Skip to main content

Burn Fat, Boost Endurance and Build Strength

Best HIIT workouts

High-Intensity Interval Training (HIIT) combines short bursts of intense exercise with brief recovery periods to create efficient, full-body workouts. In this plan, you’ll challenge all major muscle groups while improving cardiovascular fitness and burning calories. Core movements like squat jumps, burpees, mountain climbers, and kettlebell swings keep your heart rate elevated and build strength simultaneously. These exercises are easy to modify for any fitness level and can be done with minimal equipment, making HIIT an effective option whether you’re training at home or in the gym.

Exercise 088
Workout

Workout 1 HIIT (Full body burn)

This HIIT full body burn workout (Work: 40 sec | Rest: 20 sec | 4 Rounds) is designed to maximize calorie burning and boost metabolism through intense interval training that targets every major muscle group. Unlike steady cardio that maintains one pace, this routine uses work-rest intervals: alternating between high-intensity bursts and brief recovery periods to push your heart rate up and down, creating an afterburn effect that continues burning calories hours after your workout ends.

Build Strength, Burn Fat and Boost Endurance

The benefits and relevance of HIIT workouts

Training with High-Intensity Interval Training (HIIT) is essential not just for improving strength and endurance but also for supporting overall health and fitness. Short bursts of intense exercise combined with brief recovery periods keep your heart rate elevated and help burn more calories in less time. Regular HIIT sessions improve cardiovascular health, increase metabolism, and make everyday activities like climbing stairs and carrying groceries easier. HIIT also supports fat loss and builds lean muscle while challenging your entire body. Whether you’re aiming to boost athletic performance or simply want efficient workouts that fit your busy schedule, incorporating HIIT into your routine offers benefits that go far beyond traditional training.

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now
Find out more
Be among the first to join!
GrabGains workout plans
Workout

Workout 2 HIIT (Strength endurance)

This HIIT strength endurance workout (Work: 35 sec | Rest: 25 sec | 3 Rounds) is designed to build muscular stamina and power while improving cardiovascular fitness through challenging bodyweight and resistance movements. Unlike pure cardio HIIT that focuses only on heart rate, this routine emphasizes strength under fatigue: training your muscles to maintain power and form even when tired, which builds both endurance and functional strength for everyday activities.

Workout

Workout 3 HIIT (Cardio blast)

This HIIT cardio blast workout is designed to rapidly elevate your heart rate and maximize calorie burning through explosive, high-energy movements that get your blood pumping. Unlike strength-focused HIIT that uses resistance exercises, this routine emphasizes pure cardiovascular intensity: combining sprints, jumps, and dynamic movements to push your heart rate into the fat-burning zone and improve your overall cardiovascular fitness and endurance.

 

Frequently Asked Questions: Best HIIT Workouts

What are the main benefits of HIIT compared to steady-state cardio?

HIIT burns more calories in less time, improves cardiovascular health, and boosts metabolism after your workout. It also helps build strength and muscle definition while keeping workouts varied and engaging.

Do I need equipment for HIIT training?

No equipment is required, but you can use dumbbells, kettlebells, or resistance bands to increase intensity and variety. Bodyweight exercises alone can deliver excellent results.

Can beginners do HIIT workouts?

Yes—HIIT can be adapted for any fitness level. Beginners should start with lower-intensity intervals and longer rest periods, then gradually increase difficulty as conditioning improves.

How long should a typical HIIT workout last?

HIIT workouts usually last between 20 and 30 minutes, including warm-up and cooldown. Even short sessions can be highly effective when performed at high intensity.

How often should I do HIIT workouts each week?

Most people benefit from 2–3 HIIT sessions per week. This allows you to recover properly while still seeing improvements in fitness, endurance, and fat loss.

Power starts from the ground up

Ready to train smarter?

You’ve just explored some of the most effective leg workouts: built to develop strength, size, and balance across your lower body. Whether you’re training for performance, aesthetics, or overall fitness, the app helps you follow structured routines that target quads, hamstrings, glutes, and calves, all in one plan.

Discover the app