HIIT Workouts For Men

14 Full Body HIIT Workouts For Men At Home (Killer Routines)

14 Full Body HIIT Workouts For Men At Home. No Equipment Sessions. Videos and Instructions Included. Join Me!

More...

14 Full Body HIIT Workouts For Men At Home (Killer Routines!)

16 Minute HIIT Full Body Workout 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)

Workout duration: 16 minutes. 

Rest between rounds: 90 seconds

Training Level: Intermediate 




18 Minute HIIT Workout (Follow Along Video!)

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

The Ultimate 10 Minute HIIT Workout 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 seconds work / 15 seconds rest 

Do 4 rounds of the following exercises: 

1. Side kick runner to jump squat 

2. Half hop burpee 

3. 4 mountain climbers to jump squat 

Rest 45 seconds between rounds 

Workout duration: 12 minutes

15 Minute HIIT Workout  (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, 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

20 Minute HIIT Workout 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, 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

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 workout time: 26 Minutes. 

Workout training level: Intermediate


30 Minute HIIT Workout For Men (Full Body Routine)

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

Do 6 full rounds of the following bodyweight exercises: 

1. Ground Lunge

2. Knee tap push up 

3. Low jumping lunge 

4. Jack push up (Legs only) 

5. Speed burpee 

6. Jack plank 

7. Kick Ins 

Rest between rounds: 90 seconds. 

Training level: intermediate 

Workout duration: 30 minutes.

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

Do 4 rounds of the following exercises: 

1. Frog push up to jumping squat 

2. Diagonal chop (change the diraction on the next round). 

3. Lateral speed burpee 

4. Bench or Box jump 

Rest between rounds: 60 seconds 

Workout duration: 15 minutes

Perform 6 rounds of the following movements: 

1. Speed burpee to jumping lunge combo - 5 repetitions (1 speed burpee + 2 jumping lunges is considered as 1 REPETITIONS). 

Rest 15 seconds and do: 

2. Burpee to 2 sit outs - 5 repetitions (1 burpee to 2 sit outs and jump squat is considered as 1 REPETITION). 

Rest between rounds: 90 seconds 

Workout duration: 8 minutes

8 Minute HIIT Workout For Men (Jump Rope Session)

Set the timer to 20 seconds work / 10 seconds rest 

Alternate jump rope run in place style + speed burpee. 

16 total rounds 

Total workout time: 8 minutes. 

No big rests, just continue in the 20/10 seconds work/rest fashion until the session is over.

Perform 5 rounds of the following exercises: 

1. High knee sprint in place - 30 repetitions 

2. Jumping lunges - 12 total repetitions (6 per leg) 

3. Speed burpee - 10 repetitions 

4. Squat to tuck jump - 10 repetitions 

5. High knee sprint in place - 30 repetitions 

15 seconds rest between each movement. 

Rest between rounds: 90 seconds

7 Minute HIIT Workout For Men (Brutal Cardio Session)

Do 2 big rounds of: 

20 high knee sprint in place 

1 speed burpee to tuck jump 

20 straight explosive punches

This is one set. To complete 1 big round, you have to finish 10 sets. So 10 times of 20 high knees + 1 speed burpee to tuck jump + 20 straight punches. 

Rest 15-20 seconds between each 2 sets. 

Once you're done with your first big round (10 sets done) rest for 60-75 seconds. 

Repeat one more time and the workout is done! 

15 Minute HIIT Cardio Workout For Men (Jump Rope Routine)

Do 5 rounds of the following: 

Perform 30 jumps for each of the following jump rope jumping styles. No rest between, just follow along. Move one after each other without breaking up the jumping flow. Just how I show you in the video above. 

1. Boxing skip 

2. Alternating double skip 

3. Run in place 

4. Front scizzors 

5. Side double leg jump

6. Forth and back jumps

7. Side jumps 

8. Front foot heel taps 

9. Single leg jumps - 15 per leg 

10. High knee sprint in place 

11. Double unders 

Rest between rounds: 60 seconds (increase this to 90 if you need). 

If you cannot perform the high knee sprint in place and the double unders (the last 2 videos), replace these jumping styles with Run In Plance (Number 3 in the video).

What Are The Best HIIT Exercises?

HIIT Workouts For Men


The best HIIT exercises are the ones which will engage your full body, help you burn extra calories and engage your muscles in a resistance way while challenging your energy systems (cardio, conditioning and strength endurance). 

In addition, the best HIIT exercises can be considered as the movements which will not just challenge your body in various ways, but the ones which will help you achieve your fitness Goal + when these movements are fun to you because this is the only way how to be consistent. 

If you're not consistent, you will never meet satisfactory results. 

The best HIIT exercises can vary in every individual, so make sure to test multiple variations and find the ones which work for you. 

A good idea is to use a workout diary so you can monitor your exercise selection so you can be aware of what works and what not.


Are HIIT Workouts Cardio?

The high intensity interval training routines are cardio and resistance routines at the same time. This is the uniqueness of the HIIT workouts. You will be pushed to equally work on your muscle performance + energy systems output at the same time. 


Is HIIT Better Than Cardio?

Both are great. It depends on your GOAL. If you cannot access the GYM, then thehigh intensity interval training routines are definitely for you. If you lift regularly, then including a longer cardio sessions will benefit you big time. 

Even if you do more regularly HIIT routines, then a lower-intensity cardio will also work great for you. Activities such as riding a bike, walking, hiking, rowing, swimming.


Do HIIT Workouts Build Muscle?

HIIT Workouts For Men

Yes, the high intensity interval training routines build muscle, but not in the fastest way possible. However, the HIIT workouts due to their high intensity nature will help your body secrete more Growth Hormone. 

And when you mix this with a bit slower-tempo exercises, you will build muscle in the best possible way. 

But if you count only on the HIIT workouts to build muscle, then this is definitely not the most optimal approach for your goal here. 

Instead, if muscle build is your focus, make sure to insrease the applied TUT (Time Under Tension) on your muscles. 

You can do that in various ways: 

1. More repetitions per set. 

2. Increase your total workout volume - more performed sets. 

3. Increase the exercise Negatives/Eccentrics (Lowering portion of the movements).

4. Include pre-isometric holds - whatever exercise you do, perform first 15-30 seconds, in a contracted (middle flexed) position, and then perform 10-12 repetitions. This way, you will pre-fatigue the muscle, create a better mind-muscle connection and build muscle. 

5. Pre and post-set isometric holds - same as above, but you will hold in a contracted position for 15 seconds prior your exercise, then do 10-12 repetitions and as a finisher, you will again, perform 15 seconds in a contracted position. 

Now you have a few options of if muscle building is your ultimate GOAL. 

But please, do not count 100% on the high intensity interval training routines to deliver muscle gains. The HIIT workouts will build the base, and basically put your body in an anabolic state, but more specific work will be required if you want to get jacked and build muscle. 


Can You Get Ripped With HIIT?

The interval training workouts will get you ripped and with leaner physique. However, if your goal is to get ripped, then you will definitely want to look closer to your diet and sleep optimization. 

If some of the mentioned above are neglected, you will meet hard times with this goal because the true expression of this state is to be hardcore lean with very low body fat percentage. 

To achieve such goal, you will have to implement a specific program which will cover your workouts, diet and sleep improvement at the same time. 


Does HIIT Burn Belly Fat?

HIIT Workouts For Men


The HIIT workout will help you with burning the belly fat. However, if you count only on the workouts to achieve such goal, then you might have hard times to battle with. 

As stated in the previous paragraph, to burn belly fat you will have to set up properly your balance between exercising, nutrition and recovery (sleep). 

In other words, the HIIT itself will help you with decreasing the belly fat, BUT it won't do miracles if you still eat tons of junk food and you're neglecting your sleep.


tired of failing with your fitness goals?

Work With Me


  1. 1
    Get a Custom Bodyweight Training Program - workout anywhere, anytime, on your tight schedule. 

Get rapid results in 30 days 

or your money back


Are HIIT Workouts Bad For Your Body?


Despite all of the benefits that the HIIT workout can deliver to your body and lifestyle, there are a few negatives that needs consideration: 

1. If you're overdoing your HIIT workouts, you will lose lots of muscle. If that happens, you will meet hard times with getting lean and shredded physique because you will always look a fatty. Skinny and with a layer of fat which I believe is not really your GOAL here. 

2. If your lifestyle is too stressful, perform your HIIT workouts in a moderate manner. This way, you will avoid over-burning your nervous system, mess up your hormones and develop anxiety and other health issues. Doing too much intensity too often is not a good thing. 

3. Decrease your HIIT workouts if your diet or recovery are both not oprimized. If you are not responsible for your food intake and good sleep, then the HIIT routines might do more harm to your hormones/body than good (if being done too frequently).


Is It Okay To Do HIIT Everyday?
HIIT Workouts For Men


Doing too much high intense routines or everyday will do more harm than good to your body. In the last 2 paragraphs, we have spoken that too much intensity is not a good thing for your optimal hormonal balance + good looking physique,  

Instead overdoing your high intensity interval training sessions, begin with 3-4 full body routines weekly. Increase the intensity over time, include more and more difficult exercises and enjoy your progress. 

You didn't come up to this point in 1 month, right? (if you are overwheight). So it's not making sense that you will reverse your best body condition in a couple of weeks. 

Be patient, be smart and don't over-push the process. 

Otherwise, you will quit too early and not see any results at all. 

Consistency over time, remember?


HIIT Workouts For Beginners

If you are a beginner and want to begin with the high intensity routines, then follow these exact steps: 

1. Keep it simple - pick 5-10-15 basic exercises such as squats, push ups, sit ups and begin with these ONLY movements. Do not get fancy and pretend that you're an athlete. Because you're not. Realize that you're just getting started and as such, first, you will have to build up the basics and then get more fancy with your bodyweight movements. 

2. Follow 1:1.5 interval timing protocol - for example: 20/30 seconds work/rest, 25/35, 30/45. Do not jump too intense with the time protocols, otherwise, you will burn out too early in the sessions and this will not help you perform quality workouts. Avoid 20/10 (the classic tabata time protocol), 30/15, 40/20, 60/30 etc. 

3. Begin with 3 full body high intensity inverval training workouts per week - this way, you will avoid over-training nor being too fatigued. 

4. Stay consistent - this is the most important factor as being a beginner trainee. Your consistency will be the ultimate thing that will help you progress and move to the intermediate trainee level (at some point).

Summary

In today's article, we have covered multiple topics! 

  • Are high intense workouts cardio?
  • Is HIIT better than cario?
  • Do interval training builds muscle?
  • Can you get ripped with the interval workouts? And a few more! 

Now what are your next steps?

Try at least 1 of these 14 interval training workouts that I have shared with you today and let me know what you think. 

I will LOVE to Connect! 

Which routine from today's interval training article did you liked most? Why? 

Comment Below.

Coach Vlad

Thanks For Reading! Here is another High intensity interval training For Men post of mine. Enjoy!


PS: Here are another high intensity workouts that you can try.  


Other Cool HIIT Workout Articles You Might Like


HIIT Research

Interval Training For Men

Leave a Comment

Your email address will not be published. Required fields are marked *

Pin It on Pinterest