One of the best things about high-intensity interval training (HIIT) workouts is that they can be done virtually anywhere — which means you no longer have an excuse to miss a workout.
HIIT is a great way to take your fitness routine with you wherever you go. Most of the motions don’t require equipment and can be easily performed outside the usual gym setting. Take a walk in the park for a great place to HIIT it, or perform the motions in smaller spaces like a hotel room when you’re travelling.
Ready? Let’s get into it!
1. The 9 Minute 2:1 Fat-Blast
This nine-minute HIIT workout blasts fat with a 2:1 work-rest ratio that’s great for beginners or a quick-and-easy fitness fix. Work on these sets anywhere there is enough room to perform sprints.
- Start with Sprints
- Then move to Squats
- Next perform Jumping Jacks
- Finish last with Push-Ups
Perform each set three times for a total of 9 minutes, Work for 20 seconds then rest for 10 seconds with each set to boost your body’s metabolism and fat-blasting performance for calorie-burning results for up to 12 hours after you are finished.
2. 10 Minute HIIT Variety
Ready for some more variety? Then try this HIIT exercise for a 10-minute sequence that won’t leave you bored. This exercise uses a 4:1 work-rest ratio for 45 seconds of performance and 15 seconds of rest. Try these 10 sets for one minute of exercise each.
- Start with Mountain Climbers
- Move into Push-ups
- Dip into Squats
- Bend with Crunches
- Jump to Burpees
- Hold tight with Planks
- Skip to Jump Squats
- Then to Tricep Dips
- Pull with Knee Highs
- End with Lunges
3. The 15-Minute Fit-Body HIIT
Ready for a challenge? Jump into this 15-minute HIIT workout with eight separate sets to spice things up a bit. This exercise focuses on building core strength and toning to keep you focused on your fitness goals wherever you go. Perform each set two minutes with rest for one minute in between sets for a 2:1 ratio.
- Sprints to get started
- Jump Lunges (instead of stepping into a lunge, jump into it)
- Grasshopper (much like the mountain climber, you start from the floor on all fours in a plank position and bring one knee up at a time. Unlike the mountain climber, you will work to bring the knee high and turn the foot and knee out in the opposite direction),
- Burpee with Leg Lift (alternate lifting left and right legs at the bottom of the burpee squat),
- Plank Rotation (using your hand as a guide, extend your arm out horizontal to your chest, and rotate slow and steady to tap the floor with your hand or extend through to the other side)
Each set takes two minutes of work and one minute of rest before moving to the next set. This workout uses quick and steady movements to build strength and fitness performance.
4. 24-Minute Bodyweight HIIT
For a simple, but tough HIIT workout, try this 5:1 bodyweight series for just under a half hour of training.
- Start with Burpees
- Move to Squats
- Jump into Skater’s Lunges (skipping from side to side by alternating legs)
- Diver’s Pushups (Start in a Downward Dog position with arms and legs forming a 90 degree angle, and arch chest forward through the arms and come to the top with chest and head facing forward and tall)
Perform each set for a total of five minutes and rest for one minute in between for a total of 25 minutes of exercise.
5. Thrice To Finish In 36 Minutes
This half hour set can be done anywhere. Perform each of these HIIIT sets three times for three minutes, then rest in between sets for one minute.
- Knee Highs
- Seal Jacks (jumping jacks with horizontal, rather than vertical arms like seal slapping arms together)
- Cross Jack (seal jacks with crossed legs alternating sides, instead of legs together)
- Reverse Lunge
- Squat Lift (Right)
- Squat Lift (Left)
- Mummy Kicks/Toe Touches (alternate stepping the left and right heels forward, while holding arms out like a mummy and alternate crossing the hands in front each time you kick)
- Bicycle Crunches
For a bit of added challenge, drop your resting time to 30 seconds in between each set.
Want to shape the glutes next HIIT workout? Try this 18 Minute Booty Workout to lift the buns.