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The Best HIIT Workouts

Updated: Mar 21, 2023

Before I share with you what the best HIIT workouts are in the fitness industry, let's define what HIIT training is. HIIT training is High-Intensity Interval Training. It is a form of interval training with aerobic exercises and anaerobic exercises. The strategy is to alternate short periods of intense anaerobic exercise with less intense recovery periods, until exhaustion.

What is aerobic exercises and anaerobic exercises? Aerobic means breathing ‘with air’. It refers to the body producing energy with the use of oxygen. These exercises usually last longer then two minutes. Anaerobic means ‘without air’. It refers to the body producing energy without oxygen. These exercises are performed at a high intensity level, lasting 30-60 seconds.

Usually, a HIIT workout lasts about 30 minutes. The time may vary depending on a participant's current fitness level. The intensity of a HIIT workout also depends on the duration of the session.

HIIT workouts provide improved athletic capacity, over all conditioning and improves your glucose metabolism. Research has also shown that HIIT workouts significantly reduces your total body fat mass. It is recommended that a healthy adult should incorporate 1-2 HIIT workouts in their weekly routine.

Some examples of popular HIIT workouts include Peter Coe Regimen, Gibala Regimen, Zuniga Regimen, and Vollaard Regimen. The most popular HIIT workout is the Tabata Regimen. It is performed by doing each exercise for 30 seconds with a 10 second rest between each exercise. Repeat each set of exercises 3 times with a 1 minute rest period before completing the second set of exercise 3 times.

Here is an example of a Tabata Style workout:

Set 1:

High Knees

Plank Jacks


Lunge Jumps

Side Plank Walks


Jumping Jacks

Mountain Climbers

Set 2:

Side to Side Squats

Plank Groin Lunges

Tricep Dips

Butt Kicks

Hit the Ground Jacks

Sumo Squat/Shoulder Press

Quarter Turn Tuck Jumps


You can set up a one on one session with Michelle at The Gym Milford. She can put you through a HIIT workout that is specifically designed for you, helping you meet your fitness goals.

Author: Michelle Ragain,

ACE Certified Personal Trainer,

AFFA Group Fitness Instructor,

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