High Intensity Interval Training combines short, but intense, working phases, with even shorter resting periods. It is the most effective form of exercise out there and takes mere minutes to complete. Incorporating HIIT workouts into your Winter routine will keep you in shape during the busy holiday season. An additional benefit of HIIT is that the workouts can be completed indoors, so it won’t matter how cold it is outside! You’ll find some of the best HIIT exercises to add to your winter workout below!
This particular form of exercise is designed specifically to boost your cardiovascular capacity, strengthen your core, tone your upper and lower body, and improve balance and coordination. It accomplishes this by using exercises that boost your heart rate and calorie burn.
Best HIIT Exercises to Add to Your Winter Workout
The best HIIT routines combine heart-pumping moves with compound exercise in order to get the most out of the workout. Compound exercises recruit and use multiple muscle groups thus increasing strength and fat-burning potential.
Generally, an HIIT routine follows a 45 seconds on-15 seconds off pattern. Your goal is to work as hard as you possibly can in those 45 seconds and then catch your breath for 15 seconds before progressing to the next exercise. Usually a HIIT routine works your entire body, however there are routines that focus on upper body, lower body, or core. It’s important to point out that the American Heart Association recommends 75 minutes of HIIT exercise, or five 15-minute sessions, per week.
We’ve included instructional videos below to ensure that you’re using proper form.
Heart-Pumping Moves (Cardio)
- Mountain Climbers
- Jumping Jacks
- Single-Unders or Double-Unders (Jump Rope)
- Burpees (with or without push-ups)
- Jump Squats
Compound Exercises (Strength)
- Squat to Shoulder Press
- Walking Lunge with Bicep Curl
- Bent-Over Dumbbell Row to Tricep Kick-Back
- Bicycle Crunches
- Deadlift to Dumbbell Row
Building an HIIT Winter Workout
You can choose a combination of 3 exercises from above and perform them for 5 rounds or choose 5 exercises and perform them for 3 rounds. Both ways will take 15 minutes. Perform 5 workouts per week.
For example, you could choose: jumping jacks, squat to press, and burpees. Perform each exercise for 45 seconds, giving yourself 15 seconds rest in between. Complete 5 rounds.
Burpees (with or without push-up)
Squat to Shoulder Press
Walking Lunge with Bicep Curl
Bent-over Dumbbell Row to Tricep Kick-Back
Deadlift to Dumbbell Row
Try out the best HIIT exercises to add to your winter workout, today! It’s never too late to get into the best shape of your life.
You should also try these popular HIIT workout routines that incorporate many of the best HIIT exercises:
- 15-Minute Indoor Body Weight HIIT
- Kettlebell HIIT Challenge for Women
- Lean Body HIIT Workout Challenge
- Fat-Blasting Upper Body HIIT Workout
- 10-Minute HIIT Circuit Workout