High-Intensity Interval Training or HIIT is a form of cardio exercise with many exceptional benefits, especially for weight loss. It is marked as a cardio form that supports multiple intervals of high-intensity workouts such as short repeating bursts of explosion while rotating between cardio and strength training, with short rest intervals in between.

Among the array of benefits, the most prominent is the ability to burn a lot of fat and tone the body in a relatively short amount of time.

It can also be performed pretty much anywhere with space available, making it extremely convenient since it doesn’t require to be at the gym to workout.

Some other benefits of HIIT include:

  • It can reduce heart rate and blood pressure.
  • Increases metabolic rate for hours after exercise.
  • Lowers blood sugar levels.
  • Chance to gain muscle while burning fat.
  • Can improve oxygen consumption.

Jump Squats

Jump squats help support muscle growth for your legs and other muscle groups in the body, making it an excellent activity for HIIT.

With every pound of muscle gained, one can burn 50-70 more calories, leading to fat loss over time. It can also help build your leg strength, which serves in mobility and balance.

How To

  • Stand with feet shoulder-width apart, arms at your sides.
  • Bend your knees, keeping them in line with your feet, and sit back into a squat.
  • Explode up and lift your hands above your head as you jump.
  • Land in the same position and repeat.


You might be wondering why football teams and several military forces utilize the burpee in their workout routines. This fiercely intense and effective exercise can burns calories at an alarming rate. 

Research shows that Burpees burn up to 50% more fat than moderate exercises.

It is also known to speed up metabolism throughout the day, leading to more calories burned even before the workout is completed.

How To

  • Place your hands on the ground and jump your legs backward until they are fully extended, so you end up in a pushup position.
  • Quickly jump your legs back towards your hands.
  • Stand up quickly and jump with hands raised to the ceiling. 
  • Repeat immediately when you land the jump.

Mountain Climbers

If you’re looking for a compound exercise that works on multiple muscle groups and joints simultaneously, Mountain Climbers it is. This workout, in particular, targets your abs, glutes, quads, and hamstrings. They are also known for increasing joint flexibility because the movement involves a constant repetitive motion.

How To

  • Start in a push-up position with the arms extended straight and the legs spread behind you.
  • To get going, bend one knee and draw it toward your chest, planting the ball of the foot on the floor under your hip.
  • From there, extend your bent leg back as you pull the other knee toward your chest.
  • As you continue alternating your legs, make it a goal to move more explosive.


There’s a reason why HIIT workouts are the next big thing in the fitness world. It’s because HIIT workouts get proven fitness results in less time. Research proves that HIIT can support better heart health, build strength, lose fat, and increase endurance. You can also try Lateral Plank Walk, Butt Kicks, Flutter Kicks, and Alternating Side Lunges.