7 Trending High-Intensity Interval Training (HIIT) Routines for Quick Results

HIIT training is a recent fad due to its efficiency in burning fat, increasing metabolic rate and being effective on heart health. Compared to evenly moderate exercise over a particular duration, HIIT is characterized by rapid/inconsecutive high intensity exercises which are often followed by slightly lower intensity exercises; it is effective in calorie consumption in limited time. 

If you're looking to add some HIIT to your routine for faster results, here are 7 trending HIIT workout formats to try:

1. Tabata

Tabata’s protocol belongs to the earliest identified forms of HIIT that are associated with the name of the Japanese scientist Dr.Izumi Tabata who introduced them to the western world in 1996. It consists of 8 rounds of ultra-high intensity intervals:

20 seconds of all-out effort 

10 seconds of rest

You just do this 8 times and for 4 minutes work you have earned your dough. Sprinting, jump squatting, push-ups and burpees are some of the most prevalent workouts applied. Tabata is very intensive, but this is why you can get all the benefits in such a short amount of time.

2. 30-20-10

Due to its effectiveness as well as easy to follow format, this 3-part HIIT format has received rise of popularity. As the name suggests, you structuring your intervals like this:

30 seconds of work

20 seconds of rest 

10 seconds of work

Short breaks should be taken between the rounds: ideally 30-60 seconds. As I pointed out before, the 30-20-10 formula is flexible whenever you are doing an exercise such as running sprints, cycling, rowing, or bodyweight exercise. Aim for 6-10 rounds.

3. 7-Minute Workout

The 7-minute workout grew popular fast when a study in the same year established that only 7 minutes of HIIT could adequately improve the heart’s health as well as burn fat. The classic 7-minute sequence alternates cardio bursts and strength moves:

High knees for 30 seconds, then 30 seconds rest 

30 sec push-ups, rest 

30 sec squats

30 sec tricep dips, rest

Runners, jumpers, lifters, turners, and stretchers 

Switching from one exercise to another brings your heart rate to a higher range than is healthy for the prolonged durations. The use of apps and online videos mean that people can do 7 minutes workouts. 

4. Fartlek Training

Fartlek is a form of HIIT with its origin in endurances running, incorporating featured intensity intervals within continuous training. The term fartlek is derived from a swedish word and it is used to describe an exercise regimen comprising speed play.

A sample fartlek workout may include intervals like:

2 minutes hard effort 

90 seconds easy jog

1 minute sprint

2 minutes moderate pace

30 seconds fast stride 

By its nature, fartlek training is flexible; it adapts to the way you feel at any given time as opposed to the music timing system. This makes it mentally challenging at the same time that it improves the speed and the level of stamina.

5. Fitness Blender HIIT workouts  

Kelli and her husband Daniel, comprising FitnessBlender.com, provide husband and wife training and offer the largest database of free at home videos of HIIT, cardio, strength training, and Pilates. 

The basic routines are 5 min express to 30 min fat blasters. Nearly all of them have basic interval timing and the demonstration of the exercise is relatively easy to understand. Bodyweight and simply some floor space; nothing more is required to melt the calories away.

6. HIIT Spinning

HIIT aspects have been part of traditional spin classes for some time, but HIIT spin classes are currently prevalent. Similar to standard spins, such workouts are done on a spin bike. But rather than steady riding, instructors take you through abrupt out of saddle work followed by slight recharge in a deep saddle sit.

A sample HIIT spin workout may include:

45 seconds seated climb 

30 seconds standing at a fast pace sprint

30 seconds medium seated turn their pedalsبتtoHaveBeenCalled

intervals keep on enhancing the cardiovascular fitness level and leg muscle strength while on the same enhancing body make-up. Thus it is lower impact than running or plyometric HIIT; although this is facilitated by the supportive bike seat.  

7. Crossrope

They asked who said that jump rope is only meant for kids? Bursting into popularity from Instagram, Crossrope has revolutionized HIIT jump rope training and has become the go-to equipment for pro-sports athletic teams as well. Former college basketball players designed Crossrope, smart ropes that are weighted and adjustable, along with Crossrope app membership for HIIT jump rope.

A Crossrope HIIT sequence may blend intervals like:

30 seconds double unders 

15seconds used for single rope sprints  

15 seconds high knees

Rest 30-60 seconds

The program currently is in line with the concepts for fat loss, lean muscle gain or simply overall fitness. Jumping rope develops gross total body strength and agility plus increases heart rate to 20+ calories per minute at high-intensity – that’s right, playing is productive.

The Takeaway

HIIT comes in nearly infinite varieties ranging from the traditional one originating in 1990 Tabata technique that consists of four minutes intervals of work to four minutes intervals of recovery to unstructured Fartlek running. The underlying theme is to work at high intensity for a short duration and then followed by equal duration of low / rest to have your calorie expenditure and fitness levels shoot through the roof.

Thus, you can transition out of the common HIIT ruts and boost the outcome pursuing the frequently used protocol or following the trendy Crossrope. This is done by exercising toThe best effort possibleduring the intense stimulus and then having complete rest before the next, this makes HIIT Both time effective and energy effective.