At this point you are probably saying, “HIIT sounds great but I could still use a workout or two to get started”. Understanding the structure of a training technique and developing a workout of your own are two completely different things. It is always helpful to have a few starter workouts that will get your training off to a good start and serve as a template for new workouts once it’s time to change things up.
Below you will find one workout for each form of high intensity interval training. Before trying the following workouts, keep in mind that knowledge and body awareness is extremely important. You must pay close attention to your form and technique while performing each exercise. If you are not sure how to perform an exercise the correct way, all you have to do is take a minute to look it up and try it out. Knowledge is everything. Knowledge also includes being aware of your physical limitations. This training technique leaves a lot of room for progress so don’t hesitate to stop mid-way if your body tells you to. As your stamina, endurance and strength improves, you will be able to do more. Lastly, if you have any preexisting medical conditions, check with your doctor prior to starting any exercise program.
Warm up: Select three of the following and perform 8 reps per exercise. Repeat twice.
- Body weight squat
- Split squat
- Glute bridge
- Reverse lunge
Strength training: 15-20 minutes total of the following at maximum intensity. Perform at least two sets of each.
- Barbell row
Rest for 1 minute
- Push up
- Barbell/dumbbell squat
* For the above, use a weight that allows no more than 8 reps.
Warm up: Cardio of choice for 5 minutes.
Interval training: 5 to 6 one minute intervals done at a cardio pace with alternating one-minute recovery interval done at a very easy pace.
Exercise options for these intervals include:
- Mountain climbers
- Prisoner squats
- Kettlebell swings
- Jumping jacks
- Jackknife sit-ups
Cool down (approximately 5 minutes)
* Repeat the following 2 times for a total of 8 circuits.
Warm up: jog, brisk walk, run, jumping jacks, etc.
Burpees – 20 seconds at maximum intensity and 10 seconds of rest
Jump Squats – 20 seconds at maximum intensity with 10 seconds of rest
Dumbbell Bicep Curls – 20 seconds at maximum intensity with 10 seconds of rest
Bicycle Crunches – 20 seconds at maximum intensity with 10 seconds of rest
Cool down: jog, brisk walk, run, jumping jacks, etc.
* One set is 90 seconds of work and 30 seconds of rest.
- 2 sets mountain climbers (4 minutes)
- 2 sets jump squats (4 minutes)
- 4 sets sprinting (8 minutes)
- 5 sets cycling (10 minutes)
- 3 sets high knees (6 minutes)
- 2 sets tap ups (4 minutes)
The workouts provided are excellent introductions to each form of high intensity interval training. The best part is, they make it easy to change up your routine. With any type of training it is important to switch things up every few weeks or so.