HIIT Cardio Workout

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!

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7 Ultimate

HIIT Cardio Workouts For Men

HIIT Cardio Workout

In this article, I have prepared for you 7 different HIIT cardio workouts that you can try right away. 

No equipment required. Try these high intensity workouts at the comfort of your home, outdoor or while you travel. To complete all of the sessions presented below, you have to download a regular Interval Timer 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 workout and replicate the exercises that I show you in these videos. Simple as that!

Now let's begin, shall we?


What Are Some HIIT Cardio Workouts? 


HIIT Cardio Workout 1 

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)

Workout duration: 16 minutes. 

Rest between rounds: 90 seconds

Training Level: Intermediate 


HIIT Cardio Workout 2

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

Total workout time: 20 minutes.

Workout training level: Intermediate


HIIT Cardio Workout 3 

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



HIIT Cardio Workout 4

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



HIIT Cardio Workout 5

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, make sure to 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



HIIT Cardio Workout 6

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, make sure to get a sufficient rest before you jump into the next round. 

90 seconds rest between rounds.

Total workout time: 20 minutes.

Workout training level: Intermediate


HIIT Cardio Workout 7

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 workout time: 26 Minutes. 

Workout training level: Intermediate



What Is HIIT Cardio Workout? 

HIIT Cardio Workout

Let's first define is a HIIT cardio workout? 

HIIT cardio workouts refer to routines that will include short bursts of high intensity exercises, performed for a certain amount of time followed by another period of complete rest or low intense activity. 

Most often, you will find out hiit cardio workout examples performed with less to none equipment at all. The simple reason is that it'll be practically impossible to maintain heavy weight lifting sets for more than 20-30 seconds. Even if you do so, and somehow manage to endure one similar set, you will be fatigued and not be able to perform another exercise after 10-15 seconds rest with the same intensity.

This is the reason why, most frequently, the hiit cardio workouts will not include any equipment at all. Of course, you can find jump rope, kettlebell, dumbbell, bike, treadmill hiit workouts on the internet. 

However, we will keep things simple and straight-forward here with bodyweight workouts only. 


Are HIIT Workouts Cardio?

HIIT Cardio Workout

Is HIIT a form of cardio? 

Yes it is. The hiit cardio workouts 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. The hiit cardio workouts 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.


HIIT Cardio Workouts

To Lose Weight

HIIT Cardio Workout

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

In my observation during the years of testing countless of HIIT 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

Depending of your training level and workout preferences, you can apply HIIT workouts between 2 and 6 times per week.

How many times a week you do HIIT cardio workouts will be determined by the following factors: 

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

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

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

1. 5-6 HIIT cardio workouts per week - this is a workout scenario where you will follow only short workouts. 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 HIIT workouts per week - essentially, this template can be implemented if you follow only HIIT cardio workouts or you do 1-2 resistance/strength sessions per week and need to improve your cardio reserves, endurance and stamina. 

3. 1-2 HIIT sessions per week - great addition to your lifting or resistance training program. You can basically use these HIIT sessions as workout finishers. Simply, at the end of your resistance workouts, include 10-12 minute bodyweight intense finishers and you will improve your fat-loss, endurance, cardio and fat loss as well. 



Can I Do Cardio Everyday?

HIIT Cardio Workout

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. 

Instead, you can try a quick 5 day HIIT challenge to see how this works for you. The simple reason you might need is because the workouts that I've prepared for you will equally create aerobic and anaerobic stimulation for your body. 

It's a win-win muscle stimulation + cardio work at the same time. 

With that spoken, I have created a mind-blowing 5 day HIIT cardio workout challenge for men. Keep reading.  


Get Your FREE & Exclusive
5 Day Workout Plan For Men
Interval Training 11

Here's What You Get:

  • 5 day hiit bodyweight workout plan for men
  • 5 full follow along video workouts
  • 15-20 minute duration video workouts 
  •  No Equipment Required
  • Follow your workouts at home, outdoor or while you travel.


Before You Go, Check 

These Bodyweight Workouts Too!


Summary of The 7 Ultimate
HIIT Cardio Workouts For Men
Medicine Ball Core Exercises

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

In addition, we have discussed multiple things such as what is HIIT cardio workout, is HIIT actually a cardio, how often to perform HIIT cardio workouts and a few other things. 

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 HIIT cardio workouts and let me know what you think! 

I will LOVE to Connect! 

Which one of these 7 HIIT cardio workouts did you like most? 

Comment Below.

Coach Vlad

Thanks For Reading! 

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