There’s a lot of different things you can do inside and outside of the gym to burn calories. However, few things will make a bigger impact on your weight loss than training at high intensity.
High-intensity training has a lot of advantages over workouts performed at a lower intensity, including the ability to burn more calories. High-intensity training has some other significant benefits and is a great way to change things up.
High-Intensity Training
High-intensity training is typically performed using intervals and following the high-intensity interval training (HIIT) method. HIIT is performed by performing an exercise at an extremely high pace followed by a period of a slower paced activity.
You can use almost any type of exercise as long as it is performed at high-intensity. Sprinting, push-ups, jumping jacks, spinning, and boxing are all good choices to use during your high-intensity intervals. Machines such as ellipticals, treadmills, and rowers are all great too.
HIIT Benefits
Now that you have a firm grasp of what high-intensity training is, and what it can do, the next step is choosing the workout that will get you the results you need. Here are 5 examples of simple HIIT workouts that will burn massive numbers of calories.
Bodyweight HIIT Workout
Total time = 25 Minutes
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Group A · 5 Minutes Dynamic Warm-Up · 20 Seconds Jumping Jacks · 10 Seconds Rest · 20 Seconds Squats · 10 Seconds Rest · 20 Seconds High Knees · 10 Seconds Rest · 20 Seconds Push-Ups · 10 Seconds Rest · Repeat group “A” then rest 60 seconds and begin group “B”. |
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Group B · 20 Seconds Jump Squat · 10 Seconds Rest · 20 Seconds Crunches · 10 Seconds Rest · 20 Seconds Walking Lunge · 10 Seconds Rest · 20 Seconds Shuttle Run · 10 Seconds Rest · Repeat group “B” then rest 60 seconds and begin group “C”. |
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Group C · 20 Seconds Power Lunges · 10 Seconds Rest · 20 Walkouts (inch worm) · 10 Seconds Rest · 20 Seconds Footballers (fast feet) · 10 Seconds Rest · 20 Seconds Burpees · 10 Seconds Rest · Repeat group “C” then rest 60 seconds and perform a cool down. |
Boxing HIIT Workout
Performing boxing workouts is a great way to improve endurance, burn calories, boost confidence, and relieve stress. HIIT boxing workouts only require an inexpensive heavy bag and a pair of gloves. Compared to a gym membership, it’s very cost effective.
Total time = 21 Minutes
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Round 1 · 5 Minutes Warm-up · 30 Seconds straight punches as many as possible (jabs and crosses) · 15 Seconds rest · 30 Seconds left and right hooks as many as possible · 15 Seconds rest · 30 Seconds straight punches as hard as possible · 15 Seconds rest · 30 Seconds left and right hooks as hard as possible · 15 Seconds rest · 30 Seconds straight punches + left and right hooks as many as possible · 15 Seconds rest · 30 Seconds straight punches + left and right hooks as hard as possible · 60 Seconds rest, then repeat 2 more times · Cool-down |
Elliptical HIIT Workout
Total time: 13:40
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· 5 Minutes Warm-up · 20 Seconds high-intensity · 10 Seconds low-intensity · 20 Seconds high-intensity · 10 Seconds low-intensity · 20 Seconds high-intensity · 10 Seconds low-intensity · 20 Seconds high-intensity · 10 Seconds low-intensity · 20 Seconds high-intensity · 10 Seconds low-intensity · 20 Seconds high-intensity · 10 Seconds low-intensity · 20 Seconds high-intensity · 10 Seconds low-intensity · 20 Seconds high-intensity · Move at a very low-intensity for 1 minute and repeat the entire round. |
Sprint HIIT Workout
Sprint training is another great way to utilize your own body weight to burn calories. All you’ll need is some running shoes and safe space to run. Remember that it’s not about how fast you’re running, it’s about how much effort you’re putting into it.
Total time: 18 Minutes
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· 5 Minutes warm-up · 20 Seconds sprint · 40 Seconds jog · Perform this for 10 minutes, walk for several minutes for a good cool-down. |
Medicine Ball HIIT Workout
Medicine balls are extremely versatile, affordable, and they last a long time. This makes them great to have in the gym or at home. Using them for killer HIIT workouts also allows you to perform them just about anywhere.
Total Time: 13:50
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· 5 Minutes warm-up · 20 Seconds overhead slams · 10 Seconds rest · 20 Seconds rotational Lunges · 10 Seconds rest · 20 Seconds woodchoppers · 10 Seconds rest · 20 Seconds chest pass (against a wall) · 10 Seconds rest · 20 Seconds overhead squat · 10 Seconds rest · 20 Seconds Russian twist · 10 Seconds rest · 20 Seconds Thrusters · 10 Seconds rest · 20 Seconds jump squats · 60 Seconds rest, then repeat. |
