Two Women working out on a mat with weights 

Image: Shape Magazine

Today, we’re sharing the coolest new workout exercises to scorch calories this summer. The featured exercises are all high intensity interval training (HIIT) routines, meaning you’ll be sweatin’ and burnin’ fat at a rapid pace. Done correctly, HIIT training means you’ll actually be spending less time in the gym but you’ll toast more calories while you’re there. That’s a win-win in our book!

3 Top HIIT WORKOUTS (High Intensity Interval Training)

Before we jump into the exercises, let’s review some of the basics of high intensity interval training (HIIT). This type of training is also called High Intensity Intermittent Exercise (HIIE) or Sprint Interval Training (SIT). The main idea behind the specific exercise strategy is to get your heart rate pumping rapidly with short bursts of intense anaerobic exercises followed by short rest periods. Compared to aerobic exercises designed to cultivated endurance, anaerobic training goals are designed to scorch fat and calories through forceful energy busts in short, powerful interval pushes. A well-rounded workout regimen will include both aerobic and anaerobic exercises.

To get a clear idea of the difference in training purposes, consider a long distance runner vs a sprinter. A long distance runner has a thin long, lean build designed with endurance in mind. A sprinter has a muscular stature built with power in mind. No matter which type of exercise you choose to do, it is a good idea to consult your physician before trying new workout regimens.

Running Intervals and Sprints

The number one exercise you can do for HIIT is sprints. Consider your cardio carefully: instead of choosing to run for 20 minutes at the same interval speed (which can feel monotonous) instead try doing sprints for 5 minutes, 3 times. Even though you’ll be running for less time, your body will be constantly adjusting to the new speeds, creating bursts of energy and speeding up your metabolism. For your 5 minute sprints: try 1 minute at a comfortable speed, the next minute amp it up by .5, the next minute by another .5, by the fourth minute hit your absolute fastest sprint, on the 5th minute take it back down to a comfortable speed to slowly and carefully bring your heart rate down. Do this 3 times and, without a doubt, you’ll be sweatin’!

Woman running on treadmill in gym 

Image: Pop Sugar

Total Body Conditioning Exercises

After your sprints, try adding in a total body exercise rotation. These quick exercises will release large bursts of energy helping enhance muscle growth and toning. A trainer once told me: cardio will help maintain your current body shape, weight lifting and body training will help change the shape of your body. Like utilizing both forms of cardio, it’s important to also incorporate weight training into your routine; whether you use free weights or your body weight to do so. Try doing each exercise in the rotation below for 45 seconds with a 15 second break in between each exercise. Do the entire rotation 3 times. The entire exercise will only take 15 minutes but you’ll feel the burn quickly!

Total Body HIIT Rotation

  • Push-ups
  • Weighted Squats
  • Tricep dips
  • Plank Mountain Climbers
  • Burpees

Woman demonstrating kettlebell squat

Image: Youtube

Outdoor HIIT Rotation

For those of you who don’t have a gym pass, don’t despair. You can still get a great workout in without using any gym equipment. In fact, the total body conditioning rotation above can be modified to be done at home or outside. This HIIT rotation is designed to be done outside; which is great for summer, you can get some vitamin D and burn calories at the same time. In this rotation, you’ll do each exercise as quickly as possible keeping the best form. Do the entire rotation 3 times for a quick, yet effective workout.

Outdoor HIIT Rotation

  • 1 minute jog, 30 second sprint
  • 10 incline push ups (use a bench)
  • 20 squat jumps
  • 20 tricep dips (use a bench)
  • 1 minute jog, 30 second sprint
  • 10 tricep pushups
  • 30 plie squats
  • 30 sit ups
  • 10 burpees
  • 1 minute plank hold

Woman doing outdoor exercise 

Image: Reservalife

For more posts like this, check out the HAPARI Blog. We’re like your favorite lifestyle blog, but better - mostly because we follow the HAPARI code of creating quality content you want to read. See you there!

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