HIIT Cardio Workout

7 HIIT Cardio Workouts For Men (Killer Bodyweight Routines)

7 HIIT cardio workouts you can try instantly at home, outdoor or while being on the road. Get seriously challenged, have fun and burn tons of calories. Join me. It's free and intense!


7 HIIT Cardio Workouts For Men (Killer Bodyweight Routines)

HIIT Cardio Workout

In this article, I have prepared for you 7 different High Intensity Inverval Training Workouts that you can try right away. 

No equipment required. Try these HIIT workouts at home, outdoor or while you travel. To complete all of the sessions presented below, you have to download a regular Interval APP on your phone. Any free version will do the work for you. 

In addition, you get for free 2 videos that are 100% follow along. You don't have to do anything else except to warm up, play your video and replicate the exercises that I show you in these videos. Simple as that!

Now let's begin, shall we?

What Is High Intensity Interval Training? 

HIIT Cardio Workout

The HIIT training can be considered as any form of exercise performed in a certain time frame, followed by a rest period or light activity. In this website, you will only find work/rest protocols, so we will look up closer only this scenario. 

To be considered as high intense, the exercises performed should be done with maximum effort. Otherwise, we cannot state that this exercise nor session is high intense. 

The working periods in the interval sessions can vary between 10 and 60 seconds. The higher the intensity of the exercise, the less seconds it should be performed in order the right exercise technique to be followed. In most cases, the high intense workouts like these are a serious fat-burning sessions because due to high-effort invested, you will burn more calories and this will eventually help you burn fat and lose weight.

With that in mind, try to not over-step your training level when choosing your HIIT workouts. If you are a bit more beginner, try sticking somewhere between 20 - 30 seconds of work in order your exercise form to not suffer and so you can get a good routine.

What Are Some HIIT Cardio Workouts? 

16 Minute HIIT Routine For Men

Set the interval timer to 30 seconds work / 15 seconds rest.

Do 6 rounds of the following exercises:

1. 3 skater jumps to tuck jump combo

2. Broad jump to backward crawl 

3. Side crawl to sit out 

4. Low lunge rotation 

5. Crab toe touches (bottom ups)

16 minute workout duration. 

Rest between rounds: 90 seconds

Training Level: Intermediate 

18 Minute HIIT Session For Men (Follow Along Video!)

Set the interval timer to 30/10 seconds work/rest

Do 4 rounds of the following exercises:

Bear crawl to jump squat

Push up to ankle tap

Low jumping lunge

Jack push up

Knee to elbow plank

30 seconds work, 10 seconds rest for all of the bodyweight exercises above.

Rest between rounds: 90 seconds

20 minute workout duration.

Workout training level: Intermediate (this one is a serious fat burning session).

The Ultimate 10 Minute HIIT Routine For Men

Do 2 rounds of the following exercises: 

Ground Lunge 

T Push Up 

Drop Split Squat

Knee Tap Push Up 

Side Lunge to Jump Squat Combo

Jack Push Up 

Circle Speed Burpee

Arm Reach Plank

Work: 20 seconds / Rest: 10 seconds

Rest between rounds: 90 seconds

Workout Level: Intermediate

Set the timer to 30/15 seconds work/rest

Do 4 rounds of the following exercises: 

Side kick runner to jump squat

Half Hop Burpee

4 mountain climbers to jump squat 

Rest between rounds: 45 seconds 

Workout Level: Intermediate

15 Minute HIIT Routine For Men (Full Bodyweight Routine)

Set the interval timer to 30/10 seconds work/rest. 

Do 3 full rounds of the following bodyweight exercises: 

1. Walk around to hop 

2. Spiderman push up 

3. Sprinter step jump

4. Push up to ankle tap 

5. Sit Outs

30 seconds work for each exercises, 10 seconds rest between. Once you move through all of your 5 exercises, following this time frame, also, get a sufficient rest before you jump into the next round. 

90 seconds rest between rounds.

Total workout time: 15 minutes. 

Workout training level: Intermediate

20 Minute HIIT Session for Men

Set the interval timer to 20/10 seconds work/rest. 

Do 5 full rounds of the following bodyweight exercises: 

1. T Push Up 

2. Speed Burpee to Jumping Lunge 

3. Grappler Push Up 

4. Skater Jump 

5. Side Kick Outs

20 seconds work for each exercises, 10 seconds rest between. Once you move through all of your 5 exercises, get sufficient rest before you jump into the next round. 

90 seconds rest between rounds.

Total workout time: 20 minutes.

Workout training level: Intermediate

26 Minute HIIT Workout Routine (Killer Full Body Session)

Set the interval timer to 30/15 seconds work/rest. 

Do 4 full rounds of the following bodyweight exercises: 

1. 1,5 jumping lunge 

2. 1-2 step push up 

3. Speed burpee 

4. Side alternating lunge with a hop 

5. 5 kick outs to bottom up 

6. High knee sprint in place (if 30 seconds are too much, do the sprint for about 8-12 seconds and try to maintain a high tempo until the end of the interval). 

30 seconds work for each exercises, 15 seconds rest between. Once you move through all of your 6 exercises, following this time frame, make sure to get a sufficient rest before you jump into the next round. 

150 seconds rest between rounds (2 minutes and a half). 

Total session duration: 26 Minutes. 

Training level: Intermediate

Is HIIT Workout Cardio?

HIIT Cardio Workout

Yes it is. The high intense interval training routines are not just an intense cardio routine example but if you give these sessions a chance, you will equally work on your aerobic and anaerobic energy systems. 

This means that you will skyrocket your cardio while shredding your body (building muscle). Of course, don't expect muscle gain miracles with this training style. These sessions are not optimal for building muscle and you have to remember this. 

However, muscle gainz will be noticed if you maintain this process for at least a couple of weeks.

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HIIT Workouts To Lose Weight

HIIT Cardio Workout For Men

In this research, you can observe very interesting facts that proove the effects of the interval workouts on weight and fat loss. 

In my observation during the years of testing countless of high intense workout protocols and programs, I can state that these routines will deffinitely help you lose body weight. 

But that will happen only if you focus as well on your optimal sleep and balanced nutrition. See, there's no way to lose the excessive fat on your body if you chunk up 5 burgers per day. It's not going to happen. 

How Many Days a Week

Should You Do HIIT?

HIIT Cardio Workout For Men

Depending of your training level and preferences, you can apply your interval sessions between 2 and 6 x weekly.

How many times a week will be determined by the following factors: 

  • Your training level 
  • Your recovery/sleep 
  • Your diet and nutrition 
  • Exercise selection 
  • Number of performed exercises per session 
  • Intensity of the performed exercises
  • The total volume of your routines 
  • Your work/rest intervals 

As you can see, it is very difficult to advice you a particular number of how many sessions to do on a weekly basis. 

However, we can look closer to a few scenarios that might suit your needs: 

1. 5-6 intense routines per week - this is a scenario where you will follow only short sessions. Keep it short and sweet if you follow this template. 12-15 minute workouts will be enough to create frequent stimulation in your muscles and body. Make sure to not over-do this process. Otherwise, you might overtrain which is something you want to avoid. 

2. 3-4 routines per week - essentially, this template can be implemented if you follow only intense interval routines or you do 1-2 resistance/strength sessions per week and need to improve your cardio reserves, endurance and stamina. 

3. 1-2 sessions per week - great addition to your lifting or resistance training program. You can also use these routines as workout finishers. Simply, at the end of your resistance training, include 10-12 minute finishers and to work on your cardio, stamina and endurance. 

Can I Do Cardio Everyday?

HIIT Cardio Workout For Men

Besides doing more cardio into your workouts, you need resistance work as well. There's not way to get a defined body with visible muscles if you don't target these separately. 

So is it okay to do cardio everyday for weight loss reasons? No. Include at least 3 resistance focused sessions weekly to balance things out. The interval workouts will actually work equally on your cardviovascular health while getting more endured, strong and with higher energy and stamina. It is a win-win scenario where you get the best from both worlds. 

Before You Go, Check 

These Bodyweight Workouts Too!


HIIT cardio workout for men

In this article, I have introduced you to 7 different full body HIIT routines for men that can be followed anywhere you like. 

The presented 7 routines in this post can be done without any equipment at all! 

The training level is an advanced beginner. This means that you can do at least 10-12 push ups and 20-25 bodyweight squats in order to survive these sessions that I have build for you.

So what happens next? 

Try at least 1 of these sessions in the video at top of the page, and let me know what you think! 

I will LOVE to Connect! 

Which one of these 7 routines did you like most? 

14 HIIT Workouts For Men

Comment Below.

Coach Vlad

Thanks For Reading!

Research On

HIIT Training

Find below some research articles on high intense hiit workouts:

Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?

High Intense Interval Training for Maximizing Health Outcomes

Comparison of High-Intensity Interval Training and Moderate-to-Vigorous Continuous Training for Cardiometabolic Health

The Effect of Low Volume Interval Training on Resting Blood Pressure

Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults

Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men

High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment

Oxygen consumption, substrate oxidation, and blood pressure following sprint interval exercise

Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise

The effect of high-intensity intermittent exercise on body composition of overweight young males

The effects of short-term high-intensity interval training vs. moderate-intensity continuous training on plasma levels of nesfatin-1 and inflammatory markers

High Intense Interval- vs Moderate Intensity- Training for Improving Cardiometabolic Health

High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals

Effects of 16-week high-intensity interval training using upper and lower body ergometers on aerobic fitness and morphological changes in healthy men

Novel all-extremity high-intensity interval training improves aerobic fitness, cardiac function and insulin resistance in healthy older adults

Good Articles

Which You Can Also Check

Interval Training For Men

2 thoughts on “7 HIIT Cardio Workouts For Men (Killer Bodyweight Routines)”

  1. I really loved your content, please keep up, I will keep visiting and recommending my friends your website, Thank you so much for this grateful effort.

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