4 simple high intensity workouts

Updated: May 30




High Intensity Interval Training often referred to as HIIT is all the buzz, but what is it anyway?


It's a format of fitness exercise alternating rounds of explosive movements with rounds of brief active recovery in the simplest terms. The method involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts.

HIIT has claimed a spot in the top 10 fitness trends since 2014 as surveyed by the American College of Sports Medicine. [1] In about 30 minutes, it is considered a complete workout that combines both aerobic and strength (resistance) training. In order to achieve similar benefits to a longer workout, the intensity is vigorous. Other terms that are used interchangeably with HIIT are Tabata and circuit training.


Six Simple HIIT Workouts:

  1. Tabata Training

  2. Circuit Weight Training

  3. Kettle Bell Circuit Training

  4. Treadmill HIIT Training


"Examples of Beginner HIIT training that can be done at home".

A 5-minute warm-up of walking or marching in place should be performed before the workout, and a 5-10-minute cool-down of slower movements allowing the heart rate to gradually decrease, along with stretches, should be included to end the workout.

  • 30 seconds of side lunges, alternating right to left

  • 15 seconds of slow marches in place


  • 30 seconds of squats (variation for higher intensity: jump squats)

  • 15 seconds of slow marches in place


  • 30 seconds of push-ups on the floor (modification: at a 45-degree angle on a sturdy chair, or against the wall)

  • 15 seconds of slow marches in place


  • 30 seconds of jumping jacks (modification: alternate right and left tapping toes to the sides while bringing arms overhead as you would a jumping jack)

  • 15 seconds of slow marches in place


  • 30 seconds of triceps dips using a sturdy chair or bed

  • 15 seconds of slow marches in place


  • 30 seconds of alternating high knees (variation for higher intensity: jogging high knees)

  • 15 seconds of slow marches in place


  • 30 seconds of sit-ups (modification: sit-ups on a stability ball, or abdominal crunches on the floor)

REST FOR 60 SECONDS AND REPEAT THE SESSION 2 MORE TIMES


Do What You Can


HIIT is an effective exercise option to increase endurance and strength in those who have limited time to exercise. Remember my blog on exercises in 15 minutes or less. Because of the higher intensity format, it is advised to consult with a physician if you have any medical conditions before starting a HIIT program. All participants new to HIIT should choose a program that is facilitated by an exercise professional.


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