What's your favourite 20 minute HIIT Workout?

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Hannah220190
Hannah220190 Posts: 83 Member
edited November 2024 in Fitness and Exercise
currently I am doing short 20 minute bursts of HIIT at the end of my weight lifting training 3-4 times a week.

I've been following a simple routine but mixing up the weight based element to enhance the weight training I've completed. For example today, I was doing an Upper Pull Work consisting of heavy deadlifts, rows, face pulls etc and ended by the doing the following:

5 rounds of:

Jump Rope
Heavy Kettlebell Swings
Jump Rope
25kg Stiff Leg Deadlift

Timings were 45 seconds on / 15 seconds rest

What's your thoughts? I'm a female, aged 25 weighing 128 pounds height 5.6 it was far to say I was burnt out!

Replies

  • ExRelaySprinter
    ExRelaySprinter Posts: 874 Member
    edited August 2015
    That routine looks tough,...well done!
    Don't know if this is classed as HIIT, but i like doing this routine after my lifting.
    I do have to "modify" some of it though. ;)

    https://www.youtube.com/watch?v=Boe4TrKXi6I
  • KittensMaster
    KittensMaster Posts: 748 Member
    Cardio Glide

    3 min warm up

    30 seconds of sprinting as fast as possible.

    2 1/2 minutes of cardio pace and cool down some.

    30 seconds all out!
    2 1/2 mins recovery pace

    Do 6 HIIT cycles and then 3 minutes cool down.

    That is only 24 minutes.

    But if you give 6 all out sprints it will be work.
  • Hannah220190
    Hannah220190 Posts: 83 Member
    ExRelaySprinter wrote: »
    That routine looks tough,...well done!
    Don't know if this is classed as HIIT, but i like doing this routine after my lifting.
    I do have to "modify" some of it though. ;)

    https://www.youtube.com/watch?v=Boe4TrKXi6I

    thanks!

  • Hannah220190
    Hannah220190 Posts: 83 Member
    KittensMaster wrote: »
    Cardio Glide

    3 min warm up

    30 seconds of sprinting as fast as possible.

    2 1/2 minutes of cardio pace and cool down some.

    30 seconds all out!
    2 1/2 mins recovery pace

    Do 6 HIIT cycles and then 3 minutes cool down.

    That is only 24 minutes.

    But if you give 6 all out sprints it will be work.


    Thanks, I'm not a huge fan of sprints, but know I should give it a go!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    edited August 2015
    Track work - all out sprint max effort down the front and back stretch, walk on the turns, try not to throw up.

    Bleachers - sprint up, walk down

    Suicides - nuff said.


    Personally, I don't think I'd ever do HIIT with weight, unless it was something like sled/prowler work (speaking of which... I gotta build a sled this weekend). HIIT work requires speed and intensity that doesn't work well with my need to control weight and focus on form. I'd just end up hurt.
  • brad837
    brad837 Posts: 53 Member
    15 Seconds on; 15 Seconds off for 41 'sets' which is 20 minutes.
    I alternate between:

    KB Swings
    KB Snatches (each Arm)
    Double KB cleans and presses
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