Customer Service: 1.888.222.6056   |   Support   |   About Us
ShareShare & Earn $10
Copy and share this page with your rewards code attached, and earn $10 plus save others money. More Information
 Shopping Cart
Items in your shopping cart Quantity Price
Subtotal: $ 0.00

7 HIIT Workouts for Each Day of the Week

High intensity interval training burns major calories for fast results in less time. In today's world, you don't have time for a full circuit. Learn how HIIT can solve your workout dilemma.

Recent research has shown longer workouts aren't necessarily better for you than shorter ones. It's the intensity that counts. This is where high intensity interval training (HIIT) comes in.

What Is High Intensity Interval Training?

HIIT sessions are all about short, intense workouts involving a series of moves that bring your heart rate up and down to keep your metabolism in high gear. Each move is typically repeated for a set amount of time or reps before moving onto the next one, with 10 to 20 seconds of recovery time between each move. Once you complete the entire circuit, you repeat it as many times as you can without losing proper form.

Using the HIIT workout method, you can burn more calories in a shorter amount of time while also toning the muscles. With the right diet, this could mean reaching your weight loss and muscle building goals faster.

A Week's Worth of Workouts

The best part about HIIT training is that once you understand the formula, you can change up the moves to make sure you work the entire body no matter how much time you have. To get you started, here is one HIIT workout for each day of the week, including one rest day of relaxing and restorative stretches. We chose six different exercises to make up each circuit to help you get used to the structure.

Monday :

  • 1 minute jogging in place
  • 10 push-ups
  • 1 minute jogging in place
  • 10 sit-ups
  • 1 minute jogging in place
  • 10 sumo squats

Tuesday :

  • 50 jumping jacks
  • 20 front kicks (alternating legs)
  • 20 high knees
  • 20 back kicks (alternating legs)
  • 20 butt kicks
  • 1 minute front jabs (alternating)

Wednesday :

  • 30 seconds high marches
  • 15 v-ups
  • 30 seconds traveling lunges
  • 15 pull-ups*
  • 30 seconds jumping jacks
  • 30 second wall sit

Thursday :

  • 1 minute running in place
  • 1 minute narrow squats
  • 1 minute burpees
  • 1 minute pull-ups*
  • 1 minute sit-ups
  • 1 minute jumping jacks

Friday :

  • 30 seconds star jacks
  • 30 seconds windmills
  • 30 seconds bicycle crunches
  • 30 seconds reverse crunches
  • 30 seconds high knees
  • 1-minute plank

Saturday :

  • 1 minute bob and weave
  • 30-second chair hold
  • 1 minute upper cuts
  • 30 seconds butt kicks
  • 30 second side plank (each side)
  • 1 minute alternating lunges

Sunday :

Hold each stretch for at least 30 seconds, longer if you can:

  • Runner's stretch (each leg)
  • Cobra
  • Seated twist (each side)
  • IT band stretch (each side)
  • Triceps stretch (each arm)
  • Forward fold

*Sub in another exercise if you don't access to equipment.

Safety Information

Before beginning any new workout regimen, it's important to check with your doctor if you're recovering from an injury or being treated for any type of medical condition. They can help you determine if this type of training is right for you and set realistic goals. Next, it's important to know your limits with training -- only perform the exercises for the duration you can without compromising proper form, as this could lead to injury. Make sure to allow your body adequate time to rest, working up to more frequent workouts if you're just starting out and taking time off if you're maintaining a more rigorous routine.

Proper nutrition is key for safe training. The body needs the right blend of protein, fats and carbohydrates for adequate fuel and to help the muscles recover properly. Make sure to eat eat hour before and after training to give the body proper nourishment.

For all the latest health and nutrition information, be sure to check back soon. Now go work out!

Legal Disclaimer:
eVitamins recommends that you do not rely on the information presented in this article as diagnosis for treatment to any health claim. Content and information on this site is for reference purposes and is not intended to substitute for advice given by a physician, pharmacist, or other licensed health-care professional. You should not use this information as self-diagnosis or for treating a health problem or disease. Contact your health-care provider immediately if you suspect that you have a medical problem. The information and statements in this article have not been evaluated by the US Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease or health condition. eVitamins assumes no liability for inaccuracies or misstatements.
Share & Earn $10:
Related Articles You May Like
The Ultimate Desk Workout
The Ultimate Desk Workout
Turning Your TV Binge Into a Workout
Turning Your TV Binge Into a Workout
What's In A Number? BMI Basics
What's In A Number? BMI Basics
5 Reasons Your Training Results Have Plateaued
5 Reasons Your Training Results Have Plateaued
8 Tips for More Effective Home Workouts
8 Tips for More Effective Home Workouts
The Dangers of Exercising Too Hard
The Dangers of Exercising Too Hard

Workout Routines

Muscle Building

Physcially Fit


Therapy & Injury

Weight Loss

Workout Routines products you may like:
Our Suggestions

BSN Syntha-6 Protein Chocolate Milkshake
Optimum Nutrition Superior Amino 2222 
Coupons & Promotions
Sign Up, © Copyright 1999-2019. All Rights Reserved. eVitamins, LLC

eVitamins is a registered trademark of eVitamins, LLC. Statements made about specific vitamins, supplements, procedures or other items sold on or through this website have not been evaluated by eVitamins or by the United States Food and Drug Administration. They are not intended to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only. As always, please consult with a licensed doctor or physician before starting any diet, exercise or supplement program, before taking any vitamin or medication, or if you have or suspect you might have a problem.

eVitamins, LLC - 6833 Auburn, Utica, MI 48317 USA - 1-888-222-6056

Privacy Policy | Terms and Conditions