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Doesn’t everyone aspire to be their best possible version? From your career to personal relationships, you constantly strive to give your best. Somewhere, amidst this hustle, your physical health takes a backseat.

How can you find the time to exercise when you barely manage to maintain a work-life balance? Well, the answer to that is HIIT workouts. It’s a broad term given to high-intensity workouts that are timed perfectly to accommodate short periods of rest.

HIIT workouts assist your body in burning fat with a significantly low time-commitment. Read further to learn all about getting into shape without spending hours in the gym. We have also listed some benefits of these workouts for your convenience. 

The Most Effective HIIT Workouts

The best way to feel an instant rush of energy is through quick, high-intensity workout circuits. High-Intensity Interval Training (HIIT) workouts give you an adrenaline rush and burn fat within minutes.

Here are some of the most effective HIIT workouts for a fit and toned body. These exercises don’t require any heavy equipment and can be performed at home.

The Upper-Body HIIT

This workout will help tone your shoulders, chest, and arms using dumbbells. Any access fat deposited on your upper body will vanish within days. You can select the weight as per your endurance level. 

You must include really short breaks (15-20 secs) between repetitions. You must perform basic stretches both before and after the workout to avoid injuries. The following exercises are best for reducing upper body fat. 

  • Chest-Press (30 secs)
  • Chest-Press with Crunches (30 secs)
  • Squat Hold (30 secs)
  • Over-the-shoulder Chops (30 secs)
  • Squat Hold (45 secs)
  • Renegade Rows (45 secs)
  • Chest-Press with leg lowers- Close Grip (30 secs)
  • Stretches to Cooldown (30-45 secs)

Basic HIIT For A Lean Body

These exercises are very basic and can be performed anywhere. You can also increase the number of reps in each exercise with training. You can perform as many rounds as you want, but we recommend at least 5-6. One round includes all three of them.

  1. High Knees

You need to run on the spot and make sure your knees touch the stomach or are at level with the navel. Run at the maximum possible speed for 30 seconds and then rest for 10 seconds.

  1. Jump Lunges

Jump off the ground and switch legs on each rep, mid-air. Do this for 20 seconds, then rest for 10 seconds before the last exercise.

  1. Jump Squats

Perform a squat, then jump off the ground and land softly. Keep switching sides. Do this for 20 seconds and then take a break for 20 seconds before the next circuit.


The Cardio HIIT

The following exercises are the best for burning fat and increasing the heart-rate. You can select any of these as per your preferences and goals. It’s important to include appropriate rest intervals of 15-20 seconds between them to prevent complete exhaustion. 


You can form a preferable sequence and increase the intensity with training. As your endurance level and stamina increases, you can increase the number of reps in each set. You must start with a warm-up and end it with stretches.


The best part about this HIIT workout is that it is totally customizable and can be performed anywhere.


  • Jog in place. (warm-up)
  • Push-ups (10 minimum)
  • Simple Plank (30 seconds minimum)
  • Squat Jumps
  • Bike Sprint (if you have a stationary cycle)
  • Slow Burpee
  • Mountain Climbers
  • Butt Kickers
  • Torso Twists with Knee (5 minimum)
  • Squat Jacks
  • Burpee with Side Kick
  • Side Lunges
  • Cooldown Stretches


The Benefits Of HIIT Workouts

Most people these days have extremely sedentary and busy lifestyles, but physical health is paramount for everyone. High-Intensity Interval Training allows you to burn calories without devoting too much time. Here are some benefits of HIIT workouts. 


Burn Calories Quickly

HIIT workouts are intense in nature due to the timed intervals. You can burn more calories than weight training, biking, and even running in that time. It’s the best option for people who don’t have the luxury of free time.


You can quickly perform a few circuits in your lunch break, even in your office. Some efficient HIIT workouts can be performed in as little as 3-4 minutes. You can also burn more calories and kick start your body’s repair cycle.


Maintain A Healthy Heart

Although the training is short, it causes extreme exertion. You can give your heart a good exercise within 5-10 mins. This ultimately helps build your stamina and endurance. 


With HIIT, you can reduce your blood pressure as well as heart rate. This makes HIIT workouts highly beneficial for overweight or obese people. It can also help you keep your diabetes under control when combined with a healthy diet.


Higher Oxygen Consumption

In a relatively short amount of time, HIIT workouts can increase your oxygen consumption. When compared to running or intense cardio using a Treadmill, you only need half the amount of time. Your muscles will be equipped to utilize more oxygen in no time.


No Heavy Equipment Needed

Unlike other forms of workout, HIIT doesn’t require heavy machinery or even the gym. All you need is your body and a lot of energy to get started. You can perform exercises like push-ups, lunges, side-kicks, and many others, anywhere, even with very little space. 


Boost Metabolism

Metabolism refers to the process of converting your food into energy, which is required to function effectively. Even hours after performing HIIT workouts, your metabolism rate remains higher than usual. This adds to the process of fat-burning. 


Final Words

It is safe to say that HIIT workouts are one the best forms of exercise for your body. Even more so if you don’t have much time on your hand. Not only can you burn fat very easily, but you can also target specific areas of your body.


You can get started on your fitness journey even without the professional guidance of a trainer. We hope we were able to guide you!