The fitness industry is buzzing about high-intensity interval training (HIIT workouts) because of its ability to burn the most calories in the shortest amount of time. The aim is to undertake short bursts of all-out work followed by short bursts of active rest to force the body to work harder than it normally would during steady-state cardio. There are no valid excuses for not getting in shape.

Forget about spending hours in the gym striving to complete hours of solid-state cardio and a million crunches; it doesn’t have to be that difficult. In fact, if marathon runs and Herculean efforts in the gym aren’t cutting it, you’re probably not making the most of fitness development. You should start doing HIIT workouts.

High-Intensity Interval Training (HIIT) is one of the most popular fitness concepts of the twenty-first century, popularised by well-known gyms and group fitness franchises like F45 and OrangeTheory. The ultra-demanding combination of aerobic and strength training allows you to burn calories quickly and for an extended amount of time. You’ve come to the right site if you’re seeking the finest HIIT workout for men.

What is HIIT?

HIIT is an abbreviation for high-intensity interval training, which consists of short bursts of intensive activity followed by low-intensity rest periods. HIIT is a short workout that uses a series of simple work-to-rest ratios. As a result, HIIT workouts are undoubtedly the most time-efficient form of full-body training, particularly for weight loss.

Also Read, 6 Best Warm-Up Exercises To Open Up Your Body For Workout

1. Burpees


Burpees are a two-part workout that consists of a push-up followed by an air leap. Burpees utilize all of your muscles and are mostly used to improve calves, chest, triceps, shoulder, biceps, glutes, and lats.

How do you do Burpees?

  • Burpees are a simple exercise that requires no equipment or weights.
  • Burpees are performed by getting into a partial squat position and bending down.
  •  Maintain a straight spine and place your chest on the ground. 
  • Push-up, frog jump with both legs together, and then jump up by raising your hands in the air.

2. High Knees

high knees

High Knees is another simple exercise that does not necessitate the use of any training equipment. High knees help to strengthen all of the muscles in your legs and elevate your heart rate, which promotes overall coordination and flexibility.

How to Perform High Knees

  • To do High Knees, open your feet to hip width and then elevate your left knee towards your chest
  •  Repeating with the second leg at a running pace. 
  • You should also try performing the exercise with your arms extended and your knees touching your palms.

3. Lunge jumps

explosive lunge

Lunge jumps are a more advanced version of the walking lunge exercise. Jumping high in the air and switching to your other foot ahead before landing is part of the workout. This exercise uses no weight lifting equipment and burns a lot of calories. It also aids in increasing your heart rate.

How Do Lunge Jumps Work?

  • Lunge Jumps are performed by standing with your legs at least shoulder wide apart. 
  • Step forward with one leg, keeping your spine straight. Now flex your leg and lower yourself, making sure your leg is perpendicular to the floor. 
  • At the end of the exercise, jump and put the other leg forward and repeat the motion.

4. Jumping jacks

jumping jacks

Jumping jacks, also known as side-straddle hops, are full-body exercises that can be done practically anyplace because no training equipment is required.

How Do Jumping Jacks Work?

  • To begin Jumping Jacks, stand upright with your feet at least hip-width apart. 
  • Keep your shoulders relaxed and your gaze straight ahead. Now jump and spread your feet laterally. 
  • Move your hands up and down above your head at the same time. Rep the steps by doing the same.

5. Rope jumping

jump rope, skipping

Rope jumping, often known as skipping, is chosen over jogging by thousands of people due to its numerous advantages. It appears simple, burns a lot of calories, and is a lot of fun.

How does one go about skipping?

  • All you need to start skipping is a rope.
  •  Stand up straight, keeping your legs close together and your elbow towards your stomach.
  •  And now, jump and make the rope circle your body from head to toe. 
  • You can also adjust the direction of the jump by jumping forward and backward.

6. Side Jackknife

The Side Jackknife exercise works the obliques, shoulders, and quads. It also works the glutes and hip flexors.

How do you do a Side Jackknife?

  • Side Jackknife is performed by lying on one’s side with one leg on top of the other. 
  • Now, place one hand behind your head, elbow stretched out. 
  • And your other hand should be on the ground in front of you to balance your weight. 
  • Try to bring your upper leg and elbow together and then return to the starting position. 
  • Now, repeat the procedures to put the training into action.

7. Push ups

push ups

Exercise with your own body weight. The most common are push-ups. They are, nevertheless, difficult for beginners. However, when you train daily, you become accustomed to it and begin to enjoy it. Push-ups are the ideal exercise for developing the upper body. It aids in the development of the chest, shoulders, and triceps.

How Do You Do Push-Ups?

  • Push-ups don’t require any special equipment and may be done at home. 
  • To practice push-ups, get into a cat stance with your palms and toes on the ground. 
  • Now lower yourself to your chest and touch the ground. 
  • Make sure your spine is straight, and your legs are straight. 
  • As you gain experience, you can push yourself by putting your toes together.

8. Russian Twist


The Russian Twist is a simple but powerful approach to strengthen your core and hips. The Russian Twist is a popular exercise among athletes, owing to the after-effects that aid athletes in twisting actions and changing direction swiftly.

What is the Russian Twist?

  • To perform the Russian Twist, start on the ground with your legs out in front of you. 
  • Then, elevate your knees and sit in a v-sit position. 
  • Maintain a shoulder-width distance between your legs. 
  • Finally, twist from one side to the other. 
  • Repeat numerous times to condition the body.

9. TRX pull-ups 

trx pull ups

TRX pull-ups necessitate a significant amount of upper body strength. However, it can be simple if you know the appropriate technique and have put in a lot of practice time. This would also necessitate the use of a TRX trainer.

How do you do a TRX pull-up?

  • Take a TRX grip to complete a TRX pull-up. Now, with your legs shoulder-width apart, use your back and arms to raise your torso upwards.
  •  You should try to get your chest at the same level as the handles, but don’t worry if you succeed the first time. 
  • All that is required is practice. After that, keep your body in that posture for a second, then lower your body and repeat the steps.

Also Read, Best Pre Workout Meals: 8 Best Things To Eat For High Performance 

10. Mountain Climbers


Climbing mountains is not for the faint of heart! But what if the mountains flatten out? That is the reasoning behind the Mountain Climbers exercise. To give the impression that you are climbing a mountain while standing on the ground. This workout is well renowned for its several benefits, including increased aerobic endurance and agility. Mountain Climber, once again, works out the entire body.

How Do Mountain Climbers Work?

  • Get into the Straight arm plank posture to perform Mountain Climbers. 
  • Make sure your hands are somewhat wider than your shoulders.
  •  Bring your right knee to your chest without raising your hips.
  •  Then, move it back and add the other knee. 
  • Repeat the steps to keep following them.