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High Intensity Interval Training Workouts: 3 HIIT Workouts for Every Man

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If you have been following our bodyweight workouts from home over the last few months and you feel that your strength is increasing, then you might want to step it up and start doing some high intensity interval training workouts, which we also refer to as HIIT.

high intensity interval training workouts

HIIT is great way to take your training intensity to the next level.

It gets your heart rate high, makes you fitter in a shorter space of time, and you can still do all of these workouts from home.

Personally, I’ve been doing 2-3 HIIT workouts a week for the last month. And while it’s been really intense, the workouts have led to faster and better results!

So What Exactly is HIIT?

HIIT is mainly a cardio based session, arranged as short, sharp bursts of various exercises.

The whole point of high intensity training is to increase the intensity of your workouts in a shorter time frame, while getting your heart rate level much higher!

When doing any HIIT workout, you will be pushed to the max in every set.

That’s why they’re short, sharp and intense sessions.

A HIIT workout set ranges anywhere from 20-60 seconds, with a similar rest period.

A typical example of a HIIT workout would be the following workout:

  1. High knees: (45 seconds on, 15 Seconds rest) x 3 sets
  2. Jump squats: (30 seconds on, 30 Seconds rest) x 3 sets
  3. Mountain climbers: (40 seconds on, 20 Seconds rest) x 3 sets
  4. Push ups: (30 seconds on, 30 Seconds rest) x 3 sets
  5. High knees: (30 seconds on, 30 Seconds rest) x 3 sets
  6. Burpees: (20 seconds on, 40 Seconds rest) x 3 sets

This workout will only take you 18 minutes to complete, but as you can see, its is short, sharp and extremely intense.

This makes up the fundamentals of a HIIT workout!

If you are not exhausted after a HIIT workout, then you haven’t done a HIIT workout!

What are The Benefits Of HIIT Workouts?

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High intensity interval training has numerous physical and mental benefits!

Below are just a few!

#1: Get Results Faster

Research has shown that a 10 minute workout at high intensity has far superior benefits than a 45 minute jog, for instance!

HIIT workouts are great for time efficiency because it gets our heart rate so high in such a short amount of time.

#2: Boosts Immune System

Recent studies show that intense workouts may actually boost your immune system.

High intensity workouts allows immune cells to perform more effectively by increasing more blood flow and reducing inflammation in your body.

A strong immune system helps fight off infectious diseases.

#3: Weight Loss

Short bursts of intense exercise are far better for weight loss.

HIIT workouts are a lot better for weight loss than less intense, static workouts.

#4: Boost Brain Power

Just 10 minutes of exercise a day can boost your brain power for a short time afterwards.

In a recent study published in the Neuropyschologia Journal, researchers found that participants had a 15% increase in cognitive performance after doing high intensive exercise.

#5: Reduce Stress

It’s common knowledge that exercise and endorphins help make you feel better!

It helps to reduce symptoms of stress, anxiety and depression.

How Many Times Per Week Should You Be Doing HIIT Workouts?

It doesn’t matter if you are new to HIIT or if you have quite a bit of experience, HIIT workout sessions are intense and difficult.

If you are new high intensity interval training workouts, then I would recommend starting off with just 1-2 sessions per week.

If you have been working out for a while, then I still recommend that you do no more than 2-3 HIIT sessions per week.

By doing 3 HIIT sessions per week, you will still reap the benefits while still giving your body enough time to recover properly.

The 3 Best High Intensity Interval Training Workouts

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I personally use these three HIIT workout routines, alternating between the three different routines every week.

The workouts are intense (especially routine #2), so I highly recommend a 48 hour break between each workout so that your muscles have enough time to recover.

Please note that routine #1 does not include a warm up.

Routine #2 and #3 include a warm up.

Routine #1

Time taken: 15 Minutes.

How does this routine work? 15 sets. 5 different exercises for 3 sets each. 35 Seconds on, 25 seconds rest between each set.

Recommended for? The 15 minute fat burning HIIT workout is a great routine when attempting your first HIIT workout.

Routine #2

Time taken: 30 minutes.

How does this routine work? You will do 3 sets of every exercise. 20 seconds on and 10 seconds rest between each exercise.

Recommended for? The fitness blender HIIT workout below is very intense. I recommend doing routine #1 and #3 for a few weeks first before attempting the routine below.

Routine #3

Time Taken: 15 minutes.

What will we be doing? 15 different exercises. 40 seconds on and 20 seconds rest.

Recommended for? More intense than routine #1 as the rest periods are shorter. I recommend doing routine #3 after doing routine #1.


If your main goal and aim is to burn calories and get results quickly, then HIIT workouts are for you!

They are tough and will test your physical and mental stamina.

HIIT workouts are a great way to change up your current workout routine and get a full body workout done!