HIIT me up!

I've been HIIT'ing a lot this summer.

In an effort to keep improving on my running , I have been stepping outside my comfort zone and adding HIIT (High Intensity Interval Training) workouts to my weekly routine. Although I was in decent shape before I ever did any of these types of workouts, I have noticed a pretty dramatic improvement in my overall fitness since HIIT'ing on a weekly basis.

An article that caught my attention, cited numerous benefits of doing HIIT workouts, several of which I have experienced myself. Some of these benefits include increased metabolism (during and after the workouts), loss of weight, reduction in fat, and increased energy. For me, all of these have happened with only doing one HIIT workout a week (in addition to my usual running, daily walking, planking, etc.), and my HIIT workouts seldom go past 30 minutes.

That said, here are some of the recent HIIT workouts I have created:

Abs & Arms 20's X 4

20 Burpees

20 Push-ups

20 Mountain Climbers

20 reps of arms/shoulder strength work

20 Bird Dogs (on toes)

**repeating the circuit four times netted me 80 reps of everything (and a whole lotta sweat).

Arms & Legs 20's-15's-10's
*push-ups
*squats
*biceps curls
*mountain climbers (each leg)
*triceps dips
*walking lunges (each leg)
*push-ups
*plank jacks
*hammer curls
*burpees
*triceps extensions
*jump squats
***three complete sets of the circuit
***the first set had 20 reps for each move, the second set had 15 reps, and the third set had 10 reps

Hill Sprint HIIT (6 sets)

*20 arm reps

*15 push-ups

*10 burpees

*run 1 lap around the hilly block (1/3 mile)

6 sets of the circuit netted me: 

-120 arm reps

-90 push-ups

-60 burpees

-2 total miles of hill sprints with negative splits

**for the arm reps I did bicep curls, hammer curls, triceps dips, triceps extensions, shoulder presses and upright rows
**for the running portion, I ran a quick lap (at a fast pace) around a nearby city block, but you could substitute a similar interval on a treadmill

Full Body HIIT

30 jumping jacks

20 burpees

20 push-ups

30 squats

20 reps of arm work (biceps curls/hammer curls)

20 reps of shoulder work (shoulder presses)

30 plank jacks

20 burpees

20 push-ups

30 sumo squats

20 reps of arm work (lawnmowers/cross-body curls)

20 reps of shoulder work (upright rows)

**two full sets of each circuit netted me a whole lot of sweating and a night of very sound sleep

Arms and Shoulders and Stairs, oh my!

15 biceps curls/hammer curls (on second circuit)

15 push-ups

10 burpees

10 stair flights (inside the house)

15 triceps dips/extensions (on second circuit)

15 push-ups

10 burpees

10 stair flights (inside)

15 shoulder presses/upright rows (on second circuit)

15 push-ups

10 burpees

10 stair flights (inside)
**I did this workout on a hot summer night on my front porch, so the stairs offered some "heat" relief. I did two full sets of the complete circuit and added a few extra arm reps when I was finished.

 20's X 10 HIIT Circuit

-20 squats

-20 push-ups

-20 burpees

-20 bicep curls

-20 sumo squats

-20 push-ups

-20 plank jacks

-20 triceps dips

-20 walking lunges (each leg)

-20 jumping jacks
**two complete sets of this circuit netted me several days of DOMS in the tush and hamstrings (#fairwarning)

So there you have a sampling of what I have been doing to up my fitness game; the increased endurance has been a bonus. I have really been having fun with these! I love the challenge of mixing intense cardio drills (that also have strengthening and toning capabilities) with intervals of less intense free weight moves. As mentioned, my muscle tone has become more defined and my waist has lost a couple of inches! And those oddball five pounds, that have been taking up residence in the past year, are gone.

Have you ever tried HIIT workouts? If so, have you done them at home or in a gym? On your own or with a coach/trainer?

**Disclaimer** I am not a fitness coach (nor do I play one on TV). These are workouts that I have designed for me based on my own personal goals and abilities.

**I'm linking up with Marcia and Patty and Erika for Tuesdays on the Run.

**I'm also linking this with Debbie and Rachel and Marc and Lora for the Running Coaches' Corner

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