High Intensity Interval Training (HIIT) is gaining popularity as the most effective way to lose weight, build strength, and stamina. HIIT workouts are structured by high-intensity, maximum effort “work” sets alternated with low-intensity, low-effort “rest” sets. There is a lot of room for creativity when structuring a HIIT workout, but here are three popular, basic HIIT workout formats that you can follow for your next HIIT workout.
Three Basic Forms of HIIT Workouts:
1) Turbulence Training:
8 reps of weight training alternated with 1-2 minute high intensity cardio, for 45 minutes maximum.
Example Turbulence Training workouts:
- Sets of 8 back squats x 2 minutes jump rope
- Sets of 8 deadlifts x 1 minute burpees
- Sets of 8 bench presses x 1:30 minutes sprints
2) Tabata Method:
Each “set” is 30 seconds long, and consists of 20 seconds work alternated with 10 seconds rest. Repeat sets eight times for a total of four minutes. For Tabata “rest” sets you stop moving completely, unlike the rest sets in other HIIT workouts, which are low-intensity but you continue moving.
Example Tabata workouts:
- 8 sets of jump squats + 8 sets of push ups
- Alternate sets of planks and sit ups, do 16 sets total
- Simply do 8 sets of burpees
3) Power Intervals:
90 seconds work alternated with 30 seconds rest, usually used for cardio activities such as running, walking, rowing, swimming, etc. Use maximum effort in the work sets, then 50% effort for the rest sets.
Example Power Interval Workouts:
- 10 minutes (5 sets) of running power intervals
- 4 minutes (2 sets) of jump squat power intervals
- 20 minutes (10 sets) of rowing power intervals
Additional HIIT Video Workouts for You!
Enjoy our free playlist of HIIT video workouts you can do at home: