5 Best HIIT Workout Routines for Ultimate Fitness


High-Intensity Interval Training, commonly known as HIIT, is the go-to workout for those seeking maximum results in minimum time. HIIT combines short bursts of intense exercise with brief periods of rest, making it a powerful tool for burning calories, building strength, and improving cardiovascular fitness. In this blog, we’ll explore five of the best HIIT workout routines, each designed to target different fitness goals. Let’s start our journey into the world of HIIT and discover how to get the most out of your HIIT training sessions.

For more on what is HIIT, its benefits, its types and history, Please read here.

  1. The Classic Tabata HIIT Routine

Duration: 4 minutes

Interval: 20 seconds of high-intensity exercise, followed by 10 seconds of rest

The Tabata routine is a classic HIIT workout known for its intensity and efficiency. It’s a fantastic choice for those looking to kickstart their metabolism and boost overall fitness. You can choose any exercise you like for this routine, such as squats, burpees, jumping jacks, or push-ups. Here’s how to do it:

  • Perform the chosen exercise at maximum effort for 20 seconds.
  • Rest for 10 seconds.
  • Repeat this cycle for a total of 8 rounds (4 minutes).

The Tabata HIIT routine is ideal for burning calories, increasing endurance, and improving cardiovascular health. It’s a quick and effective way to get your heart rate up and your muscles working.

  1. The Pyramid HIIT Workout

Duration: 20 minutes

Interval: 30 seconds of exercise, 15 seconds of rest

The Pyramid HIIT workout is a versatile routine that combines different exercises to work various muscle groups. This workout gradually increases the interval duration to challenge your endurance. Here’s how it works:

  • Start with 30 seconds of a chosen exercise (e.g., jumping squats).
  • Rest for 15 seconds.
  • Increase the interval duration to 45 seconds.
  • Rest for 15 seconds.
  • Continue this pattern, adding 15 seconds to each interval, until you reach 1 minute.
  • Then, work your way back down the pyramid, decreasing the interval duration by 15 seconds with each round.

This routine is fantastic for building strength, enhancing endurance, and keeping your workouts exciting by mixing up exercises.

  1. The Cardio HIIT Circuit

Duration: 25 minutes

Interval: 45 seconds of exercise, 15 seconds of rest

The Cardio HIIT Circuit is perfect for those looking to improve their cardiovascular fitness while shedding fat. This routine combines cardio exercises with strength-based moves for a well-rounded workout. Here’s what it entails:

  • Perform a cardio exercise (e.g., jumping jacks) at maximum effort for 45 seconds.
  • Rest for 15 seconds.
  • Follow with a strength exercise (e.g., push-ups) for 45 seconds.
  • Rest for 15 seconds.
  • Repeat this pattern for a total of 5 rounds (25 minutes).

This workout not only torches calories but also builds muscle, making it a great choice for overall fitness and fat loss.

  1. The Bodyweight Blast HIIT

Duration: 20 minutes

Interval: 40 seconds of exercise, 20 seconds of rest

The Bodyweight Blast HIIT workout is perfect for those who prefer equipment-free workouts. It focuses on bodyweight exercises that engage multiple muscle groups for maximum results. Here’s how to get started:

  • Choose four bodyweight exercises (e.g., squats, push-ups, burpees, mountain climbers).
  • Perform each exercise at maximum effort for 40 seconds.
  • Rest for 20 seconds.
  • Move to the next exercise in your sequence.
  • Repeat this circuit for a total of 4 rounds (20 minutes).

This HIIT routine is a great way to increase strength, build endurance, and tone your body without any special equipment.

  1. The Crossfit-style HIIT Challenge

Duration: 30 minutes

Interval: 60 seconds of exercise, 30 seconds of rest

For those with access to equipment and a desire for a more intense challenge, the Crossfit-style HIIT workout is an excellent choice. It incorporates functional movements and equipment such as kettlebells, dumbbells, and box jumps. Here’s how it works:

  • Choose 4-5 exercises, incorporating both cardio and strength-based moves.
  • Perform each exercise at maximum effort for 60 seconds.
  • Rest for 30 seconds.
  • Continue this circuit for a total of 6 rounds (30 minutes).

The Crossfit-style HIIT workout is designed to push your limits, improve strength, and enhance overall athletic performance.


It is very much evident from the above discussed HIIT workout and fitness routines that these exercises are intensive in nature and require very short time as compared to the normal equipment based or gym based workout plans. These workouts ensure burning of higher number of calories in minimum time and you can conveniently perform them at your office or home. These are the best way to achieve your fitness goals and bodyweight training.

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