (many people call this [yoga](https://www.mensjournal.com/) airplane pose). 5. Return back to start position. That’s one rep. **Reps:** 10-20 each side **Rest:** 20 ### 10\. Sprint Interval Workout ![Best HIIT Workouts: Man doing sprints with sunset in the background.](https://www.mensjournal.com/.image/MTk2MTM2Mzc1MDEyMTA3NDA5/10.-sprint-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/Patrik Giardino ### High level (professional athlete level) ### How to Do It 1. Sprint 89 yards in 10 seconds 2. Rest: 30-50 sec. 3. Repeat 10-20 times ### Average level ### How to Do It 1. Sprint 73 yards in 10 seconds 2. Rest: 30-50 sec. 3. Repeat 10-20 times ### 11\. Full-Body Circuit Blast ![Cacuasin man with black tank top and black shorts performs Renegade Row](https://www.mensjournal.com/.image/MTk2MTM2Mzc1Mjc5NDI4NzUz/11.-full-body-circuit-blast.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. Run a half-mile run followed by a 1-minute plank to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s one round; do four rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round. ### Circuit 1 ### 1\. Dumbbell Squat + Overhead Press ### 2\. Dumbbell Renegade Row ### 3\. Dumbbell Russian Twist ### 4\. Burpees (no jump at the top) ### Circuit 2 ### 1\. Dumbbell Sumo Squat to Front Squat ### How to Do It 1. Hold dumbbells down for sumo 2. Then swing them up into front loading position for front squat ### 2\. Kneeling Dumbbell Alternating Hammer Curls ### 3\. Suitcase Crunch (extend legs and arms fully, then crunch back in) ### 4\. Speed Skaters ### 12\. Dumbbell Interval Workout ![Best HIIT Workouts: Cacuasian man in grey tank and black shorts performs Reverse Lunge.](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQ0MzkyODQ5/12.-dumbbell-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions Do a half-mile run followed by a 1-minute plank to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s one round; do 4 rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round. ### Circuit 1 1. Dumbbell Romanian Deadlift 2. Dumbbell Floor Press (arms at 45 degrees, hips elevated in a bridge) 3. Jack Knife Crunch 4. Full Burpee ### Circuit 2 1. Dumbbell Reverse Lunges 2. Dumbbell Tricep Floor Press (keep arms close to sides) 3. Cross-body Mountain Climbers 4. Jumping Jacks + High Knees Combo ### How to Do It 1. 3 jumping jacks 2. Followed by 10 high knees **Reps:** 1 ### 13\. Lower-Body Interval Workout ![Man in white and blue tank and black shorts performs Dumbbell Snatch.](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQyNjIzMzc3/13.-lower-body-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions Do a 1-mile run followed by 1 minute of dead bug exercises to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s 1 round; do 4 rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round. ### Circuit 1 1. Dumbbell Clean + Squat 2. Dumbbell Alternating Snatch 3. Scissor Kicks with Toe Touches 4. Alternating Plyometric Lunges ### Circuit 2 1. Dumbbell Romanian Deadlift + Row 2. Alternating Dumbbell Front + Lateral Shoulder Raises 3. Pushup + Alternating Dumbbell Pull-Through ### How to Do It 1. At the top of the pushup, pull the dumbbell across your body from left to right with your right hand. 2. Then alternate sides. ### 4\. Squat Jump + Mountain Climbers ### How to Do It 1. 2 squat jumps. 2. 4 mountain climbers is 1 rep ### 14\. Plyo, Strength, and Core Interval Workout ![Best HIIT Workouts: SHirtless man in black shorts performs band pull aparts.](https://www.mensjournal.com/.image/MjEyMTU5MDU2MjU1NjU3NTA3/band-pull-apart.png?io=1&profile=w2560&x=0&y=0) Beth Bischoff ### Directions Do 20 squat jumps and 50 bicycle crunches to warm up. Repeat the first circuit two times, then rest for two minutes. Repeat the second circuit three times, then rest for two minutes. Finish with one round of the final circuit. ### Plyometrics ### 1\. Kettlebell Swings **Reps:** 10-12 ### 2\. Jump Lunge + Squat Jump Combo **Reps:** 10 ### 3\. Plank Shoulder Tap + Pushup + Cross Knee-Drive Combo **Reps:** 10 ### 4\. Lateral Jump + Burpee Combo Lateral jumps from left to right, followed by 1 full burpee. **Reps:** 10 reps ### Strength ### 1\. Decline Pushup With feet on chair, stool, etc. **Reps:** 10 ### 2\. Resistance Band Pull-Apart **Reps:** 20 ### 3\. Dumbbell Kneeling Military Press **Reps:** 10-15 each arm ### 4\. Dumbbell Single-Arm Row **Reps:** 10-12 each arm ### Core ### 1\. Dumbbell Weighted Situps **Reps:** 25 ### 2\. Leg Lifts **Reps:** 40 ### 3\. Controlled Cross-Body Mountain Climbers **Reps:**50 each leg ### 15\. Bodyweight Interval Workout ![Best HIIT Workouts: Caucasian man with grey tank and black pants performs side plank.](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQxOTAyNDgx/15.-bodyweight-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions Do a 1-mile run to warm up. Then do the eight moves below, followed by 1 minute rest. That’s 1 round. Complete 5 rounds total. ### 1\. Burpees **Reps:** 10 ### 2\. Plank **Reps:** 1 minute ### 3\. Squats **Reps:** 25 ### 4\. Plank with Hip Taps ### How to Do It 1. Alternate lifting each arm to tap the same-side hip. **Reps:** 45 seconds ### 5\. Navy Seal Burpee ### How to Do It 1. Do 3 pushups when you hit the ground **Reps:** 8 ### 6\. Side Plank **Reps:** 30 seconds each side ### 7\. Squat + Reverse Lunge **Reps:** 10 ### 8\. Forearm Plank + High Plank **Reps:** 30 seconds each side [View post: 10 Best Bodyweight Triceps Exercises You Can Do Anywhere to Smoke Your Arms](https://www.mensjournal.com/health-fitness/10-best-bodyweight-exercises-bigger-triceps)![](https://www.mensjournal.com/.image/MjA4NzA4NTkyMDA0NTA2OTMx/getty-pushup.jpg?io=1&profile=w2560&ar=1-1) [10 Best Bodyweight Triceps Exercises You Can Do Anywhere to Smoke Your Arms](https://www.mensjournal.com/health-fitness/10-best-bodyweight-exercises-bigger-triceps) You don’t need heavy weights to strengthen and define your arms. These moves are proof. ## What Is HIIT? High-intensity interval training, aka HIIT, is a type of exercise that alternates short bursts of intense activity with short recovery periods. According to the American College of Sports Medicine, the intense work periods can range anywhere from 5 seconds to 8 minutes long and are performed at 80 to 95 percent of your estimated maximal heart rate. ## Benefits of HIIT Workouts Swapping out your normal [strength](https://www.mensjournal.com/entertainment/best-quotes-about-strength) training or running routine for a HIIT workout every once in a while might have more benefits than you think. Whether you’re trying to lose weight, shorten your workouts, or better your health, HIIT workouts can help. Here’s why adding HIIT to your fitness regimen can better your overall health: ### Burns Calories Fast If you’re on a weight-loss journey, but feel like you’re always scrambling to fit in your fitness, HIIT is a great option. [Research](https://pubmed.ncbi.nlm.nih.gov/25162652/) shows that just 30 minutes of HIIT burned 15 to 30 percent more calories than other forms of exercise including running, biking, and weight training. ### May Reduce Heart Rate and Blood Pressure Beyond just helping you lose weight, HIIT can also reduce the heart rate and blood pressure of individuals who are overweight or obese. One [study](https://pubmed.ncbi.nlm.nih.gov/31937915/) indicated that HIIT can reduce blood pressure more than frequently recommended moderate-intensity exercise. ### Time Efficient Aside from the fact that HIIT can better your health, it also takes up less of your precious time. Whether you have kids to look after or a demanding job, the short nature of these highly effective workouts makes them easy to fit into just about any guy’s schedule. [View post: Trainers Share the Exact Steps Men Can Use to Lose Love Handles Once and for All](https://www.mensjournal.com/health-fitness/love-handles-how-to-get-rid-of-them-mens-journal)![](https://www.mensjournal.com/.image/MjA1ODA5ODkyNTM4MTk3ODg3/how-to-lose-love-handles.jpg?io=1&profile=w2560&ar=1-1) [Trainers Share the Exact Steps Men Can Use to Lose Love Handles Once and for All](https://www.mensjournal.com/health-fitness/love-handles-how-to-get-rid-of-them-mens-journal) Follow these expert-backed exercises and nutrition tips to finally say goodbye to stubborn love handles. ## About the author ## [Mark Barroso](https://www.mensjournal.com/author/mark-barroso) Start the Conversation [![](https://www.mensjournal.com/.image/NDI6MDAwMDAwMDAwOTI1NjUz/mj_white.svg?io=1&profile=w256)](https://www.mensjournal.com/) *** - [Gear](https://www.mensjournal.com/gear/) Gear - [Amazon Deals](https://www.mensjournal.com/tag/amazon) - [Auto](https://www.mensjournal.com/tag/drive/) - [Gear of the Week](https://www.mensjournal.com/gear/best-new-gear-coolest-gadgets-week) - [Gift Guides](https://www.mensjournal.com/tag/gift-guides/) - [Fitness Gear](https://www.mensjournal.com/tag/fitness-gear/) - [Shopping](https://www.mensjournal.com/shopping/) - [Amazon Deals](https://www.mensjournal.com/tag/amazon) - [Auto](https://www.mensjournal.com/tag/drive/) - [Gear of the Week](https://www.mensjournal.com/gear/best-new-gear-coolest-gadgets-week) - [Gift Guides](https://www.mensjournal.com/tag/gift-guides/) - [Fitness Gear](https://www.mensjournal.com/tag/fitness-gear/) - [Shopping](https://www.mensjournal.com/shopping/) - [Health & Fitness](https://www.mensjournal.com/health-fitness/) Health & Fitness - [Celebrity Workouts](https://www.mensjournal.com/workouts/celebrity-workouts/) - [Healthy Food](https://www.mensjournal.com/tag/healthy-food/) - [Recipes](https://www.mensjournal.com/tag/recipes/) - [Sexual Health](https://www.mensjournal.com/tag/sexual-health/) - [Weight Loss](https://www.mensjournal.com/tag/weight-loss/) - [Celebrity Workouts](https://www.mensjournal.com/workouts/celebrity-workouts/) - [Healthy Food](https://www.mensjournal.com/tag/healthy-food/) - [Recipes](https://www.mensjournal.com/tag/recipes/) - [Sexual Health](https://www.mensjournal.com/tag/sexual-health/) - [Weight Loss](https://www.mensjournal.com/tag/weight-loss/) - [Style](https://www.mensjournal.com/style/) Style - [Jackets](https://www.mensjournal.com/tag/jackets/) - [Shoes](https://www.mensjournal.com/tag/shoes/) - [Watches](https://www.mensjournal.com/tag/watches/) - [Men's Fashion](https://www.mensjournal.com/tag/fashion/) - [Jackets](https://www.mensjournal.com/tag/jackets/) - [Shoes](https://www.mensjournal.com/tag/shoes/) - [Watches](https://www.mensjournal.com/tag/watches/) - [Men's Fashion](https://www.mensjournal.com/tag/fashion/) - [Lifestyle](https://www.mensjournal.com/lifestyle/) Lifestyle - [Bourbon](https://www.mensjournal.com/tag/bourbon/) - [DIY](https://www.mensjournal.com/tag/diy/) - [Men's Journal Spirits Shop](https://mensjournalspirits.com/) - [Technology](https://www.mensjournal.com/tag/technology/) - [Bourbon](https://www.mensjournal.com/tag/bourbon/) - [DIY](https://www.mensjournal.com/tag/diy/) - [Men's Journal Spirits Shop](https://mensjournalspirits.com/) - [Technology](https://www.mensjournal.com/tag/technology/) - [Grooming](https://www.mensjournal.com/grooming/) Grooming - [Cologne](https://www.mensjournal.com/tag/cologne/) - [Grooming Awards](https://www.mensjournal.com/grooming/mens-journal-grooming-awards) - [Hair](https://www.mensjournal.com/tag/hair/) - [Shaving](https://www.mensjournal.com/tag/shaving/) - [Cologne](https://www.mensjournal.com/tag/cologne/) - [Grooming Awards](https://www.mensjournal.com/grooming/mens-journal-grooming-awards) - [Hair](https://www.mensjournal.com/tag/hair/) - [Shaving](https://www.mensjournal.com/tag/shaving/) - [Entertainment](https://www.mensjournal.com/entertainment/) Entertainment - [Music](https://www.mensjournal.com/tag/music/) - [Sports](https://www.mensjournal.com/sports/) - [Streaming](https://www.mensjournal.com/tag/streaming/) - [Music](https://www.mensjournal.com/tag/music/) - [Sports](https://www.mensjournal.com/sports/) - [Streaming](https://www.mensjournal.com/tag/streaming/) *** - [Sitemap](https://www.mensjournal.com/sitemap) - [About Us](https://www.mensjournal.com/about-us/) - [Editorial Policy](https://www.mensjournal.com/editorial-policy/) - [Privacy Policy](https://thearenagroup.net/privacy-policy/) - [Licensing Request](https://info.wrightsmedia.com/the-arena-group-licensing) - [Terms of Use](https://thearenagroup.net/terms-of-use/) © 2026 The Arena Media Brands, LLC MENS JOURNAL is a registered trademark of The Arena Media Brands, LLC.
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If you want to burn calories, get rid of your [love handles](https://www.mensjournal.com/health-fitness/love-handles-how-to-get-rid-of-them-mens-journal), and finally get that coveted [six-pack](https://www.mensjournal.com/health-fitness/10-home-workouts-get-six-pack-abs), there’s perhaps no better way than [HIIT workouts](https://www.mensjournal.com/health-fitness/best-hiit-workouts-at-home-in-the-gym). High-intensity interval training (HIIT) is a form of exercise where you perform short periods of all-out work followed by short periods of active rest. This makes the body work harder than it does during steady-state [cardio](https://www.mensjournal.com/health-fitness/best-types-cardio-workouts-weight-loss) (exercise intensity vs duration should always have an inverse relationship; the harder you work, the shorter the duration). To capitalize on the benefits of HIIT exercises, we reached out to George “Hit” Richards, celebrity fitness trainer and [calisthenics](https://www.mensjournal.com/health-fitness/beginners-guide-calisthenics) expert; [Pete Bommarito](https://bommaritoperformance.com/), C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems; and James Banks, CPT, for a variety of interval workouts designed to [burn fat](https://www.mensjournal.com/health-fitness/burn-fat-fast-100-ways), build muscle, and enhance sports performance. You’ll hit all the major muscle groups and enjoy a host of health benefits. Workouts 1-5 are courtesy of Richards, 6-10 are courtesy of Bommarito, and 11-15 are courtesy of Banks. ## Table of Contents 1. [15 Best HIIT Workouts to Get You Shredded Fast](https://www.mensjournal.com/health-fitness/best-hiit-workouts#15-hiit-workouts-to-get-you-shredded-fast) 2. [What Is HIIT?](https://www.mensjournal.com/health-fitness/best-hiit-workouts#what-is-hiit) 3. [Benefits of HIIT Workouts](https://www.mensjournal.com/health-fitness/best-hiit-workouts#benefits-of-hiit-workouts) ### 1\. Burpee Interval Workout ![Best HIIT Workouts: Caucasian man in grey tank and black shorts performs burpee.](https://www.mensjournal.com/.image/MTk2MTM2Mzc1MDEwMDc1Nzkz/1.-burpee-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions Complete the following circuit 4 times, resting 1 minute after the burpees in each round. ### 1\. Pullups Reps: As many reps as possible in 30 seconds. ### 2\. Jumping Jacks **Reps:** 60 reps ### 3\. Burpees **Reps:** 20 ### 2\. Jump Rope Interval Workout ![Best HIIT Workouts: Man jumping roping on sunny rural path.](https://www.mensjournal.com/.image/MTk2MTM2Mzc1MjgwMDE4NTc3/2.-jump-rope-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Shutterstock ### Directions Complete the following circuit 4 times, resting 1 minute after jumping rope in each round. ### 1\. Mountain Climb **Reps:** 45 ### 2\. Pushups **Reps:** 20-30 ### 3\. Front Plank **Reps:** 1 min ### 4\. Jump Rope **Reps:** 1 min ### 3\. Resistance Band Finisher ![Best HIIT Workouts: Man doing dips in an outdoor setting.](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQzNzM3NDg5/3.-resistance-band-finisher.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/milan2099 ### Directions Complete the following circuit 4 times, resting 1 minute after the curls in each round. ### 1\. Jump Rope **Rest:** 1 min ### 2\. Dips **Reps:** 12-15 ### 3\. High Knees **Reps:** 30 each knee ### 4\. Curls with Resistance Bands **Reps:** 20 ### 4\. Lower-Body Interval Workout ![Black man with black tank and blue shorts performs hill sprints](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NDc0OTc0MzUz/4.-lower-body-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/Tony Garcia ### Directions Complete the following circuit 4 times, resting 1 minute after the calf raises in each round. ### 1\. Sprint **Reps:** 30 sec. ### 2\. Squat Jumps **Reps:** 45 sec. ### 3\. Lunges **Reps:** 20 each leg ### 4\. Calf Raises **Reps:** 50 ### 5\. Abs Interval Workout ![Best HIIT Workouts: Shirtless black man in dark blue sweats doing crunches](https://www.mensjournal.com/.image/MTk2MTM2Mzc1MjgwODA1MDA5/5.-abs-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/Matthew Leete ### Directions Complete the following circuit 4 times, resting 1 minute after the half-burpees in each round. ### 1\. Crunches **Reps:** 50 ### 2\. Bicycle Crunches **Reps:** 1 min. ### 3\. Sit-ups **Reps:** 15 ### 4\. Hanging Knee Raises **Reps:** 15 ### 5\. Oblique Crunches **Reps:** 20 (each side) ### 6\. Half Burpees **Rest:** 20 secs ### 6\. Stair Stepper Machine Interval Workout ![Best HIIT Workouts: Man on VersaClimber](https://www.mensjournal.com/.image/MTk2MTM2Mzc1MDEwNDAzNDcz/6.-stair-stepper-machine-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions This can be performed on any machine that has piston-leg action, like: - The [Cybex Arc](https://www.mensjournal.com/gear/8-cardio-machines-really-work/) - Keiser Runner - Versa-Climber, or any other stair-climbing machine where the foot is constantly fixed to the pedal. ### How to Do It 1. Set the resistance level high enough so that it’s challenging for the entire 30 seconds of work. 2. Gradually increase the “stride length” level of the machine with each bout. 3. This is the advantage of machines like Cybex Arc, where the distance between the feet (the height of the knee on the top leg versus the drop of the foot on the bottom leg) can be adjusted. 30 seconds of work immediately followed by 30 seconds of active rest is considered 1 rep. **Total time:** 20-30 min. ### 7\. Battle Rope Interval Workout ![Best HIIT Workouts: Man in gym using battle ropes](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQyODE5OTg1/7.-battle-rope-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/wundervisuals ### Directions Put the rope around a stable, immovable object like a pole, goal post, concrete pillar, or a heavy weight sled that won’t move, etc. Each end of the rope will come off this immovable object with equal distance so that you can grab the ends of the rope (one with each hand) and have it be tense on both sides. Half of the total reps will be with a double arm motion; half will be with an alternating arm motion. ### 1\. Double-Arm Motion ### How to Do It 1. Grabbing both ends of the rope (one with each hand), whip the rope up and down continuously as fast as possible. 2. Both arms will flex and extend at the same time. 3. The height of the rope on the upswing will depend on how high you can raise your arms comfortably. 4. Brace the trunk and spine region hard when going through this entire motion. 5. The hips will “lead the arms” in these motions from the upswing of the rope to the downswing of the rope, and subsequently from the downswing of the rope to the upswing of the rope. ### 2\. Alternating-Arm Motion ### How to Do It 1. Grab rope initially in the same manner as the double arm motion. 2. The [arms](https://www.mensjournal.com/tag/arms-workouts) will now alternate—as one arm goes up the other arm comes down. 3. The hips will stay fixed on this one; get the motion from the arms. 4. Still have the same “bracing” action of the trunk/spine. **Total Time: 20-40 min.** **Reps:** 10-20 **Rest:** 60 seconds ### 8\. Sled Training Interval Workout ![Best HIIT Workouts: Black man in white t-shirt and green shorts performs low Sled Push](https://www.mensjournal.com/.image/MTk2MTM2OTM1MjM2Mzc5Nzkz/8.-low-sled-push.jpg?io=1&profile=w2560&x=0&y=0) Men's Journal ### Directions There are two protocols: elite athlete and basic level athlete. For the elite athletes, do a 40-yard sled sprint. Then, increase the distance of each successive sprint by 10 yards until you’ve done a single 150-yard sprint (12th sprint). Now, pyramid down, decreasing the length of the sled sprints by 10 yards every sprint until you’ve ran a 40-yard sprint again. For the basic level [athletes](https://www.mensjournal.com/food-drink/9-foods-an-athlete-would-never-eat/), the distance will increase by 10 yards every two sprints and the pyramid back down will start after the eighth sprint until you reach the final sprint (14th). ### How to Do It 1. Attach a weight belt around your waist, and a rope from the belt to the [sled](https://www.mensjournal.com/). 2. Step forward so there is no slack in the rope to begin. 3. Step out with one foot far in front of your center of mass, so the heel will strike the ground first, and the foot will then come in contact with the ground. 4. The torso should remain upright at all times throughout each step; don’t lean forward and let the body weight aid in moving the sled. 5. You want to feel as if your front leg heel dig and hip pull is the only thing moving the sled. **Rest:** 30-60 seconds between sprints ### Professional/Elite athlete level: 23 total sled sprints **Sprint 1:** 40 yards **Sprint 2:** 50 yards **Sprint 3:** 60 yards **Sprint 4:** 70 yards **Sprint 5:** 80 yards **Sprint 6:** 90 yards **Sprint 7:** 100 yards **Sprint 8:** 110 yards **Sprint 9:** 120 yards **Sprint 10:** 130 yards **Sprint 11:** 140 yards **Sprint 12:** 150 yards **Sprints 13-23:** 140 down to 40 yards (decreasing 10 yards every sprint) ### Basic level: 14 total sled sprints **Sprint 1:** 20 yards **Sprint 2:** 20 yards **Sprint 3:** 30 yards **Sprint 4:** 30 yards **Sprint 5:** 40 yards **Sprint 6:** 40 yards **Sprint 7:** 50 yards **Sprint 8:** 50 yards **Sprint 9:** 40 yards **Sprint 10:** 40 yards **Sprint 11:** 30 yards **Sprint 12:** 30 yards **Sprint 13:** 20 yards **Sprint 14:** 20 yards ### 9\. Resistance Training Interval Workout ![Best HIIT Workouts: Man doing sprints on walkway with cityscape background.](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQyMDk5MDg5/9.-resistance-training-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/ Chris Tobin ### Why It’s on the List This will consist of [strength](https://www.mensjournal.com/health-fitness/5-things-i-learned-from-strongman-training/) and power exercises combined with other forms of conditioning work. Rest 20 seconds after each exercise. Run through the circuit 5-10 times. Time yourself to see if you can increase work capacity next session. ### 1\. Dumbbell Squat and Punch ### How to Do It 1. Holding two [light dumbbells](https://www.mensjournal.com/gear/best-adjustable-dumbbells/) (10 pounds), bring arms up so elbows are bent, palms are facing down and forearms are parallel to the ground. 2. Maintaining the arm position squat as low as possible, pause, stand and slowly punch the arms out until the elbows are straight. 3. Then come back to start position (arms remain parallel to the ground during the entire punching action). **Reps:** 20 **Rest:** 20 ### 2\. Sprint and Change Direction to Sprint (10 total reps) ### How to Do It 1. Sprint full speed 5 yards, immediately change direction and sprint back 5 yards 2. Sprint 10 yards out, 10 yards back 3. Sprint 15 yards out, 15 yards back 4. Sprint 10 yards out, 10 yards back 5. Sprint 5 yards out, 5 yards back **Reps:** 10 **Rest:** 20 ### 3\. Rotational Lunge With Resistance Band ### How to Do It 1. Fix a light band to a high pole, pillar, or some immovable structure. 2. Standing with feet shoulder-width apart, grab a band with both hands and interlock fingers. 3. Move away from the fixture point of the band so the band is tense. 4. Face to the side of where the band attaches and extend your arms straight out, parallel to the ground so the band will be perpendicular to the arms. 5. Keeping arms straight, rotate to the left and drop down into a lunge; pause, come back to start position. **Reps:** 10-20 each side **Rest:** 20 ### 4\. Single-Leg Dumbbell Stabilization and Punch ### How to Do It 1. Hold a light [dumbbell](https://www.mensjournal.com/health-fitness/best-dumbbell-exercises) in each hand in front of the body using a neutral grip with elbows bent. 2. Keeping the right knee bent, raise the right leg up high behind you, while keeping left leg straight. 3. Extend the right leg behind the body and moving torso forward. 4. While in this position, punch arms straight out, keeping arms parallel to the ground (many people call this [yoga](https://www.mensjournal.com/) airplane pose). 5. Return back to start position. That’s one rep. **Reps:** 10-20 each side **Rest:** 20 ### 10\. Sprint Interval Workout ![Best HIIT Workouts: Man doing sprints with sunset in the background.](https://www.mensjournal.com/.image/MTk2MTM2Mzc1MDEyMTA3NDA5/10.-sprint-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) Getty Images/Patrik Giardino ### High level (professional athlete level) ### How to Do It 1. Sprint 89 yards in 10 seconds 2. Rest: 30-50 sec. 3. Repeat 10-20 times ### Average level ### How to Do It 1. Sprint 73 yards in 10 seconds 2. Rest: 30-50 sec. 3. Repeat 10-20 times ### 11\. Full-Body Circuit Blast ![Cacuasin man with black tank top and black shorts performs Renegade Row](https://www.mensjournal.com/.image/MTk2MTM2Mzc1Mjc5NDI4NzUz/11.-full-body-circuit-blast.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. Run a half-mile run followed by a 1-minute plank to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s one round; do four rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round. ### Circuit 1 ### 1\. Dumbbell Squat + Overhead Press ### 2\. Dumbbell Renegade Row ### 3\. Dumbbell Russian Twist ### 4\. Burpees (no jump at the top) ### Circuit 2 ### 1\. Dumbbell Sumo Squat to Front Squat ### How to Do It 1. Hold dumbbells down for sumo 2. Then swing them up into front loading position for front squat ### 2\. Kneeling Dumbbell Alternating Hammer Curls ### 3\. Suitcase Crunch (extend legs and arms fully, then crunch back in) ### 4\. Speed Skaters ### 12\. Dumbbell Interval Workout ![Best HIIT Workouts: Cacuasian man in grey tank and black shorts performs Reverse Lunge.](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQ0MzkyODQ5/12.-dumbbell-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions Do a half-mile run followed by a 1-minute plank to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s one round; do 4 rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round. ### Circuit 1 1. Dumbbell Romanian Deadlift 2. Dumbbell Floor Press (arms at 45 degrees, hips elevated in a bridge) 3. Jack Knife Crunch 4. Full Burpee ### Circuit 2 1. Dumbbell Reverse Lunges 2. Dumbbell Tricep Floor Press (keep arms close to sides) 3. Cross-body Mountain Climbers 4. Jumping Jacks + High Knees Combo ### How to Do It 1. 3 jumping jacks 2. Followed by 10 high knees **Reps:** 1 ### 13\. Lower-Body Interval Workout ![Man in white and blue tank and black shorts performs Dumbbell Snatch.](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQyNjIzMzc3/13.-lower-body-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions Do a 1-mile run followed by 1 minute of dead bug exercises to warm up. This workout can be done using an interval timer or scaled in reps. For time, do 50 seconds of work followed by 20 seconds of rest. If you prefer reps, aim for 8-12 reps for each move. That’s 1 round; do 4 rounds of each circuit, taking 25 to 50 seconds rest at the completion of each round. ### Circuit 1 1. Dumbbell Clean + Squat 2. Dumbbell Alternating Snatch 3. Scissor Kicks with Toe Touches 4. Alternating Plyometric Lunges ### Circuit 2 1. Dumbbell Romanian Deadlift + Row 2. Alternating Dumbbell Front + Lateral Shoulder Raises 3. Pushup + Alternating Dumbbell Pull-Through ### How to Do It 1. At the top of the pushup, pull the dumbbell across your body from left to right with your right hand. 2. Then alternate sides. ### 4\. Squat Jump + Mountain Climbers ### How to Do It 1. 2 squat jumps. 2. 4 mountain climbers is 1 rep ### 14\. Plyo, Strength, and Core Interval Workout ![Best HIIT Workouts: SHirtless man in black shorts performs band pull aparts.](https://www.mensjournal.com/.image/MjEyMTU5MDU2MjU1NjU3NTA3/band-pull-apart.png?io=1&profile=w2560&x=0&y=0) Beth Bischoff ### Directions Do 20 squat jumps and 50 bicycle crunches to warm up. Repeat the first circuit two times, then rest for two minutes. Repeat the second circuit three times, then rest for two minutes. Finish with one round of the final circuit. ### Plyometrics ### 1\. Kettlebell Swings **Reps:** 10-12 ### 2\. Jump Lunge + Squat Jump Combo **Reps:** 10 ### 3\. Plank Shoulder Tap + Pushup + Cross Knee-Drive Combo **Reps:** 10 ### 4\. Lateral Jump + Burpee Combo Lateral jumps from left to right, followed by 1 full burpee. **Reps:** 10 reps ### Strength ### 1\. Decline Pushup With feet on chair, stool, etc. **Reps:** 10 ### 2\. Resistance Band Pull-Apart **Reps:** 20 ### 3\. Dumbbell Kneeling Military Press **Reps:** 10-15 each arm ### 4\. Dumbbell Single-Arm Row **Reps:** 10-12 each arm ### Core ### 1\. Dumbbell Weighted Situps **Reps:** 25 ### 2\. Leg Lifts **Reps:** 40 ### 3\. Controlled Cross-Body Mountain Climbers **Reps:**50 each leg ### 15\. Bodyweight Interval Workout ![Best HIIT Workouts: Caucasian man with grey tank and black pants performs side plank.](https://www.mensjournal.com/.image/MTk2MTM2Mzc0NzQxOTAyNDgx/15.-bodyweight-interval-workout.jpg?io=1&profile=w2560&x=0&y=0) James Michelfelder ### Directions Do a 1-mile run to warm up. Then do the eight moves below, followed by 1 minute rest. That’s 1 round. Complete 5 rounds total. ### 1\. Burpees **Reps:** 10 ### 2\. Plank **Reps:** 1 minute ### 3\. Squats **Reps:** 25 ### 4\. Plank with Hip Taps ### How to Do It 1. Alternate lifting each arm to tap the same-side hip. **Reps:** 45 seconds ### 5\. Navy Seal Burpee ### How to Do It 1. Do 3 pushups when you hit the ground **Reps:** 8 ### 6\. Side Plank **Reps:** 30 seconds each side ### 7\. Squat + Reverse Lunge **Reps:** 10 ### 8\. Forearm Plank + High Plank **Reps:** 30 seconds each side ## What Is HIIT? High-intensity interval training, aka HIIT, is a type of exercise that alternates short bursts of intense activity with short recovery periods. According to the American College of Sports Medicine, the intense work periods can range anywhere from 5 seconds to 8 minutes long and are performed at 80 to 95 percent of your estimated maximal heart rate. ## Benefits of HIIT Workouts Swapping out your normal [strength](https://www.mensjournal.com/entertainment/best-quotes-about-strength) training or running routine for a HIIT workout every once in a while might have more benefits than you think. Whether you’re trying to lose weight, shorten your workouts, or better your health, HIIT workouts can help. Here’s why adding HIIT to your fitness regimen can better your overall health: ### Burns Calories Fast If you’re on a weight-loss journey, but feel like you’re always scrambling to fit in your fitness, HIIT is a great option. [Research](https://pubmed.ncbi.nlm.nih.gov/25162652/) shows that just 30 minutes of HIIT burned 15 to 30 percent more calories than other forms of exercise including running, biking, and weight training. ### May Reduce Heart Rate and Blood Pressure Beyond just helping you lose weight, HIIT can also reduce the heart rate and blood pressure of individuals who are overweight or obese. One [study](https://pubmed.ncbi.nlm.nih.gov/31937915/) indicated that HIIT can reduce blood pressure more than frequently recommended moderate-intensity exercise. ### Time Efficient Aside from the fact that HIIT can better your health, it also takes up less of your precious time. Whether you have kids to look after or a demanding job, the short nature of these highly effective workouts makes them easy to fit into just about any guy’s schedule.
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/Article/Listicle
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ML Intent Types
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Content Metadata
Languageen
AuthorMark Barroso
Publish Time2023-01-08 20:36:38 (3 years ago)
Original Publish Time2023-01-08 20:36:38 (3 years ago)
RepublishedNo
Word Count (Total)3,417
Word Count (Content)2,607
Links
External Links17
Internal Links107
Technical SEO
Meta NofollowNo
Meta NoarchiveNo
JS RenderedNo
Redirect Targetnull
Performance
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TTFB (ms)148
Download Size (bytes)222,741
Shard76 (laksa)
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Unparsed URLcom,mensjournal!www,/health-fitness/best-hiit-workouts s443