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Can someone recommend a good high-intensity interval training (HIIT) workout that they've tried and seen results from?

Hey everyone,

I'm looking for a high-intensity interval training (HIIT) workout that has worked well for you. I've been looking to change up my exercise routine and heard HIIT is a great way to burn fat and improve my fitness levels. However, I'm not sure where to start and would love some recommendations.

For a bit of context, I'm in my mid-20s and consider myself to be relatively fit, but I've been looking to push myself more and challenge my body in new ways. I have access to a gym and would prefer a workout that utilizes weights and machines, but I'm open to bodyweight exercises as well.

Any suggestions or personal experiences with HIIT workouts would be greatly appreciated. Thank you in advance!

All Replies


Hello everyone,

I've been doing HIIT workouts for quite a while and I found using battle ropes to be a really effective exercise to incorporate into my workouts. Battle ropes engage your upper body muscles, including your arms, shoulders and back, providing you with a full-body workout.

To complete a battle rope circuit, hold a battle rope in each hand and keep your feet shoulder-width apart. Start by making waves with the ropes or alternating slams, perform for 30-40 seconds, followed by a 20-30 second rest. Repeat this for around 3-4 rounds.

One of the best things about battle ropes is that they are relatively low-impact, which makes them a great choice for individuals with joint or mobility issues. Additionally, you can easily adjust your workout to your fitness level by varying the weight and speed at which you perform the exercises.

Most importantly, battle rope can be done both indoors and outdoors, which provides you with flexibility when it comes to working out. Lastly, it's also a lot of fun and a great way to change up your workout routine.

Overall, if you are looking for a fun and challenging way to spice up your HIIT routine, I highly recommend giving battle ropes a try.


Hi everyone,

I've been doing a lot of HIIT workouts lately and have found that incorporating plyometric exercises has really helped me to burn more calories and improve my endurance.

Plyometric exercises are explosive movements that involve a lot of jumping and are great for building power and agility. Some examples include jump lunges, jump squats, box jumps, and jumping jacks.

When I do a HIIT workout, I usually pick 4-5 different plyometric exercises and perform each one for 30-60 seconds, followed by a 10-20 second rest period. I repeat the circuit for 3-4 rounds, depending on how much time I have.

Not only do plyometric exercises burn a lot of calories, but they also help you to build lean muscle mass and improve your overall fitness levels. One important thing to keep in mind when doing these types of exercises is to make sure you're landing softly and with control. This will help prevent injury and ensure that you're getting the most out of the movement.

Overall, I highly recommend adding some plyometric exercises to your next HIIT workout. They are fun, challenging, and can help you to achieve your fitness goals faster.


Hey there!

I highly recommend the "Tabata" style of HIIT training. It's a form of high-intensity interval training where you perform an exercise at maximum effort for 20 seconds, followed by a 10-second rest period and then repeat that cycle for 8 rounds, totaling 4 minutes. It may sound easy, but trust me, it's intense!

I've been doing this style of workout for several months now and have seen great results in terms of overall fitness and fat loss. It's a great option for someone who wants to challenge themselves in a relatively short amount of time.

For example, you could do a Tabata workout with squats, push-ups, burpees, or kettlebell swings with 20 seconds of work and 10 seconds of rest. You could also use weights for exercises like dumbbell thrusters or kettlebell swings.

It's important to note that HIIT workouts can be hard on your body, so make sure to warm up properly and listen to your body. And always make modifications to exercises if needed.


Hey everyone,

I've tried a variety of HIIT workouts and the one that has worked well for me is the EMOM (Every Minute On the Minute) format. EMOM is a type of interval training where you perform a set of exercises at the beginning of every minute, and then rest for the remainder of the minute. The idea is to complete the prescribed exercises as quickly as possible, so that you get more rest time before the start of the next minute.

For example, you could do an EMOM workout with five exercises: burpees, kettlebell swings, jump squats, push-ups, and planks. Perform 10 reps of each exercise every minute, and then rest for the remaining time. Repeat the cycle for a total of 15-20 minutes.

This type of workout is great for building endurance, improving strength, and burning calories. It's also very flexible since you can adjust the number of reps or exercises based on your fitness level or the equipment you have available.

One thing to note is that EMOM workouts can be quite challenging, so start with a shorter time period or fewer exercises if you're new to this type of training. It may take some time to get used to the pattern of intense exercise followed by rest, but it's worth it for the results you can achieve.

Overall, I highly recommend trying the EMOM format for your next HIIT workout!


Hi there,

I've been incorporating kettlebell swings into my HIIT workouts for a few months now and have seen some great results. Kettlebell swings are a great exercise that targets your whole body, including your legs, glutes, core, and shoulders. They're also a great way to get your heart rate up and burn calories fast.

To do a kettlebell swing, hold the kettlebell with both hands in front of your body and stand with your feet shoulder-width apart. Hinge at the hips and swing the kettlebell back between your legs, then use your glutes and legs to explosively swing the kettlebell up to eye level. Repeat for 20-30 seconds, followed by a 10-20 second rest period. Repeat the circuit for 3-4 rounds.

One thing I really like about kettlebell swings is that they are low impact and easy on your joints, especially compared to other high-intensity exercises like jump rope or high knees. Additionally, they can be modified to suit different fitness levels by choosing a lighter or heavier kettlebell weight.

Overall, I highly recommend giving kettlebell swings a try in your next HIIT workout. They're a great way to add variety to your routine and challenge your whole body in new ways.



I have been doing HIIT for quite some time now and one of the workouts that has shown me great results is sprint intervals. I usually do this on a treadmill, but it is also possible to do it outdoors.

Here's how to do it: Warm up for 5-10 minutes at a moderate speed, and then start sprinting at maximum effort for 20-30 seconds, followed by a rest period of 30-60 seconds, depending on your fitness level. Repeat this cycle for a total of 10-15 minutes.

I found this workout really effective in terms of conditioning my entire body, and especially my legs, which became more toned and defined over time. Additionally, it's a great way to improve cardiovascular health and burn calories faster.

One thing to keep in mind is that sprint intervals can be quite intense, so take it easy if you're new to HIIT or haven't exercised in a while. It's also important to listen to your body and not push yourself too hard.

Overall, I believe that sprint intervals are a great addition to any HIIT workout routine and can provide great results both in terms of fitness and body composition.


Hi there,

When it comes to HIIT, I found that doing a circuit of exercises that target different muscle groups is really effective. I usually stick to bodyweight exercises, but you can also incorporate weights if you prefer.

Here's an example of a circuit that I like to do. You'll perform each exercise for 30 seconds with a 10-second rest period in between, and then rest for a minute at the end of the circuit. Repeat the circuit 4-5 times depending on your fitness level:

1. Jumping jacks
2. Mountain climbers
3. Squat jumps
4. Push-ups
5. Plank
6. Lunges (alternating legs)
7. Sit-ups
8. Burpees

I remember when I first started doing this circuit, it was really tough and I had to rest more often. But as I continued doing it regularly, I noticed my stamina improving and I could complete more rounds without resting.

One important thing to keep in mind is to focus on your form and not sacrifice it for speed or reps. This will help reduce the risk of injury.

Overall, I really enjoy circuit-style HIIT workouts as they keep me engaged and challenged throughout the entire routine.

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