1. Step to HIIT:

From Latorya Watts, Figure Olympia Champion. 

Cycle in this shoulder and leg HIIT session to take your body beyond the brink of beautiful. Do three intervals; rest 30 seconds between each.

Interval 1

  • Step/Reverse Lunge with Front Dumbbell Raise (15 reps each leg)
  •  Wide-to-narrow Jump Squat (15 reps)

Interval 2

  • Stepup with Dumbbell Side Lateral  Raise (15 reps)
  • Wide-leg Burpee with Pushup (15 reps)

Interval 3

  • Narrow Squat with Arnold Press (15 reps)
  • Jump Lunge  (15 reps each leg)

Do three rounds; rest one minute between each. 


From Erica Giovinazzo, M.S., R.D., head coach, GM, AND nutritionist at Brick Los Angeles. 

Do these HIIT drills for burning fat when you have little to no equipment.

  • Stairs are an easy way to do HIIT sprints. Do several repeats, or try one-leg hops up the stairs.
  • On a track? Try hurdles! All you need is one short hurdle: Leap back and forth over it to send your heart rate soaring. (You’ll also activate your fast-twitch muscle fibers like crazy.) Or jump as far as you can over the yard lines on a football field. Aim to jump five lines, then jump back to start.
  • There’s no shortage of body-weight movements you can do to raise your heart rate. Squats, jump squats, lunges, jumping lunges, split squats, bear crawls, pushups, situps, Russian twists, mountain climbers, jumping jacks, thrusters, and, of course, burpees can all be turned into HIIT workouts by doing a set of each, going all out for time. 


From Gerren Liles, Reebok Ambassador, fitness expert for Acacia TV, and the founder fo Vision Fitness. 

Most people think HIIT involves doing a move really fast (like squat jumps or burpees) for a certain amount of time, with minimal recovery. However, isometric training (holding a position or muscle contraction in place, such as a plank or the bottom of a squat) can be just as effective in elevating the heart rate. Plus, you’re training your muscles in a different manner that may translate well in real-life situations. Doing intervals of a wall-sit or holding the bottom of a pushup makes a good variation for people who may have joint issues.

Try This Isometric HIIT Plan: 

  • 20 squat jumps
  • 15-second squat, hold at bottom
  • 10–20 pushups
  • 15-second pushup, hold at bottom (chest nearly touching the floor)
  • 20 star jumps (jumping jack off floor or do jumping jacks to modify)
  • 15-second narrow squat hold (legs together, hands behind the head or in the air)
  • 15 situps
  • 15-second V-sit hold Recovery, 60–90 seconds

Repeat circuit three times. 

SEE ALSOHigh-Intensity Finishers That Will Amp Up Your Workout 



48: The number of hours your body can keep burning calories after a HIIT workout. 

5: The number of calories burned per liter of oxygen consumed during a HIIT workout, according to the American Council on Exercise.

58 is the number of calories burned in five minutes of running at 7.5 mph (eight- minute mile). 

27 minutes is the length of a HIIT workout necessary, three times per week, to equal 60 minutes of steady cardio five times a week. 

Why does HIIT burn fat so well? Doing short intervals of high-intensity exercise, especially those that involve a lot of muscle mass, requires
a tremendous amount of oxygen (and therefore calories burned) during both the work interval and the recovery periods. 

HIIT Training has been shown to provide a variety of health benefits, including improving blood pressure, cardiovascular health, insulin sensitivity, cholesterol profiles, abdominal fat, and body weight while maintaning muscle mass, according to the American College of Sports Medicine.

SEE ALSO: 11 HIIT Workouts to Try