How to create your own HIIT workouts.

Creating your own HIIT (High-Intensity Interval Training) workouts can be a great way to add variety to your fitness routine and keep yourself challenged. Here are some steps you can follow to create your own HIIT workouts:

  1. Determine the Work and Rest Intervals: The work interval is the time you will be performing the exercise at high intensity, while the rest interval is the time you will be resting or recovering between sets. For beginners, a 1:2 work-to-rest ratio is a good starting point. For example, if you do 30 seconds of high-intensity exercise, take a 60-second rest. As you progress, you can adjust the work and rest intervals to challenge yourself further.
  2. Choose the Exercises: Choose exercises that work for different muscle groups and challenge your cardiovascular system. Examples of high-intensity exercises include jumping jacks, burpees, mountain climbers, high knees, jump squats, and push-ups. You can also add weights to some of these exercises to increase the difficulty.
  3. Warm-Up: Before starting your HIIT workout, it is essential to warm up to prevent injuries. Start with a light jog or some dynamic stretches for 5-10 minutes.
  4. Create the Workout: Once you have decided on the work, rest intervals and the exercises. Choose 5-8 exercises and perform them for the desired work interval, followed by the rest interval. Repeat this cycle for a total of 3-4 sets.
  5. Cool Down and Stretch: Finish your HIIT workout with cool-down exercises or static stretches.

Links to relevant exercises to use in your HIIT workouts.


Jumping jacks

Mountain climb

Final advice for how to create your own HIIT workouts.

Remember, it’s vital that you listen to your body and adjust the workout according to your fitness level. Start with shorter intervals and fewer sets. Then you can gradually increase the intensity and duration as you progress. It’s also crucial to have proper form during the exercises to prevent injuries.

Next post.

In my next post, I will give an insight into how to utilize bodyweight exercises in your workout programs.