Understanding what makes the best HIIT workout effective comes down to the protocol involved in the workout. While the majority of researched HIIT workouts are based on cardiovascular exercises, it’s important to note that you can alternate these movements to target whatever muscle groups you want to focus on. The best HIIT exercises are those that incorporate an element of resistance training whilst getting your heart rate up. For example;

Recommended by the Norwegian University of Science and Technology, the 4 x 4 Interval Training HIIT workout is best implemented on a seven-week program. This 4X4 routine requires the participant to go at high intensity for four minutes usually around 85-95 per cent of maximum heart rate, followed by three minutes of active recovery at 60 per cent of maximum heart rate. To complete the 4 x 4 interval training workout;

Created by Izumi Tabata, the Tabata Protocol is one of the best workout methods to incorporate into your fitness routine. It only takes eight minutes (give or take) every three days, so this is a creating method system to add for beginners. The Tabata Protocol is best performed with  Stationary Bike, Versaclimber, Rowing Machine, Elliptical Trainer or another piece of cardio equipment that allows for gradually increasing resistance, speed and utilises the large muscles of your legs. To complete a Tabata Protocol HIIT workout;

To make this training protocol work, you must complete 3-5 rounds through the circuit, resting for 30-60 seconds between rounds. Try to avoid resting between moves, making sure you get the most out of your high-intensity points. To complete the 30s blast;

This variation of the HIIT workout comes by way of Cori Lefkowith from Redefining Strength. In order to get the most out of this workout, you need to complete 4-6 rounds through the circuit, working for 20 seconds, resting for 20 seconds as you transition to the next move. Then rest 20-40 seconds between rounds. For the Single Leg Deadlift Hops, alternate sides each round. To complete the 20/20 full-body cardio HIIT workout;

The most basic form of HIIT exercise is the sprint interval workout. This method sees you progressively build your sprints over a sustained period with little rest to increase your endurance and health. To perform a sprint interval HIIT workout on a treadmill;

The burpee, while dreaded by most is one of the best HIIT exercises you can complete. The full-body exercise engages your core and builds your cardiovascular health throughout the workout. This is another style of workout that utilises AMRAP (As Many Rep As Possible in the allotted time period) To complete the burpee interval HIIT workout;

Another HIIT workout that makes uses of cardiovascular based training, this circuit involves some basic movements you might not have done for a while. A favourite of boxers and combat fighters, the jump rope interval workout is great for overall health. To complete the jump rope interval HIIT workout;

If you want to target those lower leg muscles and burn some calories at the same time, the lower body HIIT workout is your ideal fix. This mix strength/cardiovascular circuit has all the elements of a great bodyweight workout, with the added benefit of being super simple. To complete the lower body HIIT workout;

If you’ve ever done an abdominal finisher to complete a workout, you might be surprised to know that you’ve already been diving into one of the best HIIT workouts out there. The high-intensity circuit is ideal for core strength and building mobility. Here is how to complete the abdominal HIIT exercises;

One of the most feared apparatus in the gym, the battle ropes are the ultimate HIIT exercise addition. You can put the rope around a stable, immovable object like a pole, goal post or concrete pillar to make the process easy. For this battle ropes HIIT workout, you’ll need to grasp the ropes in both hands. Half of the total reps will be with a double arm motion; half will be with alternating arm motion.

While most of these HIIT workouts focus on cardiovascular-based exercises, this is one that will help get the blood flowing and muscles working in a resistance setting. This form of strength training aims to boost your full body health, across major muscle groups. To perform a strength training HIIT workout;

When done right, HIIT workouts can be some of the most effective fitness routines you can have in your arsenal, but what exactly is HIIT and how does it work?

The key to making HIIT exercises work for you is ensuring you maintain a high-level of intensity throughout your ‘on’ periods. You simply can’t coast through the work periods of your workout, you really need to go hard. One way to incorporate HIIT exercises into your workout regime is to build a full workout around HIIT or alternatively, you can add supersets to create a targeted finisher.

There are a number of reasons you might want to get stuck into the best HIIT workout you can find, but for the most part, it’s efficiency. HIIT workouts have been proven to burn calories and sustain muscle mass over an extended period, often in a shorter timeframe. Here are the key benefits of HIIT;

The primary reason people turn to HIIT exercises is fat loss, and for good reason. A study from the Norwegian University of Science and Technology found that doing high-intensity training three times a week for 12 weeks reduces cardiovascular disease, improves vascular functions and lowers body fat.

This is a term you may have heard but never used before, however, it plays an important role in your overall health. Put simply, HIIT workouts are effective because they allow you to burn calories long after the workout has finished. Certain studies suggest that HIIT can elevate your metabolism for hours after exercise. This results in additional calories being burned even after you have finished exercising.

Ever feel like you just don’t have time for a full workout? That’s where the best HIIT workouts can come in handy. A recent study from the National Center for Biotechnology Information found that  HIIT burned 25–30 per cent more calories than the other forms of exercise, such as isolated strength training or cardiovascular endurance training. With more efficient workouts now achievable, you don’t have to spend hours in the g