HIIT List Workout and HIIT Guidelines
This HIIT list workout is going to challenge your strength, your cardio endurance as well as your mindset about how hard you can push your body. If done correctly it will get your heart rate up to 80% of your max which is the whole point of HIIT.
And it’s those spikes in heart rate that increase your fat burn, your calorie burn and your VO2 max which are all markers of metabolic health and a fitter more youthful body. If you’re not sure exactly what HIIT is or what it’s supposed to feel like be sure to follow the basic how to checklist. You can also watch the video by fat loss expert Thomas DeLauer to make sure you’re not doing it wrong!
How To HIIT The Right Way
Follow these 5 simple guidelines and you’ll get an amazing HIIT workout that does all the things HIIT promises to do!
Keep The Workout Short 10-20 minutes is all you need. If you can do HIIT longer than that then you’re not really doing HIIT. You’re probably doing VIIT or MISS.
Keep Your Intervals Short - 20-30 second intervals are ideal for spiking your heart rate to 80%.
Rest for Limited Time - Taking your rest time is key so you can go hard again but the rest time should also be short. Between 10-15 seconds of rest is perfect and yes it goes by fast!
Choose The Right Exercises - Big complex movements that use large muscles and multiple muscle groups are best. Moves like tricep pressdowns or bicycle crunches won’t do a thing for your heart rate. Kettlebell swings, mountain climbers and renegade rows are much better choices.
Accept that you’ll feel out of your comfort zone. You’re going to be working harder, sweating, and feeling your heart pounding in a healthy way. It’s supposed to feel challenging so learn to be o.k. with that if you want to transform your body.
HIIT List Workout
Interval Circuit work 20 seconds each with 10 seconds recovery OR 30 seconds work 15 seconds recovery. After 4 minutes of work rest 60-90 seconds and continue with battle ropes
Landmine Thruster or Squat Press (my landmine video is here)
Explosive Bulgarian or Lunge Hop
Pistol Muscle Ups or Renegade Rows
Tabletop High Kicks or Plank Walkouts
Battle Rope 4 minutes of continuous work at variable intensity that adjusts based on the type of rope pattern you are doing. Some rope patterns require a lot more effort and are going to raise your heart rate a lot more than patterns that are less demanding. The list of rope options below varies from light to moderate to vigorous intensity. The videos will also show you how to do all the battle rope moves. You can also watch my rope workout over on instagram reels.
Sidewinder
Squat Slam
Corkscrew
Thruster Tsunami
Hip to Hip Toss
Seated Twist
Plank Rope Pull
Pullover Crunch