10 HIIT Workouts to Get You Super Shredded Fast

Best HIIT Workouts for Fat Loss and Muscle Gain

10 Best HIIT Workouts for Fat Loss and Muscle Gain

HIIT or High-intensity interval training (Workouts) are one of the best ways to burn the excess calories and fat from your body, and get ripped as quickly as possible. This exercise regimen needs you work out extensively for short periods, followed by complete rest periods, so that the body has to work more than it has to do in case of steady-state cardio activities. Here are 10 HIIT workouts for muscle gain and fat loss.

The Hill Sprint Series

Hill Sprint Series HIIT workout

This is, as you can understand, a much more effective fat torcher than running on the plain ground. When you sprint on an incline, it can train your body amazingly well. It can prevent over striding for you as well as reduce the impact over the joints. It can make you much less hamstring injury-prone during a hill sprint as compared to sprinting on a flat surface.

All that you really have to do is look for a hill or at least a steeply inclined surface where you can sprint up for about half a minute. Next, walk down back to the original point. It can be your recovery time. Repeat the process for 10 rounds in total.

The Bike Sprint

The Bike Sprint HIIT workout

If you own a stationary bike, this is a HIIT exercise that you need to perform. Try pedaling as fast and as hard as possible for a span of 30 seconds. Try to turn your legs over at a very quick pace. Ensure that your bike has some level of resistance. Avoid setting the bike to its lowest resistance. Once you have done that, slowly pedal at an easygoing pace for a minute. Repeat the process for 10 to 20 rounds, based on the amount of time that you can afford on it.

The Battle Ropes Workout


As you can understand, you need to use the battle ropes at your gym. Avoid making it too complicated. Simply move the ropes as quickly and aggressively as you can, so that your heart rate gets accelerated. Grab a battle rope pair and begin to perform the waves or slams. Do this for half a minute and then take rest for around 1 minute. Repeat the process for as many as 10 rounds.

Treadmill workouts

Treadmill HIIT workouts

If you do not have the luxury of a hill, and can only manage a treadmill at your local gym, so be it! You can try HIIT on your treadmill by running at a normal speed during the first two minutes, and then changing the speed. Thereafter, you have to change your treadmill speed after each minute, until you are able to notch up the highest speed and finish at a moderate speed.

Also Read:

High Knees HIIT

  • Try doing High Knees for 15 seconds.
  • Take rest then for a span of 45 seconds.
  • Then, try doing air squat for 15 seconds.
  • Again take rest for 45 seconds.
  • Start jumping jacks for a span of 15 seconds.
  • Once more, take rest for 45 seconds.
  • Then perform burpees for a period of 15 seconds.
  • Take rest for 45 seconds.

The whole circuit must be repeated 5 times.

Sprint and Walk

Try to sprint for a period of 15 seconds. Then walk for a minute. Ensure that your workout-and-rest ratio equals 1:4 minutes. Ensure that the circuit is repeated for 10 times. The full time would be 12.5 minutes.

Mountain climbers – skaters

woman doing mountain climber exercise

You can perform High Knees for a span of 30 seconds. Next, perform mountain climbers and then skaters – each for 30 seconds. Then take rest for a minute. Ensure that 1:2 is your work/rest ratio. Repeat the total circuit for as many as 4 times.

Stair climbing

sportive girl doing staris climbing HIIT workout

If you have stairs at home, this one can be great! Use an interval timer and try to run up and down stairs very fast for a minute. Set the timer, press start and get going. Take rest after 1 minute. 1:4 is your work/rest ratio.

Short sprint and jump

If you have healthy knees, get a pair of good shoes with enough cushioning and try this workout.

  • Sprint for 15 seconds.
  • Spot jump for 5 seconds.
  • Take rest for 2 minutes.
  • Repeat the steps.

Do this for a total of 5 reps.

Track Sprint HIIT

Begin to walk on the straight side of your local track. Sprint immediately at 100% around its curve, and then again to walk its straight side. Do this for around 4 – 6 laps, based on how much you have advanced in your cardiovascular activities.

For athletes, it can boost stamina a lot. Even when it comes to non-athletes or normal people, HIIT can be very useful for better body shape as well as in carrying out regular activities such as climbing or going down stairs, running a short distance to catch a bus or train etc, without getting out of breath.


Please enter your comment!
Please enter your name here