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HIIT ideas ?

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I've done a few different kinds and my favourites are probably:


- Jump rope 30 seconds high intensity (with crossovers, doubles, high knees etc. if you're feeling bold) and then stop for 30 seconds. Continue for 10-15 minutes or longer if you can. I find that just continuous jumping is already pretty medium in intensity so that's why I suggest a complete stop for 30 seconds so you can really go hard in your 30 seconds on.


- 30 minutes on the treadmill. 10 degree (or more) incline. 1 minute at 2 mph, 30 seconds at 6mph.


- Sprints: 20-30 minutes on the treadmill. 1:30 @ 2mph then 0:30 @ max mph (12mph for the machines we have here - wish they could go faster!). Or, if you have access to a track just run 200m sprints every 2 minutes for 10 or more reps.


- Tabata sprints: if I have 5 minutes at the end of a workout then these are a killer. Crank the treadmill up to 12mph or so, jump on for 20 seconds and off for 10 for 8 reps. This will take you exactly 4 minutes. Be ready for your heart rate to be off the charts though. If the speed is too much initially, start slower and then next time you do them crank it up a notch.


Basically, if you're giving it your all in the high intensity periods then anything will work!

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You could also do squat thrusts, burpees, squat jumps, punching a bag, kicking a bag, some basic parts of weightlifting moves, kettlebell swinging, side leg raises as fast as possible. You could do several different movements in a circuit. And do a few circuits with rests (or reduced movement) between exercises and circuits.

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I have an elliptical at home and do one minute of all out at a cranked up setting, then I lower it down for two minutes -- for 30 min. A few times over the 30 minutes I go a couple more settings than I'm used to and try and power through. I like doing it on a machine where I have a timer, speed, setting, etc. and can get that positive feedback of beating my prior workouts.

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