The Best HIIT Workouts With Bodyweight, With Kettlebells, and More

Whether you call it conditioning, METCON or plain old “arerobic exercise”, some kind of cardiovascular training is required to achieve results that cannot be replicated with standard weight training alone. There are plenty of programming options, but cardiovascular training is essentially summed up in one of two camps.

The first is steady-state aerobic exercise training, where a single speed or intensity is maintained throughout the entire workout without any breaks, while the other is interval training that alternates between periods of rest and duration of work.

A few people running on the gym treadmill — Credit: PR Image Factory / Shutterstock

One unique type of interval training can actually produce better results in less time. (1) Specifically, we are talking about hiit – High intensity interval training. This is a specific training protocol that alternates periods of high effort (or “intervals”) that are followed by recovery periods during the training period.

The first two words are key elements of a HIIT workout. expensive. Strength. For best results, aim to apply something nearby Maximum effort during each work periodit’s not just something “hard.”

Many common HIIT training seen on the Internet are “intense” because they do not require high intensity output during work intervals, but because they have short rest periods and insufficient recovery. This short break/heavy approach can be located in your workout routine, but it’s just interval training. You won’t get the same results as following these truly high-intensity training.

Perform these trainings within three days a week. If you can do them on consecutive days without rest, rethink how much “high intensity” you actually have at each interval.

The best HIIT workouts

1 Dumbbell HIIT Workout

This workout is done for time using the AMRAP approach in this case. As many rounds as possible. Start the timer just before running the first person in the first exercise. Instead of performing a strict “set”, use a series of exercises continuously until the timer finishes.

Full body training follows a specific sequence. One lower body exercise, one upper body exercise, and finally AB exercise. This structure allows the involved muscle groups to take some rest before repeating the exercise while moving non-stop. This is your way Keeps your overall training strong throughout the session.

Goblet squat

How to do it: Hold the dumbbells in front of your chest and use both hands to support one side of your weight. As you crouch down at both your hips and knees, pull your shoulders backwards to maintain your upright torso. The goblet position keeps the torso relatively vertical, allowing deeper squat positions to be achieved. Make sure your head and shoulders first rise when you stand up. Keep your elbows close to your ribs and your weight close to your chest during exercise.

Set and representative: 12 persons
Break time: You will not take a break before moving on to the next exercise.

Single Arm Floor Press

How to do it: Lie down on the ground holding the dumbbell on one arm. Extend that arm over the chest in a locked out position. Bend your legs and flatten your feet to the floor. Lower the weight as if to run a dumbbell bench press. Keep your upper arms diagonally approximately halfway between your legs and shoulders. Use a controlled speed to prevent your arm from bounce off the ground.
Set and representative: Five persons per arm, total of 10 persons
Break time: You will not take a break before moving on to the next exercise.

Alternating Jack Knife Raise

How to do it: Extend your legs straight and lie on the ground with your arms at your side. Raise one leg, reaching the opposite arm above your body until your hands and feet meet. This requires a full body sitting style. Repetitive alternative sides: right hand of the left foot, left foot encountered by the right hand, etc.
Set and representative: Four people per 4 people, total of eight people
Break time: You will not take a break before returning to the first exercise. After 3 minutes of continuous work, take a rest for 1 minute. Run a total of two “sets” for 3 minutes.

One Kettlebell HIIT Workout

Many exercises can be performed interchangeably with either a dumbbell or a kettlebell. However, the unique shape of the kettlebell and the center of the offset chunks make it a preferred option for certain exercises. This workout uses kettlebells specifically to improve muscle replenishment and increase explosive production. It should be It is done for time using the AMRAP approach – As many rounds as possible.

Goblet Clean

How to do it: This dynamic movement brings one powerful movement from the floor to the goblet’s position, near the jaw level. Keep your feet shoulder-width apart and a kettlebell set between them. Crouch down and use your palm-covered grip to grab the top of the kettlebell with both hands. Pull the kettlebell up to chest height while maintaining a neutral spine as it rises explosively. As the weight passes over your waist, your hands quickly move to the “horns” of the kettlebell (handles on each side are stems). Before you reverse and lower your weight, your weight is held just below your chin to stabilize your body in an upright position.

Set and representative: 12 persons
Break time: You will not take a break before moving on to the next exercise.

Single Arm Push Press

How to do it: Stand your feet slightly wider than your shoulders. Hold the kettlebell on one arm, your hands are placed near the front of your shoulders, supporting the kettlebell “ball” along your forearm. Soak a few inches in a short distance squat and use your body as a spring to generate force as you stand up while holding your weight while locking out overhead. Slowly lower the weight to the starting position. Repeat all the reps on one arm before switching sides.
Set and representative: 5 people per arm, totaling 10 people
Break time: You will not take a break before moving on to the next exercise.

Straight arm abs

How to do it: Lie on the ground with your legs bent and your feet flat. The back of your hands touches the ground and stretches your arms over your head. Perform any range of movements and place your chest in the knees. When you stand up, straighten your arms from the head of your head and straighten them in front of your chest. In the top position, the elbows must be near the knee. Reverse the movement and return to the starting position.
Set and representative: Eight persons
Break time: You will not take a break before returning to the first exercise. After 3 minutes of continuous work, take a rest for 1 minute. Run a total of two “sets” for 3 minutes.

emom hiit workout

EMOM training is an intense, time-based protocol that usually requires you to perform one set of exercises per minute. In general, there is 60 seconds to complete a certain number of iterations. The next “set” starts at the start of the next minute, so the only rest time is the rest of that minute. This intense training method is encouraged to work harder and faster so that you can get more rest.

The most common EMOM uses a one minute period, but this method can be adapted for almost any time frame. This allows you to perform more work with more people per exercise and more people per training. The goal is to complete each work phase as quickly and efficiently as possible so that you can get enough rest to maintain your performance in the upcoming rounds.

This HIIT workout will take you 4 minutes to complete all of the following tasks: “E4MO4M” or “Every 4 minutes in 4 minutes” -: Different weights can be used for each exercise to keep your rep in a difficult position, but you can organize your weight in advance before saving time before starting your workout.

The goal is to complete all 102 repetitions in 3-3-3 minutes. So you can rest before starting your next set. Run a total of 3-5 circuits. This is a 12-20 minute workout.

Single Arm Dumbbell Row: 15 people per arm, totaling 30 people
Single Arm Clean: There are 12 people per arm, totaling 24 people
Single Arm Push Press: 10 people per arm, totaling 20 people
Goblet squat: 16 persons
Interchange Reverse lunge: 6 people per leg, totaling 12 people

Weight hiit workout

Weight HIIT workouts are surprisingly effective. By removing external loads, you reduce the likelihood that raw intensity is a limiting factor and you can focus on techniques and simple efforts.

Many weight exercises can be programmed at the speed and intensity of your HIIT workout. Below are two ways to blow up your upper and lower body.

Lower body HIIT workout

This is a relatively advanced training for a lifter who has mastered basic techniques and can perform plyometric jumps quickly, explosively, safely and safely. Less experience lifters can choose alternative exercises such as alternating charges.

Air squat

How to do it: Stand your feet slightly wider than your shoulders. Put your thighs in the squat position with your thighs almost parallel to the floor. Keep your hands almost vertically near your chest and upper body. You will immediately return to the starting position. Place your feet on the ground while exercising.
Set and representative: Perform continuous repetition for 20 seconds, ideally reaching 18-22 reps.
Break time: You will not take a break before moving on to the next exercise.

Jump squat

- How to do it: Stand your feet slightly wider than your shoulders. Crouch partially above the thighs. Let your hands fall to your side. Raise your arms close to chest height as you rise up explosively and jump into the air. Slighten your landing by catching yourself with a squat and then smoothly transitioning to the next iteration.

Set and representative: Perform continuous repetition for 20 seconds, ideally reaching 10-12 reps.
Break time: You will not take a break before moving on to the next exercise.

Squat hold

How to do it: Take your hands to chest height and lower your body into a deep squat position. Your thighs should at least be parallel to the ground or deeper if possible. Proactively push your feet to the floor, wrapping the glut and nucleus around to keep them still. Maintains an upright torso. Do not lean forward because you are tired. When the muscles work to hold position, they are burning. Accept the burn.
Set and representative: Holds position for 20 seconds.
Break time: You will not take a break before returning to the first exercise. Complete two consecutive sets. The advanced lifter allows you to rest for 1 minute before running the third set. A very advanced lifter should aim for three consecutive sets.

Upper Body HIIT Workout – 55

I’ll use this workout How to count down For highly efficient HIIT training – lots of work, minimal rest. It is often used in two or three exercise circuits and recovers slightly for optimal performance for each muscle group.

To perform the countdown method: Complete the 10 repetitions of the first exercise and immediately complete the second repetition. Soon, nine people in charge for the first exercise, the second nine people, then the first eight people and eight people in charge for the second one. 55 people in charge for each exercise.

Muscular person chin outdoors — Credit: Iryna Insyna / Shutterstock

See how long it takes to train. The progression goals are as follows: Complete the same training faster every time You repeat it. This creates a competitive environment and personal challenges, and keeps them strong.

push ups

How to do it: Support your body with your toes and hands, and place your hands slightly wider shoulders. Keeping a straight line from neck to ankle between each rep, bend your elbows and lower your entire body for a complete lockout. To reduce strain in the shoulder joints, aim with your elbows facing towards your feet rather than your shoulders.
Set and representative: Countdown method, 10 to 1 person in charge.
Break time: You will not take a break before moving on to the next exercise.

The chin

How to do it: Use the palm grip to grab the chin-up bar overhead with almost all shoulder width together. Pull up your body until your chin and neck are inline with your hands. Control yourself and lower it until your arms are almost completely extended. Do not shrug your shoulders to the bottom (extended) position. Maintain a tight core to prevent leg shaking.
Set and representative: Countdown method, 10 to 1 person in charge.
Break time: You will not take a break before returning to the first exercise.

Hit fat loss, conditioning, or both?

HIIT training is often used as part of fat loss plans. Fat loss occurs when creating a calorie deficit by consistently burning more energy than you consume. Different types of exercise can contribute to increased energy expenditure, but that’s much less than you think. Overfocusing exercise has been shown to be less effective against fat loss than using a more balanced approach that combines goal-centered nutrition and training. (2)

The main benefit of fat loss training is maintaining muscle mass. So when you lose weight, most of that loss comes from body fat. To stimulate muscle preservation, you need to work close to failure. HIIT training is also an effective and efficient way to do it in a short period of time.

HIIT workouts can be used to improve your general cardiovascular health as well as to improve your conditioning and durability. HIIT workouts have been consistently shown to be as effective as other aerobic training methods in terms of general conditioning and improving multiple cardiovascular health markers. (3) (4)

Time to hiit it

HIIT training can be a very effective and (relatively) fun part of your training plan. Combined with proper nutrition, structured strength training and some low-to-medium intensity aerobic (steady-state) training should be a comprehensive training program and be able to see improvements in performance and body composition. The key to HIIT training is to always remember what it means. You can’t avoid putting High strength For high-intensity interval training.

reference

ITO S. High-intensity interval training for health benefits and heart disease care – the key to efficient exercise protocols. World J Cardiol. 2019 July 26th; 11 (7): 171-188. doi: 10.4330/wjc.v11.i7.171. PMID: 31565193; PMCID: PMC6763680.
Johns, D.J., Hartmann-Boyce, J., Jebb, SA., Aveyard, P. and Behavioral Weight Management Review Group (2014). Combining diet or exercise interventions and behavioral weight management programs: a systematic review and meta-analysis of direct comparisons. Journal of the Academy of Nutrition and Nutrition, 114(10), 1557–1568. https://doi.org/10.1016/j.jand.2014.07.005
Bacon AP, Carter RE, Ogle EA, Joyner MJ (2013) VO2MAX training ability and human high-intensity interval training: a meta-analysis. PLOS ONE 8 (9): E73182. https://doi.org/10.1371/journal.pone.0073182
RB battery, Duncan MJ, VJ demandet alEffects of high-intensity interval training on psychometabolic health: a systematic review and meta-analysis of intervention studiesBritish Journal of Sports Medicine 2017;51:494-503.

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