HIIT workouts, particularly when we're talking about the best HIIT workout to burn belly fat, may be grueling, but they are also super versatile. You can mix body weight and weights to build a fantastic muscle-building fat-burning circuit. A goal of 3-5 rounds with 1-2 minutes rest in between will give you a fantastic HIIT workout. However, HIIT with bodyweight exercises can be just as effective if you cannot get to a gym for your workout. The goal is to maintain good form and keep moving, not to perform every single rep at the highest possible intensity. For example, you can swap jumping jacks for step-outs, do push-ups on your knees, or take the jump out of a burpee. This includes getting enough quality sleep and taking planned rest days throughout the week. Don’t let the goal of burning fat make you forget the importance of also having muscle. Before we go any further, it’s important to note that sometimes two terms, HIIT and interval training, are commonly, but incorrectly, used interchangeably. HIIT can be used with any type of exercise, including resistance training, bodyweight movements, your favorite cardio machines, battle ropes, kettlebells, and so much more. To clarify, every time you read HIIT in this article, it refers to high-intensity interval training. You did the hard work, now it’s time to bring your body back to a state of rest. This routine is designed for maximum impact in minimum time, using the same high-intensity principles we swear by at Armourbody. A 15 minute fat burning workout is the perfect solution for your busiest days. Get back to looking and feeling better than ever with this fun and fast “any time or anywhere” 15-minute bodyweight HIIT workout created by New Body Plan editorial director Joe Warner The Best Training Shoes for 2026 That shared energy and community spirit is what we’re all about at Armourbody. Studies consistently show that social support from friends or workout groups enhances motivation and accountability. Knowing that someone is expecting you to show up can be the push you need on a tough day. While you might be focused on a specific goal, like weight loss or muscle gain, don’t forget to celebrate all the other wins along the way. While 15-minute HIIT sessions are incredibly effective, it’s important to have realistic expectations. This recovery process requires energy, which means your metabolism stays elevated and you continue to burn calories for hours after your workout has ended. In simple terms, your body has to work hard to recover and return to its normal resting state. Push-Up to Plank TapCombine upper body strength with core stability. Repeat the entire circuit 3 times for a full workout. Perform each exercise for 40 seconds, then take a 20-second rest before moving to the next one. Well, here’s your chance with a 15-minute HIIT workout. Have you ever wished you could get fit in just 15 minutes? Whether you’re a busy professional, a new parent, or just someone trying to stay active, this routine is your ticket to a healthier, fitter you. The warm-up prepares your muscles, joints, and cardiovascular system for the upcoming workout, reducing the risk of injury and improving performance. Throughout the history of exercise, mobility has often taken a back seat to strength training. Start with a proper warm-up for your entire body such as 3 to 5 minutes of cardio. Like your bodyweight exercises, there are many benefits (4). As with any exercise, proper form is imperative, especially when switching between exercises as you strength train. Warm-Up, Cool-Down & Recovery Is this workout enough on its own? Lateral Lunges + Crossbody Reaches-Traveling Jack Taps (forward and back) For most of us, it takes practice pushing ourselves (safely) past the point of initial discomfort to achieve a true perceived maximum effort. Bump up your efforts for each exercise during the second round knowing that you only complete this circuit twice. One of the easiest ways to put forth a maximum effort and reach breathlessness during a HIIT workout is with high impact moves that include jumping and plyometrics; however, high impact is not the only way to drive up the heart rate. The bodyweight HIIT workout is made up of six different exercise that you’ll do in a circuit or “round”.This simple habit will help maintain your energy levels, support muscle function, and keep you feeling your best during every Armourbody class.You won't need any equipment for this and all of these exercises can be done in a relatively small space.“This is especially beneficial for women over 40 or anyone managing a chronic illness or fatigue condition where long workouts simply aren’t feasible,” she says.For more intensity, add shoulder taps between reps.Yes, you might have to leave the premise for this one, but it’s the best way to maximize the burn.When you are in the thick of things, you might not get enough time to turn your wrist and glance at your smartwatch.That’s why maintaining proper form is non-negotiable, especially during high-intensity exercises. 1) Chest-to-Floor Burpee 20sec work, 30 rest Don't stop working until the 20 seconds are up, then rest fully for 30 seconds before moving onto the next move. Six moves, three rounds and lots of rest. Bicycle crunches target your deep core muscles, especially your obliques, which are key for trimming your waist and strengthening your midsection. Lunges target your glutes, quads, and hamstrings while improving your balance and stability, making them an essential exercise for building a strong foundation for overall muscle toning and weight loss. Get the latest fitness tips, workout plans, and nutrition advice delivered straight to your inbox. Our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Like other training programs, you must stay consistent, patient, and disciplined while following this HIIT workout regime. Modifications include slowing down the tempo, decreasing your range of motion, and/or omitting an element from any of the multicomponent exercises in the circuit. So if your form is starting to get sloppy or you are significantly limiting your range of motion to make the movement easier then take a longer break so you can focus more on form and effort than on just getting the workout done quickly. We have broken the HIIT portion into two sections, each of which consist of 6 different exercises. Sprint workouts that include 20 seconds of maximum effort and then walking or jogging for 40 seconds for a total of 15 minutes is a great starting point. And thanks to HIIT training that uses resistance training and bodyweight exercises, you can have your cake and eat it too (as long as cake is actually a HIIT workout). This full-body session will burn through body fat in 15 minutes flat. All of the exercises in this routine are great not only for burning fat and improving cardiovascular endurance, but also for reshaping the butt and thighs. The body needs time to heal itself after rigorous training and rest is an important and often overlooked part of fitness. These also make transitioning between different modes (fat-burning or muscle-building) more fluid, leading to that lean, toned physique.“I was often too fatigued for long cardio sessions, but I refused to give up on moving my body,” she tells us.So, why are we dividing the workout into three phases?With that said the average total calorie burn will be from 78 calories on the low end to 190 on the high end.A bodyweight workout is efficient, challenging for any fitness level, and improves your muscle endurance.You’re packing a full session’s worth of effort into a fraction of the time, which is why high-intensity interval training (HIIT) is so powerful.By pushing yourself hard in short bursts, you trigger the "afterburn effect," which keeps your metabolism elevated for hours after you're done.The key is to push yourself to a point where you’re breathless by the end of each interval. These simple, science-backed strategies will help you build a foundation for a fitness journey you can actually enjoy and stick with for the long haul. The most important thing is that you’re here and ready to begin. Stepping into a gym for the first time can feel like a big deal, but remember that every single person had a day one. Being even slightly dehydrated can make your workout feel significantly harder. • Stand tall with your chest up, abs engaged and hands by your sides.• Jump up and bring both feet out wide to the sides while raising your arms to the sides so your hands finish above your head.• Jump back from the wide stance to the start position, lowering your arms as you go. Halfway through the time switch legs. • Stand tall with one foot forward and your chest up and abs engaged.• Bend both knees to lower until your knee almost touches the floor.• Push through your front foot to return to the start and repeat. Go as low as you can, then press back up to straighten your arms and return to the start position. Instead of going full-send during the Russian twists and crunches, use that time to catch your breath and regroup. This training session combines explosive movements and a quick pace that will leave you breathless. So, why are we dividing the workout into three phases? This workout is divided into three sections to prioritize different objectives and help you get the best bang for your buck. Let’s get into how you can maximize your effort and get the results you’re working so hard for. From how hard you push to how you refuel, these small adjustments can make a huge difference in your progress. It’s not just about going through the motions; it’s about making every second count. Listen to your body and choose the option that feels right for you. When squatting, imagine you’re sitting back in a chair and keep your chest up. Want a quick, fast and fun workout to feel great? Sumo squats are an underrated and underutilized bodyweight move that targets your glutes, quads, and inner thighs.6254a4d1642c605c54bf1cab17d50f1e Love ‘em or hate ‘em, no workout is complete without burpees. The HIIT workout listed in this article is best suited for intermediate and advanced exercisers. Remember, you break down muscle tissue during a workout. Your strength training results ultimately boil down to your diet and recovery protocols. Furthermore, they can improve muscle strength and power, boost flexibility, lower the risk of muscle stiffness and DOMs, and enhance range of motion. You should never start or end a workout abruptly. There are countless options for your intervals, but as a basic starting point, you can choose the time period you are going to train for and then pick your intervals. You can do a different exercise each time, but that becomes a bit of a memory game. What’s cool about Tabata is that you alternate between two exercises. HIIT, however, is the top choice for an incredible calorie burn. Interval training can act as an excellent option for a beginner entering the world of this style of cardio training. You can combine any and all of them to create the HIIT workout of your dreams. There are tons of options, sometimes an overwhelming assortment, but lucky for you, we have the best ones right here. A common misconception is that you must do long boring cardio sessions to burn extra calories. While cardio torches calories in the moment, strength training is what reshapes your body for lasting results. High-intensity interval training (HIIT) is built on this principle, alternating between short bursts of all-out effort and brief recovery periods. This is why we focus on compound, full-body exercises. Muscle is metabolically active tissue, meaning it burns more calories at rest than fat does. Cardio, especially high-intensity interval training (HIIT), gets your heart rate soaring, which is fantastic for immediate calorie burn and cardiovascular health. This is a two-for-one exercise, as you’ll be working your core and cardio. This move offers an effective combo of mobility and strength—and yoga fans will be quite familiar with it. Elizabeth suggests performing 30 seconds of work, followed by 15 seconds of rest. Elizabeth shares a productive routine she’s used with clients and performs herself. “I always say, ‘Movement is medicine, but intensity is the prescription,'” Elizabeth offers. For example, you could do your HIIT routine on Monday, Wednesday, and Friday, leaving the other days for rest, stretching, or light activity like walking. A great strategy is to alternate your workout days with rest or active recovery days. After your workout, focus on a balanced meal with protein and complex carbs within an hour or two to help your muscles recover and refuel your energy stores. Nutrient timing helps you maintain energy during your workout and repair muscle tissue afterward. Fueling your body correctly can make or break your workout performance and recovery. Side Plank Dips That’s where a 15 minute HIIT workout no equipment routine comes to the rescue. By pushing yourself hard in short bursts, you trigger the "afterburn effect," which keeps your metabolism elevated for hours after you're done. Can I actually build muscle with such a short workout? Building a fitness routine is a personal process, and it’s all about finding what works for you. Pushups or Chaturanga to Downward Dog (6 to 10 reps) So, the more muscle you have, the higher your resting metabolic rate. Building lean muscle is your secret weapon for long-term fat loss. But without strength training, you're missing a key piece of the puzzle. With the right plan and the right discipline, you can get seriously shredded in just 28 days. The excess post-exercise oxygen consumption (EPOC) effect is when your body continues burning calories at an elevated rate even after your workout is completed. What that means is that you are combining short bursts of intense exercise with varying periods of rest or lower-intensity exercise. In fact, when weight loss is your goal, high-intensity interval training is one of the best ways to burn calories and melt fat. His areas of particular interest are fitness, workouts and adventure. Hydration is a game-changer for performance and recovery, yet it’s often overlooked. It’s a simple change that makes a huge impact on your overall health and workout performance. These foods are packed with the essential nutrients your body needs to function at its best, both in and out of the gym. Best Bodyweight Exercises – Bodyweight Workout Plan This 15-minute workout is perfect for anyone looking to maximize their fitness with minimal time. We also provide HIIT workouts to help you burn fat fast and build endurance. At Back Bay Fit, we offer personal training for strength, fat loss, and overall fitness. You just need to show up and give it your all for just 15 minutes – if you do, I promise you won’t regret it! Remember, after following a really good workout plan it’s impossible not to feel better! I’ve designed for you the ultimate bodyweight HIIT workout. HIIT will improve your muscle power output and allow you to build muscle even if your primary use for it is fat loss2. We'd recommend not letting it go longer than minutes. Trust us, a fast metabolism is just what you want if lean muscle and less fat are your goals. Add in the EPOC effect, and your metabolism will be in overdrive for the rest of the day post-workout. We've got 5 reasons to start including it in your workout split. It will launch your fitness into a new stratosphere. This isn’t your average HIIT workout. Consult your healthcare provider if you’re experiencing pain, and it doesn’t subside within a couple of days. The adult male body comprises 60 percent water. Eating a small meal or snack about 30 to 60 minutes before your workout can dramatically improve your performance. Proper nutrition helps you push harder, build muscle more effectively, and bounce back faster, so you’re ready for your next session. Showing up for a high-intensity workout at Armourbody is half the battle; the other half is making sure your body has the right fuel to perform and recover. Spend at least two minutes waking up your body with dynamic movements like leg swings, arm circles, and torso twists. Aim for three to four 15-minute workouts spread throughout your week. HIIT workouts are a godsend for people with jam-packed schedules who cannot set aside 45 to 60 minutes daily to exercise. You’ll start with shorter work times involving more energy-intensive exercises to get your metabolism into top gear. When done correctly, HIIT workouts are incredibly effective for building muscle and burning calories in a limited time. Don’t have access to weights but still want to get that awesome fat burning and muscle shredding workout? This 45 minute, non-stop, full body HIIT workout will push you to your limits and beyond. For the uninitiated, HIIT workouts involve alternating between bursts of all-out effort and short recovery periods.You did the hard work, now it’s time to bring your body back to a state of rest.Although this is a bodyweight workout, you must invest five to 10 minutes before each session to warm up the muscles, joints, tendons, and connective tissue.We also provide HIIT workouts to help you burn fat fast and build endurance.A focused 15-minute HIIT session can provide results equal to or better than longer workouts.The adult male body comprises 60 percent water. You can step back instead of jumping in a burpee, or perform push-ups on your knees. If an exercise feels too challenging, don't be afraid to modify it. Yes, you can absolutely build and maintain lean muscle. For the best results, aim to complete three to four of these high-intensity sessions per week on non-consecutive days. We’ll focus on compound exercises that work multiple muscle groups at once, like squats, lunges, push-ups, and planks. Moves like squats, lunges, and push-ups recruit multiple muscle groups at once, making them incredibly efficient for a short workout. To get the most out of a 15-minute workout, you need to choose your exercises wisely. This simple step helps your body transition out of workout mode and kickstarts the recovery process so you’re ready to go for your next session. Focus on maintaining form throughout each exercise to maximize effectiveness and prevent injury.Newbies should alter the programming to ensure they can perform the exercises with the correct form without feeling overwhelmed.You put in less time.Sign up to the Men's Health newsletter and kickstart your home body plan.Rest for one minute and try to complete five rounds.We've got 5 reasons to start including it in your workout split.The goal is to push yourself into an anaerobic state—that breathless feeling where you can’t hold a conversation.As your fitness level improves, you can do longer HIIT workouts and increase the number of sessions you do per week, but keep an eye on your muscle recovery. The key isn’t about how long you exercise, but how you exercise. It’s not just "better than nothing"—it’s a genuinely potent way to maintain momentum and keep your metabolism firing. But what if you could get a powerful, effective session done in less time than it takes to scroll through social media? Some days, the idea of a workout feels completely overwhelming. Sign up to get your free copy of our 50 Best Abs Moves book - worth £7.99 - and to also receive the New Body Plan FitList, a free weekly email containing exclusive advice on how to build the body you want! The bodyweight HIIT workout is made up of six different exercise that you’ll do in a circuit or “round”. And my new bodyweight HIIT workout doesn’t require any specialist equipment, just a bit of time, a little space and a whole bunch of positive energy to give the session everything you’ve got! In fact, intensity, not time, is more important for getting those fat-torching benefits. Triceps dips are a fantastic bodyweight exercise for toning your arms and building upper-body strength. One of the best perks of a bodyweight workout is time efficiency and home-friendliness.In this 10-minute ladder HIIT workout, you'll alternate between medicine ball slams and dumbbell thrusters.After your workout, focus on a balanced meal with protein and complex carbs within an hour or two to help your muscles recover and refuel your energy stores.This simple step helps your body transition out of workout mode and kickstarts the recovery process so you’re ready to go for your next session.You don’t need a gym or fancy equipment—just your body and a little motivation.It’s not just "better than nothing"—it’s a genuinely potent way to maintain momentum and keep your metabolism firing.Rest for one minute, then repeat the circuit for a total of two rounds.Keep alternating left/right for one minute.You can step back instead of jumping in a burpee, or perform push-ups on your knees. If you’re unsure, watch tutorials or consider joining a group class where an instructor can provide real-time feedback. Proper form ensures you’re targeting the right muscles and getting the full benefit of each movement. For example, if you do a 40-second interval of high knees, rest for 20 seconds before the next exercise. In a HIIT workout, your rest periods are just as important as your work intervals. The beauty of these exercises is that they can be easily modified to match your current ability. That’s where a 15 minute HIIT workout no equipment routine comes to the rescue.For example, if you love Crossfit or the rowing machine, these HIIT rowing workouts may be exactly what you're looking for.The body needs time to heal itself after rigorous training and rest is an important and often overlooked part of fitness.Instead, you must learn to pace yourself so you can maintain the same intensity throughout the workout.Research confirms that gradually increasing intensity is key for long-term success.How many times a week should I do these 15-minute workouts?This increases the blood flow to the target muscles and primes them for the demands of the HIIT workout, significantly limiting the possibility of injury.Autoimmune hepatitis changed that forever, making her a “barely-able-to-move survivor.” The chronic condition prompted Elizabeth to perform 15-minute, high-intensity workouts. Mountain ClimbersA fast, dynamic exercise that raises your heart rate while working your abs, shoulders, and legs. After each push-up, tap your opposite shoulder while keeping your hips steady and your core engaged. These quick routines are intense, effective, and designed to fit into even the busiest schedules—without requiring any special gear. You don’t need a gym or fancy equipment—just your body and a little motivation. Between work, family, and daily responsibilities, squeezing in a workout often feels impossible. How Solbasium Put Red-Light Recovery on the Sidelines of the NFL Also feel free to swap out any of the exercises to customize it for your own personal needs. Depending on your goals, your fitness level, and how much time you have, there are a lot of different ways that you can use this video. Kick up the intensity to match your fitness or energy level. This exercise yields a high calorie burn.6254a4d1642c605c54bf1cab17d50f1e “I was often too fatigued for long cardio sessions, but I refused to give up on moving my body,” she tells us. One of the best perks of a bodyweight workout is time efficiency and home-friendliness. Eat a meal as soon as you can after a workout, and if it's going to be any longer than minutes before you can prepare a meal, make sure that you choose a healthy snack to hold you over. On your rest days, you can do strength training and/or lower impact, endurance cardio, but make sure to take at least 1-2 days each week where you aren't doing either HIIT or strength training. If you're looking for a quick and efficient bodyweight routine that's going to challenge you, try this HIIT workout. Usually Daniel and I design and write our own routines, but this time he asked me the favor of writing his next workout for him. The same goes for dizziness, lightheadedness, or extreme shortness of breath that doesn’t improve with rest. This increases blood flow to your muscles and prepares your joints for the intensity to come, which can significantly reduce your risk of injury. A great workout starts before the first rep. First, check your environment. Proper hydration is essential for optimal performance and helps support the metabolic processes that burn fat. When you're properly hydrated, your body can work more efficiently, your energy levels stay higher, and you can push yourself further. This is where the magic of combining cardio and strength training comes in. Work for 45 seconds, then rest for 15 seconds before moving to the next exercise. High-Intensity Interval Training (HIIT) is built on short, all-out work periods followed by brief rest. Try belly-fat exercises like planks and crunches.Squeeze maximum fat burning out of just 15 minutes with this full-body home workout.Focus on maintaining good form and moving at a pace that feels right for your body.Research suggests that these intense intervals can be more effective for weight loss than longer, less strenuous workouts.He's purpose-driven to lead you to the best sweat of your life with these hard-hitting, 15-minute workouts.Instead of going full-send during the Russian twists and crunches, use that time to catch your breath and regroup.Add in the EPOC effect, and your metabolism will be in overdrive for the rest of the day post-workout. Sign up to the Men's Health newsletter and kickstart your home body plan. After 20 seconds, take your rest, then start on your climbers. Pause, then push back up and extend your leg back to the start position. You only need a bit of space and, as it happens, you’ll actually be resting for longer than you’re working. For more intensity, play with switching your grips. Focus on proper form and row to the height applicable for your level of fitness. For more intensity, a pulse at the top of the movement. For more intensity, straighten your bottom arm into a standard side plank. For more intensity, add shoulder taps between reps. Performing a variety of exercises ensures you are training all your muscles from different angles, helping you carve a balanced physique. Most high-intensity interval training (HIIT) workouts are a joke — there I said it. We’ll be performing 45 seconds of exercise followed by 15 seconds of rest for each movement in this no repeat workout. Get personalized meal plans to help you burn fat and build muscle. For the uninitiated, HIIT workouts involve alternating between bursts of all-out effort and short recovery periods. Your muscles grow back bigger and stronger while you’re resting and eating a balanced diet. Research shows that static stretches like the Samson stretch post-training can flush out the metabolites from the muscle tissues, kickstarting recovery. Well, in this case, working harder for less time is what’s smarter. Once your time is up, go back to the first move for round two of three. 6) Explosive Squat jump 20sec work, 30 rest Take a look at our class schedule, find times that work for you, and book your sessions for the week. Studies show that the simple act of creating a schedule significantly increases the chances that you'll stick to your routine. Research confirms that gradually increasing intensity is key for long-term success. Starting slow and learning the fundamentals will help you build strength safely and prevent injuries that could set you back. For more intensity, add pulses at the bottom of the motion. For more intensity, add a reverse lunge by stepping back behind you or adding pulses. For more intensity, a pulse at the bottom of your squat. What should I eat after this workout? Aim to have a protein-rich meal or snack within an hour or two to help repair your muscles. Before your workout, focus on a balanced snack with carbohydrates for energy and some protein. Proper nutrition is just as important as the workout itself. The workout includes essential full-body exercises that combine strength training and cardio, so you can work multiple muscle groups, elevate your heart rate, and torch unwanted body fat. To perform this 20-minute fat burning HIIT workout, start a timer for 20 minutes. Bodyweight exercises used in a circuit training workout set your entire body on fire to burn fat and make your body leaner. These workouts use compound, full-body exercises that challenge your muscles and promote functional strength. Listening to your body and adjusting accordingly is a sign of strength, not weakness. Your muscles don't build during the workout; they build during recovery. Muscle fatigue and the "burn" from a tough set are normal, but sharp, stabbing, or radiating pain is not. There are so many benefits of bodyweight exercises (2). Basically, they are exercises you can do anywhere at any time because you don’t need a gym or virtually any equipment. Bodyweight exercises are exercises that use your own body weight as the sole form of resistance (1). Fit this session into your daily routine to improve your strength, endurance, and overall health. Adjust the speed to suit your fitness level but aim to keep the intensity high during the work periods. Eating the right foods helps you have more energy for workouts, heal up faster, and get better No matter if you’re a beginner or an advanced athlete, this quick routine works for everyone. Well, here’s your chance with a 15-minute HIIT workout.It’s best to place it after your resistance training or on its own day so you can work out at the appropriate intensity.You perform 20 seconds of all-out high-intensity exercise followed by 10 seconds of rest.We’re here to teach you everything you need to know about getting and staying fit in less than 20 minutes a day!This method allows you to test yourself and see your progress as you have goal rounds to beat each time you do the workout.High intensity interval training is intense enough that it should not be done more than 3 times a week - every other day as an absolute maximum.For more intensity, straighten your bottom arm into a standard side plank.How often can I do this HIIT workout video? Research suggests that these intense intervals can be more effective for weight loss than longer, less strenuous workouts. The secret behind a powerful 15-minute workout is High-Intensity Interval Training, or HIIT. The idea of a 15-minute workout that actually delivers results sounds almost too good to be true. No weights are needed for today’s cardio HIIT workout. Remember, you can get results in less time, you just have to put in the work and eat right. And with benefits for weight loss, health, and muscle building, everyone should be doing them. If you want to place even more effort into fat loss, try bumping it up to two HIIT sessions a week once you can handle it. “Whether you’re training like a superhero or recovering from illness, these 15-minute workouts meet you where you are and give you more bang for your metabolic buck.” Although my autoimmune disease has been under control for the past four months, I still use 15-minute fat burning workouts when my schedule is extra busy and I need to get my energy up and my momentum going.” But what if we told you about a 15-minute workout that will burn more fat than 45 minutes of cardio? Most HIIT workouts follow a pattern of 60 seconds at max effort, followed by 1-2 minutes of active rest. Let’s see how your exercise should be based on different fitness levels. Include core exercises like bicycle crunches and planks. Do more strength-based moves like push-ups, squats, and lunges. You can get all these benefits in a short workout, which makes it perfect for busy schedules! Plus, your metabolism keeps burning calories even after you’re done working out. This routine is designed to be challenging yet accessible, regardless of your starting point. When your form is on point, you activate the correct muscles and build strength safely and effectively. The key is to push yourself to a point where you’re breathless by the end of each interval. For this routine, choose explosive movements that you can perform with maximum effort for a short duration. This HIIT workout comprises nine total exercises divided into three sub-rounds. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. A HIIT workout isn’t limited to stringing together three to four exercises. Liles combines explosive exercises like bronco kicks with calorie-torchers like diagonal walkouts to efficiently target multiple muscle groups simultaneously, all while keeping your heart rate up.