Spring HIIT Workouts

Prevailing wisdom suggests that we need to invest a good chunk of time into fitness. Otherwise, we can’t possibly hope to make good progress.


The good news is that this idea isn’t accurate. Time invested into exercise isn’t the most crucial factor. We can sometimes achieve more in less time. 


HIIT is a popular workout approach with many benefits that allows us to stay fit on a tight schedule.


But what is HIIT, and how can you apply it to your life? Let’s discuss.


What Is HIIT, And What Benefits Does It Offer?


HIIT stands for high-intensity interval training. The goal is to do short periods of intense effort, followed by brief rest. For example, if you sprint for ten seconds, then sit for a minute and repeat, you’re doing HIIT.


The great thing about HIIT is that the principles apply to all sorts of activities, so you can find a way to make it work, no matter what your interests are. Jumping rope, running, using cardio equipment, boxing, doing bodyweight exercises, and lifting weights all work with the HIIT principles.


The most notable HIIT benefit is the short duration. Since you’re condensing more work in less time, you can reap the full benefits of an exercise session in as little as ten to twenty minutes (1). Even if you’re busy, HIIT can keep you in shape.


HIIT is also great because it offers a good calorie burn, both while training and in the hours following your workout (2, 3). Meaning, you can use this training style to burn fat effectively (4). 


Aside from that, HIIT appears great because it can make us more athletic, improve our health, and allow us to build some muscle mass (5, 6).


Two Simple And Effective HIIT Workouts You Can Do With Minimal Equipment


  1. Beginner HIIT Workout (Whole-Body Dumbbell Workout)


Do you have nothing but a pair of dumbbells? No problem. This HIIT workout allows you to train your entire body in twenty minutes. 


Here are the exercises:

  • Bent-over dumbbell row
  • Standing shoulder press
  • Goblet squats
  • Romanian deadlifts
  • Bicep curls
  • Overhead tricep extensions
  • Lateral raises


Start with a 30-second interval for each movement and try to do as many repetitions as you can while maintaining good form and using a full range of motion. Once you go down the list, take up to two minutes of rest, and do another round. Here is what it looks like:


Bent-over dumbbell row (30 seconds) ⇒ Standing shoulder press (30 seconds) ⇒

Goblet squats (30 seconds) ⇒ Romanian deadlifts (30 seconds) ⇒ Bicep curls (30 seconds) ⇒

Overhead tricep extensions (30 seconds) ⇒ Lateral raises ⇒ 2 minutes rest ⇒ Repeat


  1. Intermediate HIIT Workout


The intermediate HIIT workout is a bit more challenging. You’ll also need a kettlebell, battle rope station, and some room for running. 


Here are the activities:

  • Kettlebell swings
  • Alternating waves (battle rope)
  • Running at 70 to 80 percent
  • Kettlebell goblet squat
  • Power slams (battle rope)
  • Running at 70 to 80 percent


Do 30-second intervals for each activity and try to do as many repetitions and run as far as possible. Go down the list of activities, then take two minutes to recover. Do a total of two to four rounds, depending on how you feel. 


Here is how it might look like:


Kettlebell swings (30 seconds) ⇒ Alternating waves (30 seconds) ⇒ Running (30 seconds) ⇒ Goblet squats (30 seconds) ⇒ Power slams (30 seconds) ⇒ Running ⇒ 2 minutes of rest ⇒ Repeat