If you want to work your muscles in bursts at the highest intensity, HIIT (high-intensity interval training) is for you. You go hard for short periods of time, then take rest periods. Tabata, for instance, is a specific kind of HIIT that follows a 20 seconds on, 10 seconds off [1] format (typically, each round is four minutes long). HIIT is effective for burning calories and fat and improving cardiovascular health [2]. And you even burn calories after your interval session, due to what's called the "afterburn effect [3]." In fact, the American Council on Exercise names HIIT as the most effective exercise for the afterburn effect [4].
"The idea is that you're pushing your cardiovascular system and your metabolic system at a much higher rate than you normally would," Michael Fredericson, MD, professor and director of physical medicine and sports medicine at Stanford University, told POPSUGAR in a previous interview [5]. The afterburn effect from HIIT, Dr. Fredericson said, could last up to six hours post-workout because HIIT really "turns on your metabolic system. It's processing at a very high rate, and it takes a while for that to calm down."
Don't know where to start? Ahead, check out 20 workouts to try right at home or in the gym. Some are bodyweight only, some are just cardio, and others require a treadmill — there are lots to choose from, so take your pick. They range from 10 to 45 minutes long. Note: for the workouts that don't come with a video you can follow along to, try a Tabata timer to help guide you. Find that here [6].
The Ultimate 20-Minute Bodyweight HIIT
This 20-minute HIIT bodyweight workout involves 10 basic bodyweight moves, many of which are plyometric exercises [8]. You'll alternate between 30 seconds of work and 30 seconds of rest.
Get the workout: 20-minute HIIT workout [9]
VIDEO: We Promise This 30-Minute Tabata Session Is Super Fun
Equinox instructor Raneir Pollard [10] leads this Class FitSugar Tabata session full of cardio moves like jumping jacks and air jacks (while yelling "You're a star!"), as well as compound exercises [11] like push-ups.
Get the workout: 30-minute Tabata [12]
For Cardio, Try This 15-Minute Full-Body HIIT
Here's how this 15-minute HIIT workout goes: you're going to do four bodyweight cardio exercises in a row for 30 seconds each for a total of five rounds. You'll take a full minute of rest in between each round. Good luck!
Get the workout: 15-minute full-body HIIT [13]
VIDEO: 20-Minute Total-Body (Totally Awesome) Tabata
This 20-minute session led by Class FitSugar host Anna Renderer doubles the 20 seconds on, 10 seconds off Tabata format, so there are 40-second work periods and 20-second rest periods. You've got this!
Get the workout: 20-minute total-body Tabata [14]
Get on the Treadmill For This 30-Minute HIIT Workout
With speed and incline changes, this HIIT session created by Precision Running [15] founder David Siik [16] won't get boring. There will are three blocks of intervals: four at 90 seconds, four at 60 seconds, and four at 30 seconds, And the incline will range from 0.0 to 3.0.
Get the workout: 30-minute HIIT treadmill workout [17]
Try This Serious Business 12-Minute CrossFit HIIT
CrossFitters, this HIIT workout from Jade Jenny, co-owner and head trainer at Champlain Valley CrossFit [18], is for you. Plus, you can do it right in your home if you have weights!
Get the workout: 12-minute CrossFit HIIT [19]
VIDEO: This 20-Minute HIIT Requires Absolutely No Equipment
All you need for this HIIT session is a mat and some water. You'll do sprints in place and combo moves like crossover push-ups with knee-to-elbow crunches.
Get the workout: 20-minute no-equipment HIIT [20]
VIDEO: Mix It Up With 30-Minute Hip-Hop Tabata
Dancer and AFAA-certified trainer Keaira La Shea [21] leads this Class FitSugar Tabata workout with a twist! Get your hip-hop moves ready, because this dance workout will be all kinds of fun.
Get the workout: 30-minute hip-hop Tabata workout [22]
Check Out This Total-Body 20-Minute Tabata
With burpees, alternating side lunges, and breakdancer kicks [23], this Tabata session features exercises that will get your heart pumping.
Get the workout: Total-body 20-minute Tabata [24]
VIDEO: 10-Minute Tabata For Stress Relief
This Class FitSugar Tabata only has two four-minute rounds and promises to melt your stress away. Plus, you don't need any equipment, so you can do this in the comfort of your living room (or wherever!).
Get the workout: Total-body 10-minute Tabata for stress relief [25]
VIDEO: 10-Minute Tabata For a Flat Belly
Raneir from Equinox is at it again! His 10-minute Tabata workout is all about your core. We really wish we had him with us every time we did abs.
Get the workout: Total-body 10-minute flat belly Tabata [26]
40-Minute HIIT Workout For Fat Loss
For this, you'll need a pair of light- to medium-weight dumbbells. In each five-minute section, you'll be alternating between sets of two exercises, 12 reps each. Moves include deadlifts with front rows, plank jacks, and weighted sumo squats.
Get the workout: 40-Minute HIIT workout for fat loss [27]
VIDEO: This 30-Minute Advanced Bodyweight HIIT Will Be Totally Worth It
Our man Raneir is back with more Tabata, this time doubling the intervals (40 seconds on, 20 seconds off). Ready for some single-leg burpees and single-leg hip thrusts? We sure are.
Get the workout: 30-minute advanced bodyweight HIIT [28]
A 20-Minute HIIT Cardio Workout You Can Do Anywhere
This one is all about cardio. Warm up, then complete two three-exercise circuits twice. Got that?
Get the workout: 20-minute cardio HIIT workout [29]
VIDEO: Grab Your Weights For This 30-Minute HIIT Workout
Equinox and Nike trainer Anja Garcia [30] brings the intensity with weighted sumo squat punches [31] and squat jumps to star jumps.
Get the workout: 30-minute HIIT with weights [32]
Get Ready For 30-Minute Weighted HIIT
This HIIT workout consists of a 10-minute circuit that you'll repeat a total of three times. Grab 15- or 20-pound weights, a kettlebell, and your badass attitude.
Get the workout: 30-minute HIIT with weights [33]
VIDEO: 45-Minute Calorie-Torching Tabata
Raneir is back for a 45-minute Tabata class that will torch those calories. Short bursts of mountain climbers and quick feet [34] never felt so hard! (Also, we're about to request Raneir as our all day, every day workout buddy.)
Get the workout: 45-minute calorie-torching Tabata [35]
10-Minute Bodyweight HIIT
NASM-certified trainer Martel Martellus brings you a 10-minute HIIT session that consists of seven different dynamic exercises, like reverse burpees [36] and plyometric push-ups [37]. Get ready to see some sweat!
Get the workout: 10-minute bodyweight HIIT [38]
VIDEO: 20-Minute Full-Body-Burn HIIT
NASM-certified celebrity trainer Astrid Swan McGuire [39] created a 20-minute HIIT routine that works your legs, abs, and arms.
Get the workout: 20-minute full-body HIIT [40]