HIIT Workout Routine For Men and Women

Donovan Baily competing in a 100 meter sprint

High Intensity Interval Training Overview

Before we start its best if we review exactly what hiit training is. HIIT stands for high intensity interval training. High Intensity Interval Training has become a popular way to burn higher levels of fat, improve endurance, and build strength. The basics of for high intensity interval training is any workout that alternates between intense bursts of activity and fixed periods of less-intense activity.

Recent research has shown that high intensity interval training burns adipose tissue more effectively than low-intensity exercise by up to 50%. Some benefits of hiit training are that you will burn higher amount of calories through the day (by causing your metabolism to speed up). This is why people using the interval training have greater weight loss.

Short bursts of intense activity has shown to be a stimulus for growth-building hormones putting your body in a better position to help you build lean mass.

  • Exercises suited for HIIT

  • Running
  • Biking
  • Jump-roping
  • Rowing
  • high knees
  • jumping lunges

Hiit Workout routine for men will usually not differ from a routine for women

Anything plyometric is generally well suited for a hiit training routine. As long as the movement gets your heart rate up fast it can be used within a hiit routine. But by far one of the best exercises if not the best to perform hiit training is with simple sprinting this is because sprinting causes a greater peak in oxygen consumption accelerating the loss of adipose tissue, and the only equipment required is running shoes so you can get started right away. Unless you suffer from joint pain a better exercise would be biking instead of sprinting.

It is important to remember well you are doing your hiit training not to stay still or sit down. Your resting periods are to be done with a mild stimulus. So if your hiit training is sprinting for 30 seconds and resting for 30 seconds you should be doing a mild jog for the 30 seconds of rest.

If you’re just starting with high intensity interval training its best to start simple and progress from there. A good start would be doing 5 minutes of hit training for the first week, then 7.5 minutes the next week and 10 minutes the following and continue with 2.5 minute increases until you are doing 15 – 25 minutes of hiit.

You can also change the amount of time at a high and low interval. For example in the first week you could cycle between 30 seconds of high intensity followed by 30 seconds of low intensity. Then the next week your cycle could do 35 seconds of high intensity with 30 seconds of lower intensity work and work your way up to a full minute of high intensity bursts.

The best time for your hiit training for fat loss is first thing in the morning on an empty stomach (if you can) because your body will burn higher amount of calories as you go about your day.

  • Benefits HIIT Training:

  • accelerate fat loss (overall reduction in body fat)
  • fast results in a short period of time
  • Can be done within a 15 minute time period
  • improve aerobic endurance (improving oxygen consumption by the body)
  • improve anaerobic endurance (Anaerobic movements use fast-twitch muscles for short bursts of intense activity lasting only brief durations of time) Examples of anaerobic exercises include isometric holds, sprinting, and high-intensity weightlifting
  • One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

Studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores.

Example circuit

  • Circuit One:

  • Burpees
  • Mountain Climbers
  • Jumping Jacks

Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests.

Jump rope 3 minutes

Rest 1 minute

  • Circuit Two:

  • Traveling Kettlebell Squats
  • TRX Pullups
  • Box Jumps
  • TRX Jack Knives

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

Jump rope 3 minutes

Rest 1 minute

If you’re still skeptical about hiit give it a try and you should begin to see benefits from HIIT training within a few weeks. Two weeks of high intensity interval training has shown to improve a person’s aerobic capacity as much as 6 to 8 weeks of endurance training.

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