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HIIT workouts for men | 7 HIIT workouts

hiit workouts for men

7 HIIT Workouts For Men


HIIT workouts for men – HIIT is one of the fastest way to boost your fitness levels and you don’t even have to use equipment.

HIIT stands for High Intensity Interval Training, and it allows you to leverage the power of intensity to accumulate a large calorie count.

Working at high intensity allows you to burn a significantly higher amount of calories per minute compared to low intensity.

This means that in just 20 minutes you can burn as many calories as you can in 60 minutes at lower intensity.

Are there any scientific papers to back this up?

There are many studies that have measured the results of low to moderate training vs HIIT using two groups of beginner exercisers.

One group would use HIIT, while the other group exercised at low intensity for 60 minutes. These studies would usually last for 2 weeks.

HIIT is the ultimate workout for weight loss

The improvements in fitness and calories burned between the groups were either exactly the SAME or slightly better for the HIIT group.

This means that you can train for just 20 minutes and get the same results if not better than if you trained for one hour.

So the question is which group would you like to be, the group that trained for twenty minutes or one hour? It’s a no brainer right? Hit it hard and go home right? No pun intended.

fat burning for men

How does HIIT workouts for men work?

HIIT workouts can be done with kettlebellsTRXbattleropes, body weight, the bulgarian bag and can be done with no equipment by running.

During a HIIT session you will do short burst of explosive exercise using maximum effort followed by a rest period.

The combination of the rest & exercise go hand in hand. You want to work at 90% of your maximum heart rate which is not easy.

However, the rest period is there to help. Resting after doing a bout of exercise allows your body recovery time. The longer the rest period the more you recover.

As a beginner you will need a longer rest period. However, don’t just pick a number at random. Ratio it according to the length of time you have exercised.

Choosing your rest period

HIIT Work & Rest Periods According To Ability Level

Exercise Length (seconds)Rest (seconds)


For example, if you have just done a maximum effort sprint and nearly broke the 100 meter world record than allow yourself a 1:6 ratio. This means that if you sprinted for 10 second rest for 60 seconds.

As you get better you can rest for shorter periods. For instance, 1:4, 1:2 and even 1:1. If your bouts of exercise are 30 seconds to 1-minute I would use 1:3 or 1:4 as a beginner.

HIIT Workout At Home For Men

Full HIIT Workout At Home For Men to lose weight

Exercises to perform in rotation

  1. Pendulum jumps
  2. Standing long jumps
  3. Push up and scorpion
  4. Vertical jump with arm swing
  5. Knee tucks

Pendulum jumps

Jump side to side continuously trying to cover as large a distance as you can. Stay on the balls of your feet at all times.

Standing long jump

Perform an arm swing and squat down as low as you can. Explode out of your squatted position to jump as far as you can. Repeat this movement and try to keep your rest between each jump to 3 seconds.

Press up and scorpion

Make sure that when you do the press up that you feel your chest touch the floor on each one.

Vertical squat jump

Swing your arms back and squat down. Explode out of your squat to jump as high as you can. Ensure that your rest between jumps is less than 3 seconds.

Tuck jumps

Jump as high as you can and lift your knees to your chest.

3 HIIT Fat Burning Workouts For Weight Loss

HIIT fat burning workouts

How to fit exercise into a busy schedule?

One of the most common excuses for not wanting to exercise is lack of time due to work, family commitments, social engagements and life in general.

If that is the excuse that you have been using than that’s fine. However, to quote Oprah Winfrey “if not now, then when”.

What if I told you that you can achieve the goals you desire in just 20 minutes! You will probably think I’m telling a lie or just exaggerating, but I’m not. I am dead serious.

How do I do HIIT?
It depends. Normally you do 90% of your maximum heart rate for anywhere between 10 – 60 seconds. The type of activity you may do is a 10 second sprint, 30 second all out cycle at max speed.

All activities are done at maximum effort. For example, if you are going to do a short sprint you run as though your life depends on it.

Imagine if you have just got away from a dangerous situation, and you have had 30 seconds to rest and recover. You’re still going to be tired aren’t you after just 30 seconds rest? Of course you will be.

However, that doesn’t matter because if you are put in danger again and you have to get away you will try your best with everything you have. Whatever energy you have you will use to get away.

Obviously this is an extreme example, but in terms of the level of exertion you’re going to be using when doing HIIT it’s actually an accurate description. It has to be all or nothing!

HIIT fat burning workouts

This sounds too difficult, I don’t think this is for me.

Relax, don’t be alarmed. This workout can be modified for your fitness level by using rest. The rest period is the important part of the work out. It is as important as the intensity.

We usually use a ratio between the length of time exercising, and the level of exertion to determine the optimum rest period so that you can get the most from this work out.

For example, if you used a 1:6 exercise rest ratio for sprints it would mean that you run for 10 seconds (like your life depended on it) and rest for 60 seconds.

At this speed and effort an exercise/rest ratio of 1:6 will probably allow a beginner time to recover up to 60% of their energy levels to use for the next bout.

However, for someone more advanced 1:3 or 1:2 may be needed to really challenge their stamina.

This is because the time your body needs to recover between bouts of exercise decreases as you become fitter.

You will find that your heart rate will drop significantly within just 30 seconds once you are well trained.

What are some of the other benefits I will experience?

  • You will find that your time to exhaustion will improve. This means that if you can run for 5 minutes at 12 kms per hour before you need to stop, after a few weeks of HIIT you will probably be able to 10-15 minutes comfortably.
  • Your resting heart rate will decrease
  • Your cardiac output will increase – this is the amount of blood your heart pumps in one beat.
  • Your overall levels of stamina will be better

HIIT is a great way to get fit fast, if you lack time. It is very intense, but you can modify the rest periods if you are just getting started with it.

HIIT is nothing to be afraid of. If you are willing to put the work in, you will see results.

hiit exercises

Top 15 At Home Exercises And 3 HIIT Workouts To Lose Weight Fast

Here are my top 15 home exercises to lose weight fast. These 15 home exercises are easy to do, they requrie no equipment and they burn calories fast.

If you are like most people then you are busy. Finding the time to get down to the gym can be difficult. You have to pack clothes, shower at the gym, get changed and then come back.

Whole body HIIT workouts

You wont need to search for any more home exercises to help you lose weight as I have included exercises that work the whole body.

Many of the exercises I will share with you are exercises that I have used in my own personal workouts over the years, as well as with personal training clients.

I have also used these 15 home exercises to form a HIIT workout to show you how to use these exercises effectively. HIIT workouts are one of the fastest ways to lose weight.

In recent times these workouts have become popularised. However, the HIIT concept has been around for many years before becoming mainstream.

How to use these home exercises

These exercises have been grouped into 3 different workouts. These workouts combine both cardio and strength training.

For best results perform this HIIT workout 2 times in a week and combine with some type of cardio workout like running, cycling or swimming.

Also, remember to combine this workout with a good diet to maximise your weight loss efforts.

Work and rest periods for your HIIT workouts for men


The top 15 home exercises are:

  1. Burpees
  2. Dorsel raises
  3. Clap press ups
  4. Curttsey lunges
  5. Dive bomber press ups
  6. Forward jumps
  7. Hammers
  8. Hamstring curls
  9. High knees
  10. Jack knife
  11. Squat jumps
  12. Knee tucks
  13. Lunge and rotate
  14. Plank spiderman
  15. Jump lunges

HIIT workouts For Men To lose weight #5

  1. Burpees

No home exercise list would be complete without burpees. If you add the press up in it works the upper body and lower body. This exercise tends to creep up on you. The first 10 always seem easy and then it hits you. This is probably my number one home exercise.

  1. Dorsel raise

This exercise works the lower back and is needed to counter balance and provide strength for your lower back if you are doing a lot of abdominal exercises. This home exercise is often overlooked on many HIIT workouts despite its importants.

  1. Clap press ups

If you find it hard doing this home exercise with your body fully extended then try it on your knees instead. This exercise requires a lot of power in order to jump from the floor and clap your hands together. Try to do as many as you can in the time allocated to your fitness level.

  1. Curtsey lunges

This is one the best home exercises for your bum. You will feel this on the side of your bum because of the twisting and bending. Try to go as low as you can as you lunge down.

  1. Dive bomber press up

This exercise can also be done your knees as well. When you do this exercise you stick your bum as high in the air as you can manage and your head dives down towards the floor. Before your head touches you pull your head upwards while your chest and belly almost touch the floor as you bring your head forward and up. You will end with your head and chest in the air and your hips close to the floor.

HIIT Workouts For Men #6

  1. Forward jumps

This is a great cardio home exercise that increases your heart rate. You can think of this exercise as a forward star jump. You jump both feet forward and back very quickly and at the same time you swing your arms above your head one at a time.


  1. Hammers

You can’t touch this! This move is similar to MC Hammers move back in the 90’s. Back when I was in school this was an exercise we use to do for basketball. The whole idea of this exercise was to get you use to moving your feet fast while in a low position. This was necesarry for basketball. However, it was also a killer cardio home exercise. I found that it toned my legs up and increased my leg strength, as well as my overall conditioning.


  1. Hamstring curl

THe hamstrings are at the back of your legs. You will need to this exercise on laminate flooring with socks on, or you can use some tea towels like I am in the video above. Make sure you curl your legs all the way to your bum.

  1. High knees

As you run on the spot make sure you lift your knees up as high as you can. You need to bring your knees up level with your hips. You also need to pump your arms as fast as you can to maximize the calories you burn.


  1. Jack knife

This is one of the best core exercises you can do. It is also one of the hardest core exercises I have ever done. The key to this exercise is to make sure that you do not raise your bum high in the air. Your bum must not go above your shoulders.

Weight loss Home HIIT Workouts For Men #7

  1. Squat jumps

Squat down as low as your flexibility will allow and then jump up as high as you can. The more effort you put into each jump the more calories you are going to burn. This exercise is great for toning your bum!

  1. Knee tucks

This is a home exercise that I saw Linford Christie performing when he was competing as an athlete. What I love about this exercise is that it tones the abdominal muscles and it increases your heart rate as well. This is a fantastic abs exercise.

  1. Lunge and rotate

What makes this exercise different to an ordinary lunge is that the rotation of your body adds extra work to your glutes and obliques (bum and side abdominal muscles). This exercise works nearly all your muscle from the waist down. As you step forward and lunge down you will hold that position with your knee close to the floor. Rotate to your right and then to your left before returning to the start position.

  1. Plank spiderman

Hold the plank position and move your knee towards your arm pit. Bring your knee as far up the body as it will go before returning to the start postion. Make sure that you alternate legs as you do this exercise.

  1. Jump lunges

Keep you feet extended with one leg back and the other forward. Lunge down to the floor and jump as high as you can. When your feet return to the floor make sure your feet are in the correct position to lunge before you lunge again and jump.


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Hi, I'm Gerald

G unit

Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an NASM qualified behaviour change specialist, and a qualified personal trainer. Gerald has developed his own C.H.A.N.G.E method, which he uses to help his clients lose weight.

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