Ultimate HIIT workout – exercises to build muscle and burn fat

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Not every new fitness trend lives up to the hype, but the high-intensity HIIT training is exactly what its name promises: a big hit. This form of cardio conditioning training interspersed with intervals of exercises such as sprinting or fast body work. The workout includes periods of either low intensity rest, such as walking slowly or complete rest. It’s a huge departure from continuous stable cardio exercise that most people do for 30-60 minutes of moderate intensity.

During an intense interval training routine, your heart rate will skyrocket for a short time. If you’ve done and done everything correctly, your workouts will be more effective. Plus, you’ll improve your cardiovascular fitness and results in no time. You don’t have to be a top athlete to benefit from HIIT training. In this guide, we’re going to share the incredible power behind these types of exercises and then give you a routine that any beginner can do almost anywhere as a conditioned HIIT workout.

HIIT workout – no gym or equipment? no problem!

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Whether you’re on vacation, away for work, or simply at home for any other reason, adjusting your usual workouts outside of your gym can be difficult. Taking a local fitness class may be an option, but it’s not always feasible. Sometimes all you need is a quick, device-free routine that gets the job done, no matter where in the world you are. Bonus points for HIIT training, which works your whole body and covers both strength and cardio.

To help you find your new HIIT training, we have put together a plan with exercises that can not only save you time, but are also very effective and quite stressful. The point is to get the workout done in a short amount of time so you can manage other daytime activities as well. The best option in this scenario is a HIIT workout.

A short HIIT workout like the one below can help with overall increased athletic endurance and, over time, contribute to muscle gain and fat loss. This is an intense workout in which you alternate between intervals of active rest and rest. The HIIT training consists of a superset of different exercises that you have to do one after the other with little or no break. First, start with yoga push-ups. These are an exercise for the upper body. This is followed by full body plyometric exercises. The second superset is a lower body exercise, followed again by plyometric exercise.

Challenge your strength with HIIT training!

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Combining strength and plyometric training involves explosive movements like jumping, which is an effective way to improve your short HIIT workout. It uses a technique that endurance athletes use to increase speed, reaction time and explosive power.

Finally, there is a sequence of exercises that you use to work your abs in short intervals. In doing so, you make whole-body movements that lead to more stability and balance. This workout is very dynamic and the movements are done at different levels to look challenging and functional. If you want to get the most out of HIIT training, you should do each exercise as intensely as possible while staying in shape. Try to avoid pauses unless your training calls for them at the end of each superset.

This is how the HIIT training is built

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Warm up:

  • High squat – 20 seconds
  • Crawl out – 20 seconds
  • Squat with high kick – 20 seconds
  • Squat – 20 seconds
  • Rest – 30 seconds

Superset 1:

  • Yoga push-ups – 45 seconds
  • Side squat push-up jumps – 45 seconds
  • Rest – 30 seconds
  • Repeat again

Superset 2:

  • Lunges – 45 seconds
  • Lunge with jumps – 45 seconds
  • Rest – 30 seconds
  • Repeat

Core burnout:

  • One-legged circular movements – 20 seconds on each side
  • Rotation push-ups – 30 seconds
  • Sumo squat with side crunches – 30 seconds
  • Forearm Rest – 30 seconds

High squat

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Stand with your feet apart. Keeping your chest up and abs tense as you move your knees toward your chest, one at a time. Swing your arms and focus on keeping your fingertips in rhythm with your knees from hip to eye level.

Crawl up

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Stand with your legs shoulder width apart. Lower yourself into a sumo squat. Crawl out on your hands until your body is stretched out in the forearm-plank position. Then do a push-up. Crawl back with your hands and sit back in the sumo squat with your arms straight. Repeat for 20 seconds.

Squat with a high kick

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Stand with your feet a little further apart with your toes pointing forward. Put your hips back into a squat. When you get back up, kick up one leg, keeping it straight, and bring your opposite hand outward to touch your toes. Switch sides for 20 seconds.


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Start with your feet shoulder width apart. Push your hips back and lower yourself into a sumo squat. Get your arm to touch the floor just below your torso. Then stand up straight and jump your feet in so they land right under your hips. Then immediately jump back to the starting position and start doing the squat again. Continue for 20 seconds.

Yoga pushups

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Start with forearm support. Shift your weight back and bring your butt toward you so that your body is in a triangle shape. Your heels should be touching or floating off the floor. Feel free to bend your knees if this gets too intense. Make sure your neck is in line with your spine so that your eyes are on your feet. Bring your torso through your hands, pull your chest an inch off the floor, and lift it up like a cobra before sliding your hips back into the downward dog position.

Push-up jumps with side squats

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First, do a jump without a push-up. Begin in a deep squat with your legs again extended to shoulder width. Reach forward to place your hands on the floor next to your rib cage. Kick your legs directly behind you so that you land in a forearm plank. Jump back to start over. When you get up from the crouch, jump to the right and straighten your legs while in the air. When you land, drop back into a crouch. Another squat, jump to the left and end in the starting position. Continue this combination for 45 seconds.

HIIT workout – lunges

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Stand up straight with your feet slightly apart. Keep your back straight and your chest lifted. Make sure you can easily pull your shoulder blades up and down. Take a big step forward with your left leg and lower your hips towards the floor. Bend both knees so that they form almost a 90-degree angle. Your front knee should be just above your ankle, and your back knee should point towards the floor. Continuing with your front heel, press your right foot to the floor to bring it forward. In one smooth motion, take another lunge with your right leg. The duration should be 45 seconds.

Lunges with jumps

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Next in the HIIT workout plan, you can do lunges with jumps. First, lie on the floor behind your head with your arms outstretched. Then swing your arms forward and use your weight to roll your body into the standing position. Try to land with your feet outside your hips. When you get up, jump off the floor and land with your legs apart. Jump and switch sides by lungeing your other leg in front. Jump back to center, land a slight distance, and lower your hips back and down into a squat. Slowly bring your bum to the floor and roll back to start again. Practice for another 45 seconds.

One-legged circular movements

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Lie down with both legs forward and keep your heels higher than your hips. Lift your shoulder blades off the floor and engage your abs. Rotate your torso to bring your right elbow to your left knee and keep your right leg straight. Bring your chest and leg back to start from the beginning. Continue on the same side for 20 seconds and repeat on the other side.

Rotation push-ups

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First, do a regular push-up. Then, shift all of your weight onto one arm and turn your body over on the opposite side to get into a forearm-plank position. Reach directly into the air with your free arm. Keep your body in a straight line, with your arms in line with your shoulders and your legs straight. Alternate sides for 30 seconds.

Sumo squat with side crunches

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First, place your feet shoulder width apart. The toes should point forward. Keep your back straight as you push your hips back and bend your knees to lower yourself into a squat. Stop when your butt is in line with your knees. Reach the floor with one arm and turn your torso on the opposite side. Remember to initiate the rotation from your hip and avoid lifting your shoulders or tilting your upper body forward. Repeat this movement alternately for 30 seconds.

HIIT training – forearm support

First, position yourself in a quadruped position with your toes shoulder-width apart. Your wrists and elbows should be stacked right under your shoulders. Keep your weight steady so your body is straight from head to toe. Squeeze your thighs and bum. Keep your neck and spine in a comfortable, neutral position. Try to keep your chin about six inches in front of your body. Hold this position for 30 seconds.

More variety and less boredom

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HIIT training also helps you maintain your health by getting you done with cardio faster. We can’t think of anything more monotonous than being stuck on a treadmill for a good 30-60 minutes. With HIIT training, the intensity of the exertion may be exhausting, but it is short and challenges your strength. This makes the exercises more exciting and completes them faster, while increasing your heart rate at the same time. You will also improve your cardiovascular fitness. Another benefit of HIIT training is that you can do it almost anywhere without any equipment. Although you can do this workout on fitness equipment, you can do the exercises using body weight alone. Consider doing less slow and long workouts and more of a hit workout. The benefits are maximum fat loss by increasing your metabolism and building muscle in no time.