The Essentials of high-intensity interval training (HIIT)

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High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT)  full-body toning workout hits all the major muscle groups in just 30 minutes, and is perfect for people who want to strengthen their muscles!

Workout Summary – High-Intensity Interval Training (HIIT)

Main Goal:                                         Build Muscle

Workout Type                                   Full Body

Training Level                                  Intermediate

Program Duration                           4 weeks

Days Per Week                                  3

Time Per Workout                           30 minutes

Equipment Required                   Barbell, Bodyweight, Cables, Dumbbells      

Target Gender                              Male & Female

Workout Description – High-Intensity Interval Training (HIIT)

This 3-day workout is designed for people who want to tone and strengthen their muscles, without the bulk. Because of its versatile full body properties, you can incorporate this workout into existing cardio or weight loss program.

If you wish to incorporate cardio, these workouts can be completed on the same day as cardio or on separate days. 

Related: 15 Min Post-Workout Fat-Blasting Circuit Routine

Don’t let this program fool. It may be short, but it packs a punch by hitting all of the major muscle groups. Keep rest periods short, anywhere from the 30s to 45s between sets.

Below is an example of what a weekly schedule may look like. 

  • Monday: Full Body Toning Workout 1
  • Tuesday: Off
  • Wednesday: Full Body Toning Workout 2
  • Thursday: Off
  • Friday: Full Body Toning Workout 3
  • Saturday: Off
  • Sunday: Off


High-Intensity Interval Training (HIIT)

Full Body Toning Workout 1

Exercise                                             Sets                       Reps

45 Degree Leg Press                           3                          20

Seated Row                                         3                           20

Chest Dip                                            2                         15-20

Machine Shoulder Press                  2                            20

Cable Curl                                           2                            20

Tricep Extension                               2                            20

Plank                                                   3                            1mins

Full Body Toning Workout 2

Exercise                                                  Sets                                  Reps

Smith Machine Squat                           3                                        20

Seated calf Raise                                   2                                         25

Lat Pull Down                                       3                                         20

Dumbbell Flys                                      3                                          20

Tricep Kickback                                   2                                           20

Standing Dumbbell Curl                     2                                           20

Decline Sit Ups                                      2                                        MAX

Full Body Toning Workout 3

Exercise                                            Set                                     Reps

Dumbbell Lunge                               4                                  10 each leg

Wide Grip Pull Up                            3                                        MAX

Barbell Bench Press                         3                                       15-20

Standing Barbell Curl                      3                                       15-20

Tricep Bench Dip                              3                                          15

Horizontal Leg Raise                       2                                         MAX

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