Efficient training is the name of the game when time isn’t on your side but you still want to burn body fat and get your metabolism going. This is where HIIT training comes in. HIIT stands for “high intensity interval training,” and is a fundamental way to alternate between hard work and rest in order to burn calories during and long after your workout. The best cardio HIIT workouts don’t just involve sprints (although they’re a great way to build muscle and burn fat).
To give you variety, we’ve compiled a list of cardio HIIT workouts that range from the world of running to body weight conditioning and strength training. These movements can be done on their own, but can also be added to the end of strength training if you have more time and energy. Focus on tossing these into the mixture 2-3 times a week whenever you want to lean down.
The best cardio HIIT workouts for burning fat
Training 1: Classic run-walk pace
Directions: Alternate between fast and slow walking on a classic route for a total of 15 to 20 minutes. Walk the curved sections of the track and walk straight ahead.
intensity: Drive the straights at 75 percent of your top speed (faster than a brisk jog; you should be able to laugh and smile when someone tells you a joke). The time you spend between runs is your recovery to bring your heart rate back down. If you are new to running, start with 10 minutes and try to build on that baseline every week. To meet the challenge, increase your speed.
Training 2: treadmill 10 / 30s
Directions: Perform a dynamic warm-up with off-profile exercises, then jog for half a mile on the profile. For the training you will reach the maximum sprint speed. We recommend increasing your speed while jogging on the belt and then sprinting for 10 seconds (the watch will not start until you have reached your target speed). Immediately jump to the sides to break the strap until it slows down. Let rest for 30 seconds. Repeat for 10 rounds.
Pro tip: If treadmill sprints feel uncomfortable or don’t suit your gait, consider slowing the speed of the belt by 20 percent and increasing the incline to resemble a mountain sprint. Hill sprinting can also help fix flawed mechanics and relieve joint pain from a lighter impact on the landing.
Training 3: Spin Bike Climb Intervals
Directions: Sit on the spin bike and pedal at a fast but comfortable pace with no resistance. Start your timer. After 60 seconds, stand up and step inside while setting the resistance of the bike to high. Don’t stop kicking. Climb with resistance until the next minute, and then reduce the resistance to zero when you return to your seat and continue pedaling. Continue to alternate between resilient 60-second climbs and resistance-free 60-second pedals until 12 minutes have passed. If you can slide it for 15 minutes, go for it.
Workout 4: Turkish getting up for the time
Lie down open with a kettlebell in your left hand, arm outstretched, left knee bent, and foot planted. Extend your right arm and leg to your side at a 45-degree angle. Roll yourself onto your right hip and your forearm, your left arm still locked. As you move, remember to bring the knuckles of your left hand towards the ceiling. Throw your right leg behind you and place your right knee on the floor with your right palm pressed firmly into the floor and your left arm still just above you. Keeping your left arm straight and your eyes on the bell, push through your left foot to lift your hips up and step onto your right hand. Your right leg is still straight with your heel on the floor, and your arms should be in a straight line. Lift your right hand off the floor to get up on one knee while maintaining the position of your left arm with your biceps close to your ear and abs. The eyes are away from the bell for the first time; look straight ahead. Stand up, squeezing your glutes together and pulling your shoulder blades down and back for a solid core. Now reverse the movement – carefully retracing your exact steps and keeping your carrying arm locked – to return to start.
Switch sides continuously for 3 to 5 minutes, then rest completely for 2 to 3 minutes. Repeat for 3 rounds. Check out a tutorial here.
Pro tip: Do not exceed the weight you are lifting. For a 200 pound man, 25 to 30 pounds is more than enough to get your heart rate up and cause serious fatigue. The name of the game at the end of the day is still cardio.
Workout 5: Trap-Bar Farmer’s Walks
Directions: Stand on a trap pole with your body weight equivalent (including the weight of the pole). Maintaining a high chest, pulling your shoulder blades down and keeping the core engaged. Walk forward 40 yards from heel to toe in abrupt steps. Let rest 90 seconds between transfers and aim for 10 sets. Check out a tutorial here.
Pro tip: When walking a farmer, make sure you are taking shorter and faster steps than when walking free.
Workout 6: The Hill From Hell
Mountain sprint 5 x 40 meters: Run at 80 percent intensity. Go slowly down the hill to relax
Uphill with double legs 5 x 10 reps: Perform a jump with a static hold of 3 seconds in a crouched position. Rest 90 seconds between sets. Check out a tutorial here.
Backward hikes uphill 5 x 40 meters: Go slowly down the hill to relax.
Workout 7: sprint and body weight interval
A1 sprint x 150 meters at 80 percent speed (that’s half the curve of a track and a whole straightaway) A2) Pushups x maximum reps
Let rest for 90 seconds
B1) Sprint x 120 meters at 80 percent speed
B2) Prison Squat x 20 reps (Squat with your hands behind your head, stretch your elbows wide and keep your head and chest high; watch a tutorial here)
Let rest for 90 seconds
C1) Sprint x 100 meters at 80 percent speed
C2) High-low plank x 10 repetitions per arm
Repeat for 2 to 3 rounds
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