3 Best High-Intensity Interval Training (HIIT) Workouts

Do you want to torch calories, improve your conditioning, and get your heart pumping? If so, high-intensity interval training (HIIT) is for you!

HIIT workouts typically involve short bursts of all-out effort followed by active recovery periods. The key is to go as hard as possible during the work periods and recover fully during the rest periods. This training is a great way to improve your aerobic and anaerobic fitness.

Not sure where to start? No problem! Here are three of the best HIIT workouts for beginners.

 #1. Burpees

Burpees are a full-body exercise that will keep your heart rate up. To do a burpee, start in a standing position. Lower into a squatting position, then place your hands on the ground. Kick your feet back into a push-up position. Perform a push-up, then return to the squatting position. Finally, jump up into the air and reach your hands overhead. That’s one rep!

#2. Jumping Jacks

Jumping jacks are a classic cardio move that is easy and requires no equipment. Start by standing with your feet together and your arms at your sides. Jump up, spreading your feet wide while simultaneously bringing your arms up overhead. Quickly jump back to the starting position. That’s one rep!

#3. Mountain Climbers

Mountain climbers are another great full-body exercise. Start in a push-up position with your hands on the ground and your feet together. Bring your right knee up to your chest, then quickly return it to the starting position. Repeat with your left leg. Continue alternating legs for the duration of the workout.

There you have it! Three of the best HIIT workouts for beginners. Remember to warm up before you start and cool down when you’re finished. And most importantly, have fun!


HIIT Workout FAQs

How do you do HIIT interval training?

There are a few different ways to do HIIT interval training, but one of the most popular is to use a timer. You’ll set the timer for a certain amount of time, usually between 30 seconds and a minute, and then work at your highest intensity for that period. Once the timer goes off, you’ll rest for some time, usually equal to the time you worked. You’ll repeat this cycle a few times, depending on how long you want your workout to be.

If you’re new to HIIT interval training, it’s important to start slow and gradually increase the intensity and duration of your workouts. It’s also important to listen to your body and rest when necessary. If you push yourself too hard, you could end up injured. HIIT interval training is a great way to get in shape and improve your fitness level. It’s important to start slow and gradually increase the intensity and duration of your workouts. If you push yourself too hard, you could end up injured.

You can also join HIIT classes at Sweat 440, where you will be guided through a comprehensive strength training and HIIT workout plan to help you achieve your fitness goals. 

What are the best HIIT intervals?

The best HIIT intervals depend on what your fitness goals are and how much time you have to devote to working out. If you’re looking to lose weight, shorter intervals with more time spent at lower intensities may be more effective. For athletes or those trying to improve their fitness, longer intervals at higher intensities are typically best.

It depends on your fitness goals and how much time you devote to working out.

What are the types of HIIT exercises?

  1. Sprints: Sprints are a type of HIIT exercise that can be done with or without a treadmill. To do a sprint, start by warming up with a light jog for about 5 minutes. Then, increase your speed to a sprint for 30 seconds. Recover for 1-2 minutes by walking or jogging at a slower pace. Repeat this cycle for a total of 20 minutes.
  2. Bodyweight Exercises: Bodyweight exercises are another type of HIIT exercise that can be done at home without equipment. Some bodyweight HIIT exercises include push-ups, squats, lunges, and burpees. To do a bodyweight HIIT workout, start by performing each exercise for 30 seconds with no rest in between. After you’ve completed all exercises, rest for 1-2 minutes. Repeat the circuit 2-3 times.
  3. Plyometrics: This type of HIIT exercise uses explosive movements to help you build power and strength. Some plyometric HIIT exercises include jump squats, box jumps, and jump lunges. To do a plyometric HIIT workout, start warming up with a light jog or jump rope for 5 minutes. Then, complete the following circuit of exercises, resting for 1 minute between each set.

Sweat 440: The Best HIIT Workout in Doral 

Sweat 440 is the best gym for HIIT workouts in Doral, Florida, because of its cutting-edge fitness equipment, comprehensive strength training and HIIT workout plan, certified personal trainers, and no binding contracts.

Sweat 440’s cutting-edge fitness equipment allows you to get the most out of your HIIT workouts. The gym’s comprehensive strength training and HIIT workout plan helps you stay on track and target all your muscle groups, thus ensuring consistent results. The certified personal trainers at Sweat 440 are experienced and knowledgeable about HIIT workouts and can provide the motivation and knowledge necessary to meet your fitness goals.

No binding contracts mean that you’re never locked into a long-term commitment, and you can cancel at any time. This is great for people who travel frequently or have unpredictable schedules. We ensure you volunteer to keep returning because you want to, not because you’re trapped in a contract you dislike. You can purchase a specific number of classes or an unlimited monthly membership.

Claim Your Free HIIT Classes 

Sweat 440 also offers free HIIT classes for a week. This is a great way to try out the gym and see if it’s a good fit for you. You can find our HIIT classes in Doral at 8405 NW 53rd St Suite #E 104, a short walk from Downtown Doral Park. Make sure to take advantage of our free trial offer and check out Sweat 440 today!

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HIIT Training

Best HIIT exercises:

  • Burpees
  • Jumping jacks
  • Mountain climbers
  • Running
  • Rowing
  • Cycling
  • Squats
  • Planks

Sweat 440 in Doral:

  • Cutting-edge equipment
  • 40-minute sessions
  • New classes start every 10 minutes
  • Strength training and HIIT workouts
  • Led by certified personal trainers
  • No contracts
  • Free HIIT classes for one week