We make up a lot of excuses to avoid the gym, but the most prevalent gripe is “I don’t have time!”. High-intensity interval training, HIIT for short, is a form of interval training that is designed to be quick and intense. Ranging from 10 to 30 minute workouts, HIIT is great for both beginners and seasoned gym rats. If you’re always on the go and have little time to spare, burn fat with HIIT!

10-15 Minutes

Photo taken by Calibe Thompson/Flickr

No equipment required for this routine, but you can grab some light weights, gloves, and kettlebells to get a more effective workout if you’re up for the challenge. Work through three rounds of boxing moves and basic cardio warm-ups. Each station should be 20 seconds long with 10 seconds of rest in between. (Source: Huffington Post)

1. Jab, cross, front (right): 20 seconds

<<10 seconds rest>>

2. Jab, cross, front (left): 20 seconds

<<10 seconds rest>>

3. Jumping Jacks: 20 seconds

<<10 seconds rest>>

4. Sumo Squats: 20 seconds

<<Rest and repeat x3>>


Photo taken by Tim Jordan/Flickr

In love with burpees? Get a jump on this 8-minute workout that will work you to the bone. Beginners should take it easy with this exercise as it is for people who are familiar with these moves and are comfortable with short breaks. Each move takes 20 seconds with 10 seconds of rest in between. This workout packs a punch so there is only one round, you can do as many rounds as you feel is necessary. (Source: FitnessBlender)

1. Jumping Lunges: 20 seconds

<<10 seconds rest>>

2. Push-Up Jacks: 20 seconds

<<10 seconds rest>>

3. Quick Feet: 20 seconds

<<10 seconds rest>>

4. Diamond Chop Crunch: 20 seconds

*Lay down in the crunch position with legs raised. With the bottoms of your feet together and knees bent, stretch out your arms with palms together and swing them from the back of your head to your feet in a chopping motion as you rise up.

<<10 seconds rest>>

5. High Knees: 20 seconds

<<10 seconds rest>>

6. Star Jump: 20 seconds

*Extend your arms and legs out in an explosive movement from a crouched position, NOT a jumping jack.

<<Rest and repeat if necessary>>

15-20 Minutes


Photo taken by Calibe Thompson/Flickr

A full-body workout that will definitely leave you a bit winded, this 20-minute Tabata routine has four different rounds of workouts, each round must be repeated 4 times. Like most HIIT workouts, it’s not for the faint of heart, this regimen has a mix of strength and cardio workouts. If you’re up for a challenge, read on. Each move is 20 seconds long with 10 second breaks. (Source: BodyBuilding)

Round One x4

Buttkickers: 20 seconds

Dumbell Squat Press: 20 seconds *add weights according to level

<<10 seconds rest>>

Round Two x4

High Knees: 20 seconds

Push-Ups: 20 seconds

<<10 seconds rest>>

Round Three x4

Burpees: 20 seconds

Split Jump: 20 seconds *add weights according to level

<<10 seconds rest>>

Round Four x4

Jumping Jacks: 20 seconds

Sphinx Plank Crunch (plank position, knees to elbows): 20 seconds

20-30+ Minutes


Photo taken by E’Lisa Campbell/Flickr

Stuck at home or have 30 minutes to spare at the gym? Hop on the treadmill and sprint through this 12-minute workout. Make sure your treadmill has an incline feature, as you’ll making liberal use of it. Tailor the number of times you do this workout according to your experience. (Source: MF)

1. Sprint: 1 minute

<<90 seconds rest>>

2. Sprint (3% incline): 1 minute

<<90 seconds rest>>

3. Sprint(6% incline): 1 minute

<<90 seconds rest>>

4. Sprint (9% incline): 1 minute

<<90 seconds rest>>

5. Sprint (12% incline): 1 minute

<<Rest and repeat 3-6 times>>

Photo taken by Mike Schmid/Flickr

This 30-minute workout will sculpt your upper and lower body as well as your core. Warm up and get ready to get your butt kicked! Instead of the usual 20-second intervals, take 45-seconds to perform as many as reps as possible for each move before resting for 15 seconds.  Complete three rounds with a one-minute recovery between each round. (source: Huffington Post)

1. Push-Ups: 45 seconds

<<15 seconds rest>>

2. Squats: 45 Seconds

<<15 seconds rest>>

3. Butt Kicks: 45 Seconds

<<15 seconds rest>>

4. Tricep Dips: 45 Seconds

<<15 seconds rest>>

5. Side Lunges: 45 Seconds

<<15 seconds rest>>

6. Jumping Jacks: 45 Seconds

<<15 seconds rest>>

7. Sit-Ups: 45 Seconds

<<rest and repeat x3>>

Featured Photo taken by Boemski/Flickr

About The Author

Content Manager

A Hong Kong-native with a penchant for good food and drinks, Kelly Lo has always had a love-hate relationship with fitness. In the past, Kelly has backpacked across a good portion of the Nakasendō trail, gone mountain-biking in New Zealand, and white-water rafting in Australia. Now she dabbles in yoga and kickboxing in her new home, New York City. Kelly enjoys writing about her experiences, as well as promoting the Fitness Luxe mission of health and happiness.