Maximum results in minimum time. These high-intensity interval workouts torch calories, build endurance, and keep your metabolism fired up for hours after you finish.
High-Intensity Interval Training alternates between intense bursts of activity and fixed periods of rest. It's proven to burn more fat in less time than steady-state cardio, boost your metabolism, and improve cardiovascular health.
More fat burn vs traditional cardio
Elevated metabolism after workout
Equipment needed
Perfect for beginners to HIIT
Format: 40 seconds work / 20 seconds rest | 4 rounds
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
40 sec
Classic Tabata protocol - maximum intensity
Format: 20 seconds ALL-OUT / 10 seconds rest | 8 rounds per exercise
Rest 1 minute between blocks. Total: 20 minutes
Advanced full-body blast
Format: 45 seconds work / 15 seconds rest | 3 rounds through all exercises
Squat Jumps
Push-Up to T
Lunge Jumps
Plank Jacks
Burpees
High Knees
Tricep Dips
Skaters
V-Ups
Sprints in Place
1 minute rest between rounds
Always do 5 minutes of light cardio before starting.
Rest intervals are part of the workout. Use them.
Low-impact options work too. Skip the jumps if needed.
HIIT is intense. Give your body time to recover.
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