HIIT Routines for Busy Schedules

Discover 3 effective HIIT routines tailored for busy individuals looking to maximize their workout time.
By Taylor

Examples of Quick High-Intensity Interval Training (HIIT) Routines

High-Intensity Interval Training (HIIT) is a fantastic way to get a full workout in a short amount of time. It involves alternating between intense bursts of activity and short rest periods, making it perfect for those with busy schedules. Here are three diverse and practical examples of quick HIIT routines that you can fit into your day, no matter how packed it is.

Example 1: 15-Minute Full-Body Blast

This routine is ideal for those who want a comprehensive workout that targets multiple muscle groups in just 15 minutes.

Routine:

  1. Jumping Jacks - 30 seconds
    Rest - 15 seconds
  2. Push-Ups - 30 seconds
    Rest - 15 seconds
  3. Squats - 30 seconds
    Rest - 15 seconds
  4. Burpees - 30 seconds
    Rest - 15 seconds
  5. Mountain Climbers - 30 seconds
    Rest - 15 seconds
  6. Plank Hold - 30 seconds
    Rest - 15 seconds

Repeat this circuit 2 times for a total of 15 minutes.
This workout can be done anywhere, making it a great option for busy professionals or parents.

Notes:

  • If you’re new to exercise, you can modify the push-ups by performing them on your knees.
  • To increase intensity, add an extra set or minimize rest time.

Example 2: 10-Minute Cardio Sprint HIIT

Perfect for those who want to boost their cardiovascular fitness in a short amount of time.

Routine:

  1. High Knees - 20 seconds
    Rest - 10 seconds
  2. Sprint in Place - 20 seconds
    Rest - 10 seconds
  3. Butt Kickers - 20 seconds
    Rest - 10 seconds
  4. Side Shuffles - 20 seconds
    Rest - 10 seconds
  5. Star Jumps - 20 seconds
    Rest - 10 seconds

Repeat this circuit 3 times for a total of 10 minutes.
This routine is especially helpful for anyone looking to improve endurance while fitting in a quick workout.

Notes:

  • If you’re pressed for time, you can do just one or two rounds.
  • Feel free to add weights to your high knees or star jumps for an added challenge.

Example 3: 20-Minute Strength and Core HIIT

This routine combines strength training with core exercises for a balanced workout.

Routine:

  1. Dumbbell Deadlifts - 30 seconds
    Rest - 15 seconds
  2. Russian Twists - 30 seconds
    Rest - 15 seconds
  3. Kettlebell Swings - 30 seconds
    Rest - 15 seconds
  4. Bicycle Crunches - 30 seconds
    Rest - 15 seconds
  5. Lunges - 30 seconds
    Rest - 15 seconds
  6. Plank Jacks - 30 seconds
    Rest - 15 seconds

Repeat this circuit 2 times for a total of 20 minutes.
This is great for anyone looking to build strength while working their core, perfect for a lunch break or a quick evening workout.

Notes:

  • If you don’t have dumbbells, you can use water bottles or do the exercises without weights.
  • Always focus on form over speed to prevent injuries.