BEGINNER BODYWEIGHT HIIT WORKOUTS
Beginner bodyweight HIIT workouts
Sample 1
- 2x30s Push-ups
- 2x30s Back extensions
- 2x30s Bicycle kicks
- 30s rest between intervals
Sample 2
- 3x30s Lunges
- 3x30s V-ups
- 3x30s Tricep dips
- 30s rest between intervals
Sample 3
- 2x30s Squats
- 2x30s High knees
- 2x30s Alternating lunge jumps
- 30s rest between intervals
BEGINNER KETTLEBELL HIIT WORKOUTS
Beginner Kettlebell HIIT workouts
Sample 1
- 2x30s Kettlebell swings
- 2x30s Goblet squats
- 2x30s Clean and push press
- 30s rest between intervals
Sample 2
- 2x30s Kettlebell lunges
- 2x30s Gorilla row
- 2x30s Front squats
- 30s rest between intervals
Sample 3
- 2x30s Single-handed swing
- 2x30s Swing changing hands
- 2x30s Thruster
- 30s rest between intervals
BEGINNER DUMBBELL HIIT WORKOUTS
Beginner Dumbbell HIIT workouts
Sample 1
- 2x30s Bicep curls
- 2x30s Tricep kickback
- 2x30s Dumbbell squats
- 30s rest between intervals
Sample 2
- 3x30s Squat and press
- 3x30s Gorilla row
- 3x30s Single-arm alternating swing
- 3x30s Deadlifts
- 30s rest between intervals
Sample 3
- 4x30s Single-arm dumbbell row
(switch arms between intervals) - 2x30s Dumbbell V-ups
- 2x30s Thrusters
- 30s rest between intervals
BEGINNER JUMP ROPE HIIT WORKOUTS
Beginner Jump Rope HIIT workouts
Sample 1
- 3x30s Basic jumps
- 3x30s Back extensions
- 3x30s V-ups
- 30s Rest between intervals
Sample 2
- 2x30s Alternate foot jumps
- 2x30s Squat jumps
- 2x30s Backwards jumps
- 30s Rest between intervals
Sample 3
- 2x30s High knee jumps
- 2x30s Heel-toe step
- 2x30s Jogging step
- 30s Rest between intervals
BEGINNER RESISTANCE BAND HIIT WORKOUTS
Beginner Resistance band HIIT workouts
Sample 1
- 2x30s High knees run
- 2x30s Bicep curl
- 2x30s Triceps extension
- 30s Rest between intervals
Sample 2
- 3x30s Resistance band squats
- 3x30s Lateral raise
- 3x30s Chest flye
- 30s Rest between Intervals
Sample 3
- 2x30s Split squats
- 2x30s Squats
- 2x30s Shoulder press
- 30s Rest between sets
BEGINNER SPRINT HIIT WORKOUTS
Beginner sprint HIIT workouts
Sample 1
- Intensity at >80% of your maximum
- 30s sprint
- 4 repetitions
- 2min rest between sprints
Total sprinting duration 2mins.
Sample 2
- Intensity at >80% of your maximum
- 10s sprint
- 10 repetitions
- 2min rest between sprints
Total sprinting duration 1min 40s.
Sample 3
- Intensity at >80% of your maximum
- 20s sprint
- 6 repetitions
- 5min active recovery between sprints (walking/jogging, etc.)
Total sprinting duration 2mins.
INTERMEDIATE BODYWEIGHT HIIT WORKOUTS
Intermediate bodyweight HIIT workouts
Sample 1
- 2x45s Jumping jacks
- 2x45s Bicycle kicks
- 2x45s Jump lunges
- 2x45s Push-ups
- 15s rest between intervals
Sample 2
- 3x45s Box jumps
- 3x45s Russian twists
- 3x45s Squats
- 15s rest between intervals
Sample 3
- 3x45s High knees
- 3x45s Skater jumps
- 3x45s Mountain climbers
- 15s rest between intervals
INTERMEDIATE KETTLEBELL HIIT WORKOUTS
Intermediate Kettlebell HIIT workouts
Sample 1
- 2x45s Kettlebell swings
- 2x45s Bob and weave
- 2x45s Two-handed squat and press
- 15s rest between intervals
Sample 2
- 2x45s Lunge and press
- 2x45s Burpees
- 2x45s High pulls
- 15s rest between intervals
Sample 3
- 2x45s Thrusters
- 2x45s One-handed alternating swing
- 2x45s Kettlebell cleans
- 15s rest between intervals
INTERMEDIATE DUMBBELL HIIT WORKOUTS
Intermediate Dumbbell HIIT workouts
Sample 1
- 2x45s Thrusters
- 2x45s Push-up renegade row
- 2x45s Russian twists
- 2x45s Burpees
- 15s Rest between intervals
Sample 2
- 3x45s High knees run
- 3x45s Dumbbell cleans
- 3x45s Overhead press
- 3x45s Side lunges
- 20s Rest between intervals
Sample 3
- 3x45s Mountain climbers
- 3x45s Thrusters
- 3x45s Crocodile crawl
- 20s Rest between intervals
INTERMEDIATE JUMP ROPE HIIT WORKOUTS
Intermediate Jump Rope HIIT workouts
Sample 1
- 2x45s Basic jumps
- 2x45s Push-ups
- 2x45s Russian twists
- 2x45s Alternate foot jumps
- 15s Rest between intervals
Sample 2
- 3x45s Bell jumps
- 3x45s Lunge jumps
- 3x45s Raised leg crunches
- 3x45s Backwards jumps
- 20s Rest between intervals
Sample 3
- 3x45s Hopscotch jumps
- 3x45s Mountain climbers
- 4x45s Single-leg jump
(Alternate legs between intervals) - 15s Rest between intervals
INTERMEDIATE RESISTANCE BAND HIIT WORKOUTS
Intermediate Resistance band HIIT workouts
Sample 1
- 2x45s Front squats
- 2x45s Archer pulls
- 2x45s Lunge jumps
- 2x45s Woodchoppers
- 15s Rest between intervals
Sample 2
- 3x45s Jumping jacks
- 3x45s Lateral squat walk
- 3x45s Box jumps
- 15s Rest between Intervals
Sample 3
- 3x45s Hockey jumps
- 3x45s Squat jumps
- 3x45s Burpees
- 15s Rest between intervals
INTERMEDIATE SPRINT HIIT WORKOUTS
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Intermediate sprint HIIT workouts
Sample 1
- Intensity at >98% of your maximum
- 60m distance per sprint
- 4 repetitions
- 3 sets
- 1min rest between sprints
- 10min rest between sets
Total sprinting distance 720m.
Sample 2
- Intensity at >98% of your maximum
- 40m distance per sprint
- 10 repetitions
- 30s rest between sprints
Total sprinting distance 400m.
ADVANCED BODYWEIGHT HIIT WORKOUTS
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Advanced bodyweight HIIT workouts
Sample 1
- 3x45s Burpees
- 3x45s Russian twists
- 3x45s Mountain climbers
- 3x45s Push-ups
- 15s rest between intervals
Sample 2
- 2x60s Lunges
- 2x60s Crocodile crawl
- 2x60s Squat jumps
- 2x60s Bicycle crunch
- 20s rest between intervals
Sample 3
- 4x45s Sumo squats
- 4x45s Plank
- 4x45s Side-to-side push-ups
- 15s rest between intervals
Sample 4
- 3x60s Burpees
- 3x60s Flutter Kicks
- 3x60s Push-ups
- 3x60s Sprint
- 30s rest between intervals
ADVANCED KETTLEBELL HIIT WORKOUTS
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Advanced Kettlebell HIIT workouts
Sample 1
- 3x45s Squat and press
- 3x45s Russian twists
- 3x45s High pulls
- 15s rest between intervals
Sample 2
- 2x60s Kettlebell swings
- 2x60s Burpees
- 2x60s Goblet squats
- 2x60s Mountain climbers
- 30s rest between intervals
Sample 3
- 4x45s Thrusters
- 4x45s One-handed alternating swing
- 4x45s Kettlebell lunges
- 15s rest between intervals
ADVANCED DUMBBELL HIIT WORKOUTS
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Advanced dumbbell HIIT workouts
Sample 1
- 3x45s Squat and press
- 3x45s Russian twists
- 3x45s Push-up renegade row
- 15s rest between intervals
Sample 2
- 2x60s Dumbbell lunge
- 2x60s Burpees
- 2x60s Goblet squats
- 2x60s Straight arm sit-up
- 30s rest between intervals
Sample 3
- 4x45s Thrusters
- 4x45s Bent over flye
- 4x45s Sumo squats
- 15s rest between intervals
ADVANCED JUMP ROPE HIIT WORKOUTS
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Advanced Jump Rope HIIT workouts
Sample 1
- 3x45s Basic jumps
- 3x45s Full twist
- 3x45s Burpees
- 3x45s High knees
- 15s Rest between intervals
Sample 2
- 2x60s Double unders
- 2x60s Hockey jumps
- 2x60s Criss-cross
- 2x60s Mountain climbers
- 20s Rest between intervals
Sample 3
- 4x45s Toe-to-toe jumps
- 4x45s Squat jumps
- 4x45s Jogging step
- 15s Rest between intervals
ADVANCED RESISTANCE BAND HIIT WORKOUTS
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Advanced Resistance band HIIT workouts
Sample 1
- 3x45s Jumping jack
(resistance band between the thighs) - 3x45s Kneeling crunch
- 3x45s External rotation
- 3x45s Resistance band squats
- 15s Rest between intervals
Sample 2
- 2x60s Squat side step
- 2x60s Squats
- 2x60s Burpees
- 2x60s Archer pull
- 20s Rest between intervals
Sample 3
- 4x45s Squat hold pull-apart
- 4x45s Chest flye
- 4x45s Triceps pull
- 4x45s Bicep curl
- 15s Rest between intervals
- 3x45s Jumping jack
ADVANCED SPRINT HIIT WORKOUTS
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Advanced sprint HIIT workouts
Sample 1
- Intensity at 90-95% of your maximum
- 80m distance per sprint
- 4 repetitions
- 4 sets
- 2-4min rest between sprints
- 8-15min rest between sets
Total sprinting distance 1280m.
Michael Johnson’s ”60/40”
- 60m maximal sprint, followed by a 40m jog.
- Repeat until you have run a full 400m lap.
- 5min rest.
- 2 sets.
Emil Zatopék’s workout
- 5 repetitions of 200m
- 20 repetitions of 400m
- 5 repetitions of 200m
- 200m jog in between
Total running distance: 16000m
Zatopék (1922-2000) used the early intervals as a warm-up and the later intervals to cool down. He favored 200m sprints to improve his speed and 400m to improve his stamina. This training volume is considered very high even by modern standards.
TABATA WORKOUTS
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Tabata workouts
Original Tabata workout
- 20s of maximum intensity effort on a stationary bike
- 10s rest
- 8 sets
Total workout duration: 4 minutes
Bodyweight Tabata 1
- 2x20s high knee run (as many as possible)
- 10s rest between sets
- 2x20s plank punch (as many as possible)
- 10s rest between sets
- 2x20s jumping jacks (as many as possible)
- 10s rest between sets
- 2x20s lateral skater jumps (as many as possible)
- 10s rest between sets
Total workout duration: 4 minutes
Bodyweight Tabata 2
- 2x20s jump rope (as many as possible)
- 10s rest between sets
- 2x20s in/out boat (as many as possible)
- 10s rest between sets
- 2x20s line jumps (as many as possible)
- 10s rest between sets
- 2x20s push-ups (as many as possible)
- 10s rest between sets
Total workout duration: 4 minutes
Bodyweight Tabata 3
- 2x20s Burpees (as many as possible)
- 10s rest between sets
- 2x20s Russian Twists (as many as possible)
- 10s rest between sets
- 2x20s Squats (as many as possible)
- 10s rest between sets
- 2x20s Lunges (as many as possible)
- 10s rest between sets
Total workout duration: 4 minutes
Bodyweight Tabata 4
- 2x20s Mountain climbers (as many as possible)
- 10s rest between sets
- 2x20s Push-ups (as many as possible)
- 10s rest between sets
- 2x20s Split squats (as many as possible)
- 10s rest between sets
- 2x20s Box jump (as many as possible)
- 10s rest between sets
Total workout duration: 4 minutes
Sprint Tabata
- 20s all out sprint
- 10s rest
- 8 sets
Total workout duration: 4 minutes
AMRAP WORKOUTS
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AMRAP workouts
Sample 1
- As many rounds as possible in 12mins
Exercises:
- 50 Jumping jacks
- 10 Burpees
- 20 Lunge jumps
- 20 Mountain climbers
- 20 Crunches
Sample 2
- As many rounds as possible in 12mins
Exercises:
- 10 Burpees
- 20 Box jumps
- 20 Mountain climbers
- 20 Crunches
- 40m Sprint