HIIT Workouts are a great way to push your body to its limits and to keep up with a healthy lifestyle when the time is an issue. The workout involves intense bursts of exercise followed by low-intensity periods or complete rest periods. Most workouts can be finished in 30 minutes or less.

Here a few HIIT Workouts that I’ve implemented into my programs:

Fat Burning Workout #1

Round 1= 10 reps, Round 2= 9 reps Round 3= 8 reps and so on down to Round 10= 1 rep.

• Dumbell Lunges- 10,9,8,7,6,5,4,3,2,1
• Dumbell Renegade Rows- 10,9,8,7,6,5,4,3,2,1
• Push-ups- 10,9,8,7,6,5,4,3,2,1
• Burpees- 10,9,8,7,6,5,4,3,2,1

Fat Burning Workout #2 

Perform the following intervals on a bike, row machine, treadmill, elliptical or stair master.

• 5 min low to moderate intensity warm-up
• Then 30 sec high-intensity burst followed by 2 min steady moderate intensity
• Repeat the 30 sec high/2 min moderate 6x
• Finish with 5 min low intensity cool down

Fat Burning Workout #3

Run through each of the following exercises back to back with no rest until all 6 are completed for 30 seconds apiece. Rest for 2 min then repeat 4 times total.

• Kettlebell/Dumbbell Swings  – 30 sec
• Left Leg Step ups – 30 sec
• Right Leg Step ups – 30 sec
• Medicine Ball Slams – 30 sec
• Cross-body Mountain Climbers – 30 sec
• Reverse Crunches – 30 sec

Fat Burning Workout #4

Pick a weight in which you could perform all the exercises without an issue or ruining form too much. Ideally, a weight in which you could do a 10 rep max with. The idea is to perform each lift 6 times each one after another (e.g. 6 Barbell Deadlifts into 6 Barbell Cleans into 6 Barbell Push Press and so on). Repeat this circuit 4 total times resting for 2-3 min after each time through.

• Barbell Deadlifts – 6 reps (4 x total)
• Barbell Cleans – 6 reps (4 x total)
• Barbell Push Press – 6 reps (4 x total)
• Barbell Front Squat -6 reps (4 x total)
• Barbell Row – 6 reps (4 x total)