HIIT cardio exercises

Try doing 30-45 sec of high intesity anything (toe taps, mtn climbers, high knees, etc.) between sets when lifting.

Alternatively, sometimes with a friend, sometimes solo, go into the gym, and pick 8-10 different exercises that push our HRs up, based on reps or time. We decide what we are going to do next during rest phase, based on what comes to mind and what is available. We never have the same workout and are always spent after. I do this at least once, sometimes twice a week.

I do a few different HIIT cardio routines. They all involving running and the use of an interval timer.

One is continuous alternation of sprints and slow jogs. Each sprint+jog comprises one "round." The sprint (~80% of max speed) portion is 30 seconds after which I slow to the jog portion for 60 seconds, then I immediately go into the sprint for the start of the next round. So, the HIIT routine for this would be jog-sprint-jog-sprint-jog.... etc, continuously without pause. Right now, I do this for 13-14 rounds, which is around 20 minutes of HIIT. The interval timer lets me know when the sprint or jog portion begins/ends.

The others are also continuous alternations of slow jogs and one of a variety of rapid runs within arrangements of cones. For examples of the cone arrangements see, http://www.nwosu.edu/Websites/NWOSU/Images/Athletics/football/forms/weights/Cone Drills.pdf. As with the sprints, I go right from the slow jog into the cone run without pause for the duration of the HIIT.

These get my HR to 90%+ of my HRR.