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4 HIIT workouts to try

Build muscle and burn fat

High-intensity interval training (HIIT) is popular in the fitness community due to its ability to deliver big results in a small amount of time. So, if you're ready for it, give these 4 HIIT workouts a try.

HIIT Workout #1

Full Body HIIT

Time needed: 5–15 minutes

Beginniner: 1 round

Intermediate: 2 rounds

Advanced: 3 rounds

Do each exercise at high intensity for 20 seconds, followed by a 10-second rest. Repeat the entire circuit up to 3 times.

  1. Jumping jacks
  2. Side plank
  3. Tricep dips
  4. Plank
  5. High knees/running in place
  6. Squats
  7. Wall sit
  8. Sit ups
  9. Lunges
  10. Push ups

HIIT Workout #2

Cardio HIIT

Time needed: 10–30 minutes

Beginner: 5 rounds

Intermediate: 10 rounds

Advanced: 15 rounds

Do each exercise at high intensity for 20 seconds followed by a one-minute rest. Repeat entire circuit 5–15 times.

  1. High knees/running in place
  2. Squats
  3. Burpees

HIIT Workout #3

Fun, walk, bike or elliptical HIIT

Time needed: 22 minutes

Time
Interval
Exertion level (0–10)
5 min.
warm-up3–4
1 min.
speed
7–9
2 min.
recovery
5–6
1 min. speed7–9
2 min.recovery 5–6
1 min. speed7–9
2 min. recovery5–6
1 min. speed7–9
2 min. recovery5–6 
5 min. cool-down3–4 

HIIT Workout #4

Plank/abdominal HIIT

Time needed: 1½–8½ minutes

Beginner: 1 round

Intermediate: 2 rounds

Advanced: 3 rounds

Do each plank for the number of seconds stated below, and move from one plank to the next with no rest in between. Take a 1–2 minute rest between rounds.

  1. Elbow plank — 30 seconds
  2. Plank — 20 seconds
  3. Raised leg plank — 20 seconds (10 seconds each leg)
  4. Standard plank — 10 seconds
  5. Elbow plank — 10 seconds

For more workouts, and instructions about how to do these moves, visit AceFitness.org External Site.

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