15 HIIT Cardio Workouts for a Ripped Body

High-intensity interval training (HIIT) involves short bursts of rigorous cardio, followed by intermittent rest periods. The training format has continually grown in popularity, and fitness experts worldwide voted it as the #2 fitness trend, second to wearable technology.

People love HIIT because it’s a great way to burn calories in a short amount of time and continue burning calories after. There are so many benefits of this type of interval training, one being that you can incorporate it into almost any time of exercise. These 15 HIIT cardio workouts will show you how multifaceted interval training can be, and help you get ripped.

1. Total Body Beatdown

Set a timer for 12 minutes, and get ready to feel the burn. The rest time will vary depending on how fast you do each move, so move fast! Once the first minute ends, start the next move, and so on. 

Minute 1: 15 air squats

Minute 2: 15 burpees

Minute 3: 10 lying Superman holds

Repeat this circuit four times.

2. Hill Sprints

Take your sprints to the next level by sprinting on an incline. Hill sprints prevent you from overstriding and decrease the impact on your joints than normal sprints can cause. This is a great example of a HIIT exercise you can do outside.

Start sprinting up a hill for 20 to 30 seconds, then walk back down to your starting point. Repeat this 10 times. 

3. Bodyweight Interval Workout 

To start, do a one-mile run as a warm-up. Then complete this circuit, followed by a one-minute rest. Repeat the circuit and rest period four more times.

  • Burpees (10 reps)
  • Plank (One minute)
  • Squats (25 reps)
  • Plank with Hip Taps (alternate lifting each arm to tap same-side hip) (45 seconds)
  • Navy Seal Burpee (do three push-ups when you hit the ground) (8 reps)
  • Side Plank (30 seconds each side)
  • Squat plus Reverse Lunge (10 reps)
  • Forearm Plank (30 seconds)
  • High plank (30 seconds)

4. Dumbbell Interval Workout 

To start, do a half-mile run, followed by a one-minute plank as a warm-up. Do 50 seconds of each move in the first circuit, resting for 20 seconds after each move. Upon completion of the circuit, take 25 to 50 seconds of rest. In total, do four rounds of each circuit.

Circuit 1:

  • Dumbbell Romanian Deadlift
  • Dumbbell Floor Press (arms at 45 degrees, hips elevated in a bridge)
  • Jack Knife Crunch
  • Full Burpee

Circuit 2:

  • Dumbbell Reverse Lunges
  • Dumbbell Tricep Floor Press
  • Cross-body Mountain Climbers
  • Jumping Jacks (3 of these) + High Knees (10 of these)

5. Full-Body Circuit Blast

To start, do a half-mile run, followed by a one-minute plank as a warm-up. Do 50 seconds of each move in the first circuit, resting for 20 seconds after each move. Upon completion of the circuit, take 25 to 50 seconds of rest. In total, do four rounds of each circuit.

Circuit 1: 

  • Dumbbell Squat + Overhead Press
  • Dumbbell Renegade Row
  • Dumbbell Russian Twist
  • Burpees

Circuit 2: 

  • Dumbbell Sumo Squat to Front Squat
  • Kneeling Dumbbell Alternating Hammer Curls
  • Suitcase Crunch
  • Speed Skaters

6. Abs Interval Workout

Complete the following circuit four times, resting for one minute at the completion of each circuit.

  • Crunches (50 reps)
  • Bicycle Crunches (One minute)
  • Sit-ups (15 reps)
  • Hanging Knee Raises (15 reps)
  • Oblique Crunches (20 reps each side)
  • Half Burpees (20 seconds)

7. Lower-Body Interval Workout

Complete the following circuit four times, resting for one minute at the completion of each circuit.

  • Sprint (30 seconds)
  • Squat Jumps (45 seconds)
  • Lunges (20 reps each side)
  • Calf Raises (50 reps)

8. Full Body Blast

Do 45 seconds of each move, then for 15 seconds. After completing the circuit, repeat three more times (for a total of four circuits).

  • Ins and Outs
  • Star Crunches
  • Burpees
  • Bicycle Crunches
  • High Knee Taps
  • Leg Raises
  • Mountain Climber
  • Forearm Plank

9. Burpee Interval Workout

Complete the following circuit four times, resting for one minute at the completion of each circuit.

  • Pull-ups (30 seconds)
  • Jumping Jacks (60 reps)
  • Burpees (20 reps)

10. Resistance Band Interval Workout

Complete the following circuit four times, resting for one minute at the completion of each circuit.

  • Jump rope (One minute)
  • Dips (15 reps)
  • High Knees (30 reps each side)
  • Curls with Resistance Bands (20 reps)

11. Jump Rope Interval Workout

Complete the following circuit four times, resting for one minute at the completion of each circuit.

  • Mountain Climbers (45 reps)
  • Push-Ups (30 reps)
  • High Plank (One minute)
  • Jump Rope (One minute)

12. Bike Sprint

This HIIT routine, which requires a stationary bike, targets your hamstrings and quads.

For 30 seconds, pedal as hard and fast as possible, then pedal for one minute at an easy pace. Repeat this for 20 rounds.

13. 15 Minute Upper Body HIIT Workout

Power through this 15-minute workout that focuses on your upper body — you’ll have time to rest at the end. Complete the following circuit only once.

  • Close-Grip Chest Press (30 seconds)
  • Close-Grip Chest Press with Crunch (45 Seconds)
  • Close-Grip Chest Press with Crunch and Leg Lowers (75 Seconds)
  • Squat Hold (45 seconds)
  • Renegade Rows (30 seconds)
  • Weighted Walkout to Renegade Row (45 seconds)
  • Weighted Walkout to Renegade Row to Knee Raise and Twist (75 seconds)
  • Squat Hold (45 seconds)
  • Dumbbell Over-the-Shoulder Chops (30 seconds)
  • Squat and Over-the-Shoulder Chops (45 seconds)
  • Squat Thrust and Over-the-Shoulder Chops (75 seconds)
  • Cooldown Stretch (45 seconds)

14. Basic Sprint Interval

You can do this interval workout, which in total takes about 15 minutes, on a treadmill or outside. Before you start, warm up with a three-minute jog.

Then, alternate between sprinting as fast as you can for 15 to 20 seconds and walking or jogging at a slow pace for one minute — repeat this for a total of 10 rounds.

15. Full-Body Cardio Challenge

To start, warm up with a five-minute jog, jumping jacks, or jump rope. Do 20 seconds of each move in the first circuit, resting for 10 seconds after each move. After repeating Circuit 1 a total of three times, rest for one minute, then move on to Circuit 2. Follow the same guidelines as Circuit 1, moving for 20 seconds and resting for 10, and completing the circuit three times.

Circuit 1:

  • Burpees with Push-Up
  • Tuck Jumps
  • Mountain Climbers
  • Spiderman Push-Ups

Circuit 2: 

  • Alternating Jump Lunges
  • Side to Side Push-Ups
  • Jump Squats
  • Tricep Dips

HIIT workouts are not for the faint of heart, as you can probably tell based on the intensity of the workouts. However, they are a great way to get ripped in a short amount of time. Next time you exercise, try incorporating some principles of HIIT into your workout. You can also check out our post on the various types of core exercises.

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