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Get Yourself Shredded With These 7 HIIT Workouts

High-Intensity Interval Training (HIIT) is probably the best and most effective forms of training that burns fat fast and gets you shredded in less time.

The concept is pretty simple; you alternate between periods of high-intensity bursts followed by spurts of low-intensity exercise.


On average, a HIIT workout can last from somewhere between 10 to 30 minutes and believe me, your body will be hurting like hell.

While doing HIIT, the key ingredient is to involve maximum effort with minimal rest in between the sets.

HIIT Workouts To Get Shredded

So, here are seven HIIT workouts to challenge your body, burn fat and get you shredded this summer.

Get ready to put in everything that you’ve got.

1. Abs Interval Workout

I always love to start my HIIT workout by targeting the belly area. During the abs interval workout, you’ll be executing a circuit for four rounds with a 1-minute rest period and half-burpees in each round.

Abs Interval Workout

  • Crunches: 50 reps.
  • Bicycle Crunches: 1 min.
  • Sit-ups: 15 reps.
  • Hanging Knee Raise: 15 reps.
  • Oblique Crunches: 20 reps per side.
  • Half Burpees: 20 seconds.

2. Stair Stepper Machine Interval Workout

The majority of the gyms have a stair stepper machine that has a piston-leg action. Before starting, you should set the resistance level high to make it challenging for 30 seconds and then gradually increase its stride length after each bout.

Stair Stepper Machine

  • Spend 20-30 minutes on the stair stepper machine.
  • Perform at least 20-30 reps at high pace followed by a 30-second rest period in between.

3. Battle Rope Interval Workout

The rope workout is my favorite one and it’s one hell of a challenge to do. Once you have the ropes around a stable, immovable object, make sure each end comes off at an equal distance and length from the stationary point. You would be doing half reps with double arm motion and half with alternating arm motion.

Battle Rope Interval Workout

  • Double Arm: Grab both the ends of the rope and whip it up and down as fast as you can. This way, both your arms will flex and extend simultaneously. During the workout, your knees will be slightly bent and your butt back.
  • Alternating Arm Motion: You’ll grab the ropes in the same manner but this time, your arms will alternate one after the other. Also, brace the action of your spine.
  • Workout: 10-20 reps at high pace with 60 seconds rest in between. Total time will be 20-40 minutes depending on your stamina.

4. Resistance Band Finisher

We’ll be using the resistance band but before that, you’ll work on jump rope, dips and high knees together with minimal rest.

Resistance Band Finisher

  • Jump Rope: High pace for 1 minute.
  • Dips: Suspended or from the ground for 12-15 reps.
  • High Knees: 30 reps each side.
  • Curls with resistance bands: 20 reps.

5. Jump Rope Finisher

The jump rope HIIT workout is guaranteed to burn stubborn fat faster than any other workout. The reason being that the entire body is engaged in jumping, thus more fat is burnt.

Jump Rope Finisher

  • Mountain Climbers: 45-reps at a very high pace.
  • Push-ups: Medium to fast pace, 20-30 reps.
  • Plank: 1 minute.
  • Jump Rope: High pace for 1 minute.

6. Burpee Finisher

Nothing beats burpees in challenging your body at a whole new level. We’ll progress to the burpees but before that, you’ll be doing two exercises.

Burpee Finisher

  • Pull-ups: With a full range of motion and proper form, maximum reps in a 30-second duration.
  • Jumping jacks: 60 reps.
  • Burpees: 20 reps at a high pace.

7. Sprint Interval Workout

Before I explain the workout routine, let me clear that it is for advanced athletes. Even if you are a beginner you can give it a try but it ain’t easy.

Sprint Interval Workout

  • Sprint: 89 yards in 10 seconds.
  • Rest: for a minute.
  • Sprint: again for 10-20 times.

Alternatively, you can sprint 73 yards in 10 seconds and repeat it 10-20 times.

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