HIIT, or High Intensity Interval Training, is a fast-paced style workout that helps improve your cardiovascular fitness as well as muscular power. Singles exercises are performed at a high (but still safe) intensity for short burst of time, followed by a brief (but important) recovery period. The key to success with a HIIT workout is in maintaining the right level of intensity. If it’s too easy, you lose out on some of the fitness benefits. If it’s too hard, you may get discourage or worse, risk injury. To help you reach just the right level of intensity, we offer a basic and advanced level, or progression, to most of the exercises included in this HIIT workout.

To begin, grab some water and the following equipment:

• One set of challenging dumbbells with flat edges
• One set of light dumbbells
• A step with risers
• A mat

If you can’t access this equipment, don’t worry. You can still do the workout with body weight only, and use other household objects, such as a set of stairs and a bench, in place of the step with risers. Get creative! But keep safety in mind, making sure you can perform each exercise with stability and control.

Round One

Round one consists of these four exercises: Split Squats, Bent Over Rows, Planks and Quick Steps. Choose the variation that is challenging, but safe. Beginning with the first Time Set, perform the first exercise continuously and at the fastest pace you can safely go, then rest. Repeat with the second, third and final exercise. Then move to the next time set, and repeat.

• Time Set 1 – 40 seconds work, 20 seconds rest
• Time Set 2 – 40 seconds work, 15 seconds rest
• Time Set 3 – 40 seconds work, 10 seconds rest

Split Squats

Split Squat

Deficit Split Squat

Split Squat: Position one foot in front of the other. Lower your back knee towards the floor at a 90 degree angle. Aim to have your back knee hovering just above the ground. Push through your front leg to stand up and return to the starting position. Maintain an upright chest position. Repeat with the opposite leg.

Options: Perform this exercise with just body weight or weighed. Add weight to each opposite arm to enhance your core activation.

Advanced – Deficit Split Squat: Position one foot in front of the other in an elevated position. A step works great. Lower your back knee towards the floor at a 90 degree angle. Aim to have your back knee hovering just above the ground. Push through your front leg to stand up and return to the starting position. Maintain an upright chest position. Repeat with the opposite leg.

Options: Perform this exercise with just body weight or weighed. Add weight to each opposite arm to enhance your core activation.

Bent Over Rows

Bent Over Row

Bent Over Row to Burpee

Bent Over Row: Place one dumbbell in each hand. Slightly bend at the knees and push your hips back as if touching a wall behind you. Pull your shoulder blades down and back to maintain a neutral spine. Begin with your arms fully extended toward the ground with palms facing each other. Bend at the elbows, pulling them towards your sides. Lower with control to the starting position. Repeat.

Advanced – Bent Over Row to Burpee: Place one dumbbell in each hand. Slightly bend at the knees and push your hips back as if touching a wall behind you. Pull your shoulder blades down and back to maintain a neutral spine. Begin with your arms fully extended toward the ground with palms facing each other. Bend at the elbows, pulling them towards your sides. Lower with control to the ground and establish stability. Hop both feet out to a fully extended position, your hands remaining on the dumbbells. Hop back in and stand up to the starting position for the row. Repeat.

Caution: use dumbbells with a flat edge.

Planks

Plank

Plank with Dumbbell Pull

Plank: Place your hands directly under your shoulders and come up onto your toes. Engage your core to maintain a straight line from head to toe. Widen your stance with your feet for additional support.

Advanced – Plank with Dumbbell Pull: Place your hands directly under your shoulders and come up onto your toes. Engage your core to maintain a straight line from head to toe. Widen your stance with your feet for additional support. Reach across with one arm to pull the dumbbell towards that side of your body. Be sure to not rotate your hips. Repeat with the opposite arm.

Quick Steps

Step Skiers

Hop Scotch

Step Skiers: Begin with one foot on the step and one off. Hop up, switching your feet in the air so that your feet switch place upon landing.

Advanced – Hop Scotch: Begin with one foot on the step and one off. Hop up so that both feet are off the step. On the next hop, switch your feet so the opposite foot is on the step. Continue to switch on and off.

Round Two

Round two consists of these four exercises: Glute Bridges, Push Ups, Boat Holds and Drop Squats. Choose the variation that is challenging, but safe. Beginning with the first Time Set, perform the first exercise continuously and at the fastest pace you can safely go, then rest. Repeat with the second, third and final exercise. Then move to the next time set, and repeat.

• Time Set 1 – 40 seconds work, 20 seconds rest
• Time Set 2 – 40 seconds work, 15 seconds rest
• Time Set 3 – 40 seconds work, 10 seconds rest

Glute Bridges

Elevated Glute Bridge

Elevated Single Leg Glute Bridge

Elevated Glute Bridge: Place your heels on the edge of elevated surface (step, bench, etc.). Your back and head should remain on the floor without a gap between your lower back and the floor. Push your heels into the bench, driving your hips towards the ceiling and creating a straight line from your knees to your shoulders. Lower back down with control.

Advanced – Elevated Single Leg Glute Bridge: Place one heel on the edge of an elevated surface (step, bench, etc.). Your back and head should remain on the floor without a gap between your lower back and the floor. Push your heel into the bench, driving your hips towards the ceiling and creating a straight line from your knees to your shoulders. Try to keep your hips even. Lower back down with control, and repeat with your opposite leg.

Push Ups

Push Up

Push Up with Climber

Push Up: Begin with your hands slightly wider than shoulder width distance apart. Your hands should be stacked underneath your shoulders. Bend at the elbows, allowing your entire body to lower towards the floor in a straight line. Your elbows should be angled at about 45 degrees and lowered to about 90 degrees.

Option: Drop to your knees or place your hands on an elevated surface.

Advanced – Push Up with Climbers: Begin with your hands slightly wider than shoulder width distance apart. Your hands should be stacked underneath your shoulders. Bend at the elbows, allowing your entire body to lower towards the floor in a straight line. After completing one push up, drive one knee in towards your elbow on the same side. Switch legs, driving the opposite knee in towards your elbow on the same side.

Boat Holds

Boat Hold

V-Up

Boat Hold: Begin in a seated position and lean back just slightly. Lift your heels off the floor and bring your knees in towards your chest just slightly. Use your core to maintain this position.

Advanced – V Up: Being in the Boat Hold position (see above). Slowly lower your legs and back towards the floor. Your legs should hover just about the ground and your back should fully touch the ground. Use your core to return to the starting position.

Drop Squats

Drop Squat

Drop Squat: Begin by straddling the step in your normal squat position. Hop up on to the step with both feet. When hopping back off to the sides, drop down into a squat. Repeat.

Can’t get enough of HIIT? You can find more on our group exercise schedule. And if you loved this free workout, check out some of our others:

• Indoor Snow Day Workout
• 20 Minute Core Body Workout
• Easy Dorm Room Workout
• 20 Minute Full-Body Workout