10 Best HIIT Workout Routines You Should Try Today

If you're seeking a challenging and effective way to boost your fitness levels, burn fat, and improve strength, High-Intensity Interval Training (HIIT) is the answer. 

In this article, we'll delve into the world of HIIT and present you with the ten best HIIT workout routines you should try today. Whether a beginner or an experienced athlete, these routines will help you achieve your fitness goals.

Get ready to sweat, push your limits, and experience incredible results!

What is HIIT?

HIIT, which stands for High-Intensity Interval Training, is an incredibly effective workout technique that packs a powerful punch quickly. 

This training method is about pushing your limits through alternating periods of intense exercise and brief recovery.

This high-intensity level sets HIIT apart from other workout styles. It keeps your heart rate elevated throughout the session, maximizing calorie burn and boosting cardiovascular fitness.

The beauty of HIIT lies in its ability to deliver impressive results in a shorter timeframe compared to traditional workouts.

Incorporating HIIT into your fitness routine will supercharge your calorie burn, improve your endurance, and even stimulate muscle growth. 

It's a dynamic and efficient way to achieve your fitness goals and take your workout routine to new heights. 

Benefits and Effects of HIIT

HIIT is a dynamic workout technique that isn't just a fitness trend; it's a game-changer that will revolutionize how you approach your fitness journey.

Improved Cardiovascular Health

HIIT workouts enhance cardiovascular fitness by strengthening your heart and improving efficiency. 

Studies have shown that HIIT can significantly increase VO2 max, a measure of maximal oxygen consumption, a key indicator of cardiovascular health.

Efficient Fat Burning

HIIT workouts are excellent for fat loss. The intense intervals push your body to its limits, stimulating the metabolism and promoting post-workout calorie burn. 

HIIT has been found to be more effective at burning fat compared to steady-state cardio exercises.

Increased Muscle Tone

HIIT is not only about cardio; it also targets your muscles. The explosive movements and resistance exercises in HIIT routines promote muscle growth and definition. 

This leads to a toned and sculpted physique.

Time-Saving

One of the major advantages of HIIT is its time efficiency. With shorter workout durations compared to traditional cardio sessions, HIIT allows you to achieve the same or even better results in less time. 

This makes it an ideal option for those with busy schedules.

10 Best HIIT Workout Routines You Should Try Today

Now, let's dive into the heart of this article – the ten best HIIT workout routines that will challenge and inspire you. 

Remember to perform a proper warm-up and cool down before and after each routine. Adjust the intensity and duration based on your fitness level and gradually progress as you become more comfortable. 

Routine 1: Tabata Torch

Tabata Torch is an intense HIIT routine that follows the popular Tabata protocol, consisting of 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 4 minutes. 

This short yet challenging workout is designed to push your limits and maximize calorie burn. 

It primarily targets your cardiovascular system, helping to improve your aerobic and anaerobic endurance levels.

It also engages multiple muscle groups, providing a full-body workout and contributing to increased strength and muscle tone. 

Expect to experience a surge of energy, enhanced fat-burning, and improved overall fitness if you incorporate the Tabata Torch routine into your fitness regimen 2-3 times per week.

Tabata Torch Step-by-Step Guide

1. Choose a set of exercises such as burpees, jump squats, mountain climbers, or kettlebell swings.

2. Set a timer for 4 minutes, divided into 20-second intervals.

3. Start with a 10-second countdown to prepare yourself mentally.

4. Begin the first 20-second interval, performing the chosen exercise with maximum effort. Focus on maintaining proper form and giving it your all.

5. After the 20 seconds are up, take a 10-second rest, allowing yourself to recover and prepare for the next interval.

6. Repeat this cycle of 20 seconds on and 10 seconds off for 8 intervals (4 minutes).

7. Once the 4 minutes are complete, take a few minutes to cool down and stretch, allowing your body to recover.

Routine 2: The MetCon Mayhem

This intense workout is designed to challenge your strength, endurance, and mental grit. 

It combines high-intensity cardio exercises with functional movements, creating a dynamic and effective full-body workout.

It targets multiple muscle groups, including the legs, core, arms, and cardiovascular systems. 

You'll improve your power, strength, and athleticism. Expect to see improvements in your cardiovascular fitness, muscular endurance, and body composition by doing The MetCon Mayhem 2-3 times per week.

The MetCon Mayhem Step-by-Step Guide

1. Begin with a dynamic warm-up, including exercises like jogging in place, high knees, and arm circles.

2. Set a timer for a predetermined duration, such as 20 minutes, to structure your workout.

3. Perform a circuit of high-intensity exercises, such as burpees, kettlebell swings, box jumps, mountain climbers, and medicine ball slams.

4. Complete each exercise for a specific number of repetitions or a set duration, resting briefly between exercises as needed.

5. Aim to move through the circuit as quickly as possible while maintaining proper form and technique.

6. Repeat the circuit for the designated duration, striving to complete as many rounds as possible within the allotted time.

7. After finishing the circuit, take a few minutes to cool down with light aerobic activity and static stretching to promote recovery.

Routine 3: Bodyweight Blitz

This workout focuses on using bodyweight exercises to challenge your strength, endurance, and overall fitness level. 

Bodyweight Blitz targets multiple muscle groups, including legs, core, arms, and upper body. This routine also promotes cardiovascular health, boosts metabolism, and aids in fat burning.

Aim to incorporate the Bodyweight Blitz routine into your workout schedule 2-3 times per week for optimal results. 

Bodyweight Blitz Step-by-Step Guide

1. Begin with a dynamic warm-up to prepare your body for the workout. This can include exercises like jogging in place, jumping jacks, and arm circles.

2. Set a timer for the desired duration of your workout, typically around 20-30 minutes.

3. Perform a series of bodyweight exercises, such as squats, lunges, push-ups, planks, mountain climbers, burpees, and jumping jacks.

4. Aim to perform each exercise for a set number of repetitions or a specific duration based on your fitness level.

5. Complete as many rounds as possible within the designated time frame, pushing yourself to increase the intensity and challenge your limits.

6. Once the workout is complete, cool down with light aerobic activity and stretching to promote recovery and prevent muscle tightness.

Routine 4: Sprint to the Finish

This exhilarating HIIT routine revs up your cardiovascular system and limits your speed and endurance.

It involves short bursts of all-out sprints followed by brief recovery periods, resulting in a challenging and effective full-body workout.

Sprint to the Finish primarily targets cardiovascular endurance, leg muscles, and overall athleticism.

This routine stimulates calorie burn, promotes fat loss, and enhances cardiovascular fitness.

You can include this routine in your training schedule 1-2 times per week. Adjust the intensity of your sprints based on your fitness level, gradually increasing speed and distance as you progress.

Sprint to the Finish Step-by-Step Guide

1. Begin with a dynamic warm-up that includes exercises such as jogging, leg swings, and high knees to prepare your body for the sprints.

2. Find a suitable sprinting area, such as a track, open field, or treadmill, where you can safely perform the sprints.

3. Start with a moderate jog to get your muscles warmed up and your heart rate elevated.

4. Begin your first sprint at maximum effort, aiming to cover a predetermined distance or time, such as 100 meters or 20 seconds.

5. After completing the sprint, take a short recovery period of 30-60 seconds, allowing your heart rate to come down slightly.

6. Repeat the sprint-recovery cycle for 8-10 rounds, gradually increasing the intensity and distance as you progress.

7. Focus on maintaining proper form and technique during each sprint, driving your arms, and generating powerful strides.

8. Once you have completed the sprints, cool down with a light jog or walk, followed by static stretching.

Routine 5: Kettlebell Craze

This workout combines strength training and cardiovascular exercises to engage multiple muscle groups and provide a full-body workout.

Kettlebell Craze primarily targets your core, legs, glutes, shoulders, and arms.

You'll improve your strength, power, and overall muscular endurance by incorporating kettlebell swings, goblet squats, snatches, and other exercises. 

This routine enhances cardiovascular fitness, promotes calorie burn, and helps build lean muscle mass.

To reap the benefits of the Kettlebell Craze, incorporate this routine into your workout schedule 2-3 times per week. 

Kettlebell Craze Step-by-Step Guide

1. Begin with a dynamic warm-up to prepare your body for the workout. Include exercises such as jogging, arm circles, and leg swings.

2. Choose an appropriate kettlebell weight based on your fitness level and familiarity with kettlebell exercises.

3. Perform a series of kettlebell exercises, including kettlebell swings, goblet squats, kettlebell snatches, Turkish get-ups, and kettlebell rows.

4. Aim for a predetermined number of repetitions or perform each exercise for a specific duration, depending on your fitness goals and capabilities.

5. Rest for a short period, approximately 30-60 seconds, between each exercise to allow for recovery.

6. Complete 2-3 rounds of the entire circuit, adjusting the intensity and weight of the kettlebell as needed.

7. After completing the circuit, take a few minutes for a cool-down period to promote recovery and prevent muscle tightness.

Routine 6: Cardio Kickboxing Explosion

This workout will have you punching, kicking, and sweating your way to improved cardiovascular fitness and overall strength.

Cardio Kickboxing Explosion targets your entire body, with a specific focus on your core, arms, legs, and cardiovascular endurance.

This routine also helps tone muscles, burn calories, and relieve stress, leaving you feeling strong, empowered, and energized.

Aim to incorporate the Cardio Kickboxing Explosion routine into your fitness regimen 2-3 times per week for optimal results. 

Cardio Kickboxing Explosion Step-by-Step Guide

1. Begin with a dynamic warm-up that includes exercises such as jogging in place, arm circles, and high knees.

2. Find a suitable workout space with enough room to move freely without obstructions.

3. Start with basic punches, such as jabs and crosses, focusing on proper form and engaging your core.

4. Incorporate kicks, such as front kicks, roundhouse kicks, and side kicks, alternating between legs.

5. Combine punches and kicks into combinations, practicing fluid transitions between movements.

6. Integrate knee strikes and footwork, such as shuffles and pivots, to add variety and challenge to your routine.

7. Rest for short intervals, approximately 30-60 seconds, between exercises to allow for recovery.

8. Once the workout is complete, cool down with light aerobic activity and stretching to promote recovery and prevent muscle tightness.

Routine 7: Plyometric Power

This workout focuses on dynamic, explosive movements that engage your fast-twitch muscle fibers, boosting power, speed, and overall athletic performance.

Plyometric Power primarily targets your lower body, including your legs, glutes, and calves.

The rapid and forceful movements involved in plyometric exercises help develop muscular power, explosiveness, and reactive strength. 

You can incorporate this routine into your training regimen 1-2 times per week. 

Plyometric Power Step-by-Step Guide

1. Begin with a thorough warm-up that includes dynamic movements such as jogging, high knees, and leg swings.

2. Find a suitable workout space with enough room to perform plyometric movements safely.

3. Start with basic plyometric exercises like squat, tuck, and box jumps, focusing on explosiveness and proper landing technique.

4. Progress to more advanced plyometric exercises such as burpee box jumps, lateral bounds, and split squat jumps, challenging your power and agility.

5. Perform each exercise for a specific duration or number of repetitions, depending on your fitness level and capabilities.

6. Take short recovery periods, approximately 30-60 seconds, between exercises to allow for adequate rest.

7. Once the workout is complete, engage in a cool-down session consisting of light aerobic activity and stretching to promote recovery and flexibility.

Routine 8: Total Body Burnout

This workout combines compound exercises and intense cardio intervals to maximize calorie burn, build strength, and enhance muscular endurance.

Total Body Burnout targets all major muscle groups, including legs, glutes, core, arms, and back.

The combination of resistance training and cardio bursts elevates your heart rate, improves cardiovascular fitness, and stimulates muscle growth. 

Aim to incorporate the Total Body Burnout routine into your workout regimen 2-3 times per week for optimal results. 

Total Body Burnout Step-by-Step Guide

1. Begin with a dynamic warm-up to activate your muscles and increase blood flow, preparing your body for the upcoming intense exercises.

2. Find a suitable workout space with enough room to perform a variety of movements safely and without obstruction.

3. Start with compound exercises that engage multiple muscle groups simultaneously, such as squats, lunges, push-ups, and rows.

4. Incorporate high-intensity cardio intervals between strength exercises, such as jumping jacks, mountain climbers, or burpees.

5. Perform each exercise for a specific duration or number of repetitions, depending on your fitness level and capabilities.

6. Take short rest intervals, approximately 30-60 seconds, between exercises to allow for recovery.

7. Complete multiple rounds of the circuit, gradually increasing the intensity and number of rounds as your fitness improves.

8. Once the workout is complete, engage in a cool-down session consisting of light aerobic activity, followed by stretching to promote recovery and flexibility.

Routine 9: Strength Circuit Surge

This workout combines compound movements and targeted exercises to challenge your muscles and stimulate growth, helping you develop strength, power, and overall functional fitness.

Strength Circuit Surge targets multiple muscle groups, including legs, arms, chest, back, and core.

Expect improvements in muscular strength, increased lean muscle mass, and enhanced body composition.

To reap the benefits of Strength Circuit Surge, include this routine in your workout schedule 2-3 times per week.

Strength Circuit Surge Step-by-Step Guide

1. Begin with a dynamic warm-up; incorporate exercises such as jogging, high knees, and arm swings to increase blood flow and activate your muscles.

2. Find a suitable workout space with enough room to perform the exercises with proper form and technique.

3. Start with compound exercises that target multiple muscle groups simultaneously, such as squats, lunges, deadlifts, or bench presses.

4. Perform each exercise with proper form, focusing on controlled movements and engaging the targeted muscles.

5. Aim for a challenging weight or resistance level that allows you to complete the desired number of repetitions with proper form and technique.

6. Take short rest intervals, approximately 30-60 seconds, between exercises to allow for recovery and maintain the intensity.

7. Incorporate targeted exercises for specific muscle groups, such as bicep curls, tricep dips, shoulder presses, or abdominal exercises.

8. Once the circuit is complete, engage in a cool-down session of light aerobic activity, followed by stretching.

Routine 10: Core Crusher

This workout combines a variety of core exercises, including planks, crunches, and Russian twists, to engage your entire midsection and help you achieve a strong and defined core.

Core Crusher primarily focuses on strengthening the abdominal muscles.

You can expect improved core stability, enhanced posture, increased functional strength, and a reduced risk of lower back pain. 

Incorporating this routine into your workout schedule 2-3 times per week is recommended. 

Core Crusher Step-by-Step Guide

1. Begin with a dynamic warm-up like torso rotations, leg raises, and standing side bends to activate your core muscles and increase blood flow. 

2. Find a comfortable workout space with enough room to perform the exercises without restriction.

3. Start with exercises that target the abdomen, such as crunches or sit-ups. Focus on maintaining a controlled movement.

4. Incorporate exercises that engage the obliques, such as side planks, bicycle crunches, or Russian twists. 

5. Engage the deep core muscles through exercises like planks or mountain climbers. Focus on maintaining a stable core and resisting movement.

6. Perform each exercise for a specific duration or number of repetitions, depending on your fitness level and capabilities.

7. Take short rest intervals, approximately 30-60 seconds, between exercises to allow for recovery and maintain the intensity.

8. Once the workout is complete, engage in a cool-down session of light aerobic activity, followed by stretching, to promote recovery and flexibility.

Safety Tips for HIIT Workouts

While HIIT is a highly effective training method, it's important to approach it cautiously to prevent injury and ensure a safe workout experience. 

Here are some essential safety tips:

1. Listen to Your Body

Pay attention to how your body feels during the workout.

If you experience sharp pain or excessive fatigue, taking a break and consulting a healthcare professional is crucial.

2. Proper Form and Technique

Maintain proper form and technique throughout each exercise to minimize the risk of injury.

If you need clarification on the correct form, seek guidance from a qualified fitness professional.

3. Gradual Progression

Start with shorter intervals and lower intensity if you're new to HIIT.

Gradually increase the duration and intensity as your fitness level improves. Push yourself, but don't overdo it.

4. Adequate Rest and Recovery

Allow your body ample time to recover between HIIT sessions. Overtraining can lead to burnout and an increased risk of injury. Aim for 1-2 days of rest or active recovery between HIIT workouts.

HIIT Your Fitness Goals with EVATAC!

Whether you're aiming to burn fat, boost endurance, or sculpt your physique, these HIIT routines will help you reach your goals.

Remember, consistency and dedication are key to achieving long-term results. Stay motivated, challenge yourself, and enjoy the incredible benefits of HIIT. 

Check out EVATAC's wide range of fitness and workout apparel, equipment, and accessories to enhance your HIIT workouts and optimize your performance. 

EVATAC has everything you need to elevate your training experience from breathable activewear to durable fitness gear.

Get ready to unleash your full fitness potential and transform your body!