What Are The Best High-Intensity Interval Training (HIIT) Routines?

Are you tired of spending long hours at the gym without seeing the desired results? If so, it’s time to switch up your workout routine and give High-Intensity Interval Training (HIIT) a try! This article explores the best HIIT routines that are guaranteed to help you burn calories, increase strength, and shed excess fat. Whether you’re a beginner or a seasoned fitness enthusiast, these workouts are designed to maximize your time and effort, giving you a highly effective workout in just a fraction of the time. Get ready to push yourself to the limit and achieve your fitness goals with these incredible HIIT routines!

Best High-Intensity Interval Training (HIIT) Routines

If you’re ready to take your fitness to the next level and maximize your calorie burn, High-Intensity Interval Training (HIIT) is the way to go. HIIT is a form of exercise characterized by short bursts of intense activity followed by brief periods of rest or recovery. This method of training not only saves you time but also delivers incredible results. In this article, we will explore some of the best HIIT routines that you can incorporate into your fitness regimen to achieve your goals.


Tabata is one of the most popular and effective HIIT routines out there. Named after Dr. Izumi Tabata, this protocol involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated for a total of 8 rounds. You can choose any exercise, be it cardiovascular or strength-based, and perform it within this timeframe. Some great options for Tabata exercises include sprinting, burpees, push-ups, and squat jumps. The key is to give it your all during those 20 seconds and then recover during the 10-second rest period.

Tabata with Strength Training

If you want to build strength while torching calories, combining Tabata with strength training exercises is the way to go. This routine will help you build lean muscle mass, boost your metabolism, and improve your overall athletic performance. Choose compound exercises that target multiple muscle groups, such as squats, deadlifts, lunges, and overhead presses. Perform each exercise at maximum effort for 20 seconds, followed by a 10-second rest, and then move on to the next exercise. Repeat this circuit for a total of 8 rounds.

Tabata with Jump Rope

Jumping rope is not only a nostalgic childhood activity but also an incredible form of cardiovascular exercise. By incorporating the Tabata protocol with jump rope, you can elevate your heart rate, improve your coordination, and burn a significant amount of calories in a short amount of time. To perform Tabata with jump rope, alternate between 20 seconds of intense skipping and 10 seconds of rest, repeating for 8 rounds. Experiment with different jumping styles, such as single-leg hops or double unders, to challenge yourself further.

Tabata with Bodyweight Exercises

If you prefer to work out at home or on the go without any equipment, Tabata with bodyweight exercises is a perfect option. There are countless bodyweight movements that can be incorporated into this routine, targeting all major muscle groups. From push-ups and squats to planks and mountain climbers, the possibilities are endless. The key is to choose exercises that challenge you and allow you to maintain proper form throughout each 20-second interval. Remember to focus on quality rather than quantity.

Tabata with Kettlebells

Kettlebells are a versatile and functional piece of equipment that can add an extra challenge to your Tabata routine. Their unique shape and grip require you to engage multiple muscle groups and improve your stability. Choose exercises such as kettlebell swings, goblet squats, overhead presses, and renegade rows to incorporate into your Tabata workout. Perform each exercise for 20 seconds at maximum effort, followed by a 10-second rest, and continue for 8 rounds. Be sure to use a kettlebell weight that challenges you but allows you to maintain proper form.

Tabata with Rowing Machine

If you have access to a rowing machine, incorporating it into your Tabata routine can provide a full-body workout that is both intense and low-impact. Rowing is not only excellent for cardiovascular endurance but also engages major muscle groups like your legs, back, and core. To perform Tabata with a rowing machine, row at maximum effort for 20 seconds and then rest for 10 seconds. Repeat this cycle for a total of 8 rounds. Focus on proper technique and maintain a strong posture throughout each interval.

High-Intensity Circuit Training (HICT)

High-Intensity Circuit Training (HICT) is another fantastic way to challenge your body and reap the benefits of HIIT. HICT involves performing a series of exercises in quick succession, targeting different muscle groups and keeping your heart rate elevated throughout the entire circuit. Choose a combination of cardiovascular exercises like jumping jacks, mountain climbers, and burpees, along with strength-based exercises like squats, lunges, and push-ups. Complete each exercise for 30 seconds, with minimal rest in between, and aim to complete 3 to 4 rounds.

HICT with Plyometric Exercises

To amp up the intensity of your HICT routine, incorporating plyometric exercises is a surefire way to get your heart pumping and your muscles firing. Plyometric exercises are explosive movements that involve jumping or quick, forceful contractions of your muscles. Exercises like jump squats, box jumps, and explosive push-ups are excellent choices to include in your HICT routine. Perform each exercise for 30 seconds, with minimal rest in between, and repeat for several rounds. Be sure to listen to your body and modify the exercises as needed to avoid injury.

HICT with Resistance Training

Adding resistance training to your HICT routine can help you build lean muscle mass and improve your overall strength. Resistance training can be done using various tools such as dumbbells, resistance bands, or even your body weight. Choose exercises that target different muscle groups, such as bicep curls, tricep dips, shoulder presses, and lateral lunges. Perform each exercise for 30 seconds, with minimal rest in between, and aim to complete multiple rounds. Adjust the resistance level according to your fitness level and gradually increase as you progress.

HICT with Cardiovascular Exercises

If your primary goal is to improve cardiovascular endurance and burn calories, HICT combined with cardiovascular exercises is an excellent option. This combination will elevate your heart rate, increase your cardiovascular fitness, and improve your overall stamina. Incorporate exercises such as running in place, high knees, jumping jacks, and mountain climbers into your routine. Perform each exercise for 30 seconds, with minimal rest in between, and aim to complete multiple rounds. Push yourself to maintain a challenging pace throughout each interval.

In conclusion, HIIT routines provide a highly efficient and effective way to elevate your fitness level and achieve your goals. Whether you choose the Tabata protocol or prefer the variety of High-Intensity Circuit Training, incorporating these routines into your workout regimen will undoubtedly take your fitness to new heights. Remember to listen to your body, adjust the intensity and level of difficulty as needed, and always prioritize proper form. Stay consistent, stay motivated, and enjoy the incredible benefits that HIIT has to offer. Happy training!