9-HIIT-Routines-That-You-Can-Do-Anywhere

If you’re like most people, you probably feel as if there aren’t enough hours in the day for everything you need to do. By the time you fulfill your professional obligations, take care of your family, and engage your social agenda, it can be difficult to feel like you have enough time to engage in a fitness routine. That’s just one of the reasons why high-intensity interval training (HIIT) is a powerful option to keep you physically fit.

WHAT IS HIIT AND WHAT ARE THE BENEFITS?

HIIT is exactly what it sounds like—fitness training that focuses on intensity as opposed to a moderately-paced workout. The benefits of making HIIT a part of your fitness routine include:

HIIT-Routine-Check-MarkMaximum Benefits

You’re not just working out twice as hard when you’re doing an HIIT routine. You’re reaping twice the benefits as well. This makes it easy to continue getting the same great pay-off from your workouts in exchange for half of the time commitment. Alternatively, some people still devote the same amount of time they normally would to working out, but choose HIIT as a way to really elevate their training.

HIIT-Routine-Check-MarkMore Calories Burned

You don’t just burn more calories during an HIIT workout. The very nature of the training creates an afterburn effect that keeps your metabolism revving for up to two hours after your workout has ended.

The recovery process associated with HIIT is more intense than a standard workout. This means your body will still be burning calories and fat even 24 hours later in a way it wouldn’t be after a workout at a moderate pace.

HIIT-Routine-Check-MarkMaintain Muscle Mass

Woman-exercising-on-beachSteady pace cardio workouts are almost always associated with muscle loss, making it necessary to spend more time on a separate strength training routine. HIIT workouts combine cardio and weight training, meaning you shred fat while building lean muscle mass.

HIIT-Routine-Check-MarkNo Equipment Necessary

HIIT workouts are about as cost-effective and convenient as it gets. Although you can add simple items like hand weights or a jump rope to the mix if you like, you don’t need special equipment for HIIT. Most HIIT moves leverage the power of your own body weight, so any activity that gets your blood pumping is fair game.

The lack of need for special equipment means HIIT is travel-friendly as well. You can do most routines anywhere and anytime. Sneak in a quick workout at your office during your lunch hour. Exercise in your hotel room, a nearby park, or the beach. The options are endless.

You won’t have trouble staying motivated when it comes to HIIT, either. You’re in the driver’s seat when it comes to planning your workouts. If you ever find your favorite routine getting stale or boring, you can switch things up and take on new challenges. Get started by trying one of the following ideas!

 What-is-HIIT

 HIIT-Routine-1

 THE FAT BLASTER

If you’re brand new to HIIT and looking for a routine that will let you start comfortably, this is a good pick for you. This is also a good workout for those who are really focused on reducing body fat or losing weight. The intervals of rest interspersed with the bursts of activity will not only blast fat while you’re exercising but keep your metabolism burning for up to 12 hours afterward.

Best of all, this particular workout takes less than 10 minutes to complete, from beginning to end, making it a great fitness solution to turn to if you’re out of town or when you’re really pressed for time.

  • 20-second sprint followed by a 10-second rest
  • 20 seconds of squats followed by a 10-second rest
  • 20 seconds of jumping jacks followed by a 10-second rest
  • 20 seconds of push-ups followed by a 10-second rest


Repeat this sequence three times. Also, be sure to include a brief warm-up and cool-down period to minimize your risk of injury.

  

Woman-Doing-Yoga-On-BeachHIIT-Routine-2

The Variety Workout

Variety is more than just the spice of life. It’s also the key to exciting, interesting workouts that never feel monotonous. Adding lots of different moves to your HIIT workouts is one of the very best ways to activate and tone as many different muscle groups as possible.

This workout clocks in around 10 minutes, so it’s a great solution for busy people who prefer fast workouts. It also includes ultra-quick bursts of lots of different fitness moves, virtually guaranteeing that you won’t get bored.

  • 45 seconds of mountain climbers
  • 45 seconds of push-ups
  • 45 seconds of dip squats
  • 45 seconds of crunches
  • 45 seconds of burpees
  • 45 seconds of planks
  • 45 seconds of jump squats
  • 45 seconds of triceps dips
  • 45 seconds of knee highs
  • 45 seconds of lunges


After each of the above exercises, insert a short 15-second rest period. You’ll want to include a brief warm-up and cooldown period, as well.

 HIIT-Routine-3

Full-Body Strength Building

 Man-Strength-Building

If you’ve been thinking that you reallyneed to make more time in your busy schedule for strength training, this might be the perfect HIIT routine for you.  It leverages the power of both steady and quick movements to increase strength and build endurance. It’s especially perfect for building a killer core, as well as toning your overall physique. You won’t just feel stronger. You’ll look stronger and more toned.

  • 2 minutes of sprints
  • 2 minutes of jump lunges (lunges where you jump into position instead of stepping)
  • 2 minutes of grasshoppers (similar to a mountain climber, except you start in a plank position and bring one knee up at a time)
  • 2 minutes of burpees with leg lifts (at the bottom of each burpee, alternate lifting your left and right legs)
  • 2 minutes of plank rotation (once in plank position, slowly rotate in place)


After each of the above exercises, rest for one minute before moving on to the next.

 HIIT-Routine-4

HALF-HOUR SUPER WORKOUT

Not  everyone necessarily wants to rush through their workout time. Even when it’s HIIT day, you might choose to stick to the standard workout time to double your results.

 Couple-Doing-Super-Workout

If that sounds appealing, consider giving this option a try. The ratio of work to rest is 5:1, and your total time spent will clock in at just under half an hour. It’s also grueling enough that it will feel like a real challenge!

  • 5 minutes of burpees
  • 5 minutes of squats
  • 5 minutes of skater’s lunges (skip from side to side while lunging by alternating legs)
  • 5 minutes of diver’s push-ups (start in a downward dog position and arch upward through the arms until your head and chest are facing forward)


Make sure to follow each of the above moves with a one-minute rest period.

 HIIT-Routine-5

TRIPLE SET WORKOUT

Here we have another set of HIIT moves that’s perfect for those who like to keep their fitness routine at a solid half an hour. From start to finish, you’re looking at about 36 minutes of solid workout time. Like many HIIT workouts, this is a routine you can do absolutely anywhere, perfect for staying fit on the go!

Set One

  • 3 minutes of knee highs
  • 3 minutes of seal jacks (jumping jacks that involve horizontal arm movements instead of vertical)
  • 3 minutes of sprints
  • 3 minutes of cross jacks (seal jacks with crossed legs, alternating sides)
  • 3 minutes of squats
  • 3 minutes of reverse lunges
  • 3 minutes of squat lifts (right)
  • 3 minutes of squat lifts (left)
  • 3 minutes of mummy kicks (step heels forward one leg at a time while holding hands out in front)
  • 3 minutes of push-ups
  • 3 minutes of bicycle crunches
  • 3 minutes of planks

Set Two

  • 3 minutes of squats
  • 3 minutes of reverse lunges
  • 3 minutes of squat lifts (right)
  • 3 minutes of squat lifts (left)

Set Three

  • 3 minutes of mummy kicks (step heels forward one leg at a time while holding hands out in front)
  • 3 minutes of push-ups
  • 3 minutes of bicycle crunches
  • 3 minutes of planks


Follow each move with a minute of rest time. If you’re in the mood to really challenge yourself, you can rest for 30 seconds in between moves, instead.

 HIIT-Routine-6

QUICK BODY TUNE-UP

As touched on above, you won’t always have a lot of time, space, or freedom to devote to workouts. This is particularly the case when you’re on the go. The following routine is another quick but effective workout that fits easily into any schedule.

It’s also simple and easy to remember. Go through the sequence when you need to clear your head or kickstart your internal motor when you’re away from home. Alternatively, this set-up makes a great way to start your morning.

  • 30 seconds of squats
  • 30 seconds of push-ups
  • 30 seconds holding a standard plank
  • 30 seconds of burpees
  • 30-second rest period


As with the above routines, maximize the calorie-burning potential of these workouts by doing as many of the moves as possible within the 30-second time frame. Just make sure you’re not sacrificing anything when it comes to form.

 Running-Shoes

 HIIT-Routine-7

SIX-CYCLE CALORIE BUSTER

Like lots of HIIT routines, this sequence may look basic, but it has the potential to really kick your butt, not to mention make short work of any extra calories you consumed. It’s also easy to do anytime you have a few minutes, even if you’re working with really limited space, like a hotel room.

  • 20 seconds of high-knee jogging in place (with knees raised as high as possible)
  • 20 seconds of mountain climbers
  • 20 seconds of jumping jacks
  • 20 seconds holding a standard plank position (balanced on elbows and toes)


Take a 20-minute rest period in between moves and make sure you repeat the cycle six whole times. As completing this sequence becomes easier, consider increasing the amount of time you spend on each exercise from 20 seconds to 30 seconds. Then increase again another 10 seconds the next time you need to challenge yourself. Rest periods should always stay consistent, around 20 seconds.

 HIIT-Routine-8

JUMPING CIRCUIT

Jumping-CircuitHere we have a simple but challenging 16-minute circuit that’s easy to do anywhere you can execute a good jump move. As is the case with the other workouts showcased here, you don’tneed any special equipment to reap the benefits of this routine.

  • 60 seconds of skater lunges
  • 60 seconds of high knee jumps
  • 60 seconds of mini-squat jumps (squats with small hops added to the mix)
  • 60 seconds of split jumps (explosive jumps performed while in lunge position, alternating feet with each repetition)


Repeat the above sequence a total of four times. Also, make sure to rest in between moves, about one minute for a standard degree of challenge or reduce to 30 seconds if you’d really like to push yourself. 

 HIIT-Routine-9

THE 20-10

If you’re new to HIIT but still want something you can be sure will challenge you, try this five-stage routine on for size. Feel free to mix up the sets, from time to time, to keep things interesting for yourself.

Set One

  • 20 seconds of burpees
  • 10-second rest
  • 20 seconds of sit-ups
  • 10-second rest
  • 20 seconds of mountain climbers
  • 10-second rest
  • 20 seconds of jumping jacks
  • 10-second rest
  • 20 seconds of jump squats
  • 10-second rest
  • 20 seconds of triceps dips
  • 10-second rest
  • 20 seconds of push-ups
  • 10-second rest
  • 20 seconds of walking lunges
  • 10-second rest
  • 20 seconds of high knees
  • 10-second rest
  • 20 seconds of holding a plank
  • 10-second rest

Set Two

  • 20 seconds of mountain climbers
  • 10-second rest
  • 20 seconds of jumping jacks
  • 10-second rest

Set Three

  • 20 seconds of jump squats
  • 10-second rest
  • 20 seconds of triceps dips
  • 10-second rest

Set Four

  • 20 seconds of push-ups
  • 10-second rest
  • 20 seconds of walking lunges
  • 10-second rest

Set Five

  • 20 seconds of high knees
  • 10-second rest
  • 20 seconds of holding a plank
  • 10-second rest

Woman-Exercising-Outside

Of course, these are just a few of the many ways you can approach an HIIT workout. There are literally hundreds of other options to consider. Don’t be afraid to create your own routines using your favorite moves or with the intent to target specific body parts. You can even incorporate portable, easy to carry accessories to help keep things fresh, like jump ropes and resistance bands. Explore the possibilities today!