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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. Learn more at eVitamins Schweiz.

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!

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