Get Your Heart Rate Up With These HIIT Workout Programs

March 24, 2026

B) One hand at a time, lower yourself onto your forearms and hold a plank position. B) With your body weight in your hands, kick both feet out behind you, resting on the balls of your feet. HipTrain delivers live, 1-on-1 personal training through video conferencing with elite fitness professionals from around the globe. Start your personalized fitness journey with elite 1-on-1 personal training from just $14 per session. Use these only after the low impact and basic bodyweight versions feel controlled and comfortable.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Exercise can help prevent excess weight gain or help you keep off lost weight.

How can I see my position on the waitlist for class booking?

Studies show HIIT can burn more calories in a short period of time, which is helpful if you’re trying to lose body fat. It also has many health benefits, including improving your aerobic fitness, increasing your VO2 max and reducing your resting blood pressure among other benefits. Boxing is a good way to get some cardio in, and Rumble had the right idea by turning it into HIIT programming. The 45-minute HIIT-focused workout consists of 10 rounds of boxing drills on a boxing bag alternated with resistance training. The workout is easy to follow as you learn the six key boxing moves, such as the jab, uppercut, cross, and hook, without needing any previous boxing experience.

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Simply follow the instructions of each full-body strength training workout in the Women’s Health+ Beginner Workout Plan. You can find detailed how-to instructions for each exercise in the Exercise Guide section of the PDF, and you can also watch short follow-along videos for each move later in this article. 30 minutes of intense and fun body changing workouts that you will most definitely see the results from. I did this after I had my first child and I was in the best shape of my life. My arms were lean and ripped and my waist was very defined, and I was so strong.

Step 1: Boost Fat Loss with Low to Moderate Cardio for Lean Legs

• Once you’ve built a solid foundation of strength and cardiovascular fitness, elevate your workouts with these intermediate exercises.
• Barry’s Bootcamp has made a name for itself in the fitness world since it first came on the scene in 1998.
• While it’s important to get at least 30 minutes of moderate exercise a day, you don’t want to overtrain and push yourself too hard.
• Maybe you don’t like having to towel down every bit of equipment after work.
• For more advanced fitness levels, you could do 40/20 (40 seconds work, 20 seconds rest).
• Our many expert instructors specialize in a wide array of workout styles—from high-intensity interval training and strength conditioning to yoga, Pilates, and dance cardio.

In many cases, simply increasing your daily steps can be enough to create a calorie deficit and support weight loss. Walking is one of the most effective exercises when it comes to getting lean legs. So when I talk about low to moderate intensity cardio, I’m really just talking about walking. Most of all, they want toned, lean legs without building unwanted bulk. But no matter what workouts they try, their legs often end up looking bigger instead of slimmer.

You’ll burn calories during—and after!—your workout.

HIIT is incorporated via the rest periods between those 10 sets. Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass. Studies involving people with prediabetes, type 2 diabetes, and fatty liver disease suggest that resistance training may also be beneficial for belly fat loss. You can’t lose weight from a certain area with specific exercises. When you exercise, your body burns off fat from all parts of your body, even if you’re doing exercises that you feel in your core. In order to lose belly fat, you need to lose weight overall by getting enough sleep, eating well, and getting at least half an hour of exercise each day.

Hiit and Weight Training Schedule for Beginners

Walking doesn’t build muscle, but it won’t reduce muscle either (unless you’re eating suuuper low calories and very low carb, which I don’t recommend!). Most people go all-out with 30-second sprints followed by 30 to 60 seconds of rest. While this can improve fitness, it may also lead to bulkier legs. So it’s important to be mindful with HIIT workouts and not overdo leg-focused exercises like burpees, jump lunges, jump squats, or box jumps.

The workout that works for people like you.

Certain exercises should be scaled to your skill level https://www.pwinsider.com/article/196479/madmuscles-review-app-review-on-how-it-is-transparent-flexible-and-fully-under-your-control.html?p=1 if you haven’t performed them within other styles of training before. Orangetheory is big on heart rate data output during their HIIT classes. These zones are labeled different colors and tell you whether or not you should push harder during your workout. The ultimate goal is to spend 12 minutes or more with your heart rate elevated in “The Orange Zone” to burn more calories. Fhitting Room is a New York-based HIIT class that started off as a way to include one-on-one personal training in a small group fitness setting. However, since the pandemic hit, the studio now offers live and on-demand classes for members that can be accessed anywhere.

Week 2

To make it clearer, I’ll walk you through an example of how to calculate both your maximum heart rate and your fat-burning zone using my age, I’m currently 38 years old. The fat-burning zone is when your heart rate sits between 60 to 70% of your maximum heart rate. That experience led me to dive deeper into fitness and nutrition, become a personal trainer (PT), and eventually create the Lean Legs Program. I designed it specifically for women who want a lean, toned body but often feel misunderstood by traditional trainers.

More in Navigating Weight Management

This will allow you to reap all the real benefits of HIIT workouts. If you want to prioritize cardio, include exercises such as cycling, running, and swimming. Incorporate bodyweight exercises like squats, lunges, or push-ups to emphasize strength. Almost every popular workout program these days has a HIIT variation, so there are many different classes and apps that offer HIIT workouts along with other types of exercises.

However, while probiotics may be beneficial for weight loss, more research is needed. As some probiotics aren’t regulated by the FDA, it’s important to talk with a doctor before adding probiotics or other supplements to your routine. Sleep is important for many aspects of your health, including weight. Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups. To help reduce belly fat, engage in activities that relieve stress. Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.

Step-Up (6–8 reps per side)

High-intensity interval training (HIIT) is an outrageously diverse way to structure your training. HIIT allows you to tailor your program for the gym or at-home workouts, turning up the heat on your muscles and heart rate in several intervals during this high-intensity session. Here are the best 30-minute HIIT workouts to get you the most bang for your buck. High-Intensity Interval Training alternates short bursts of intense exercise (typically 80-95% max heart rate) with recovery periods at lower intensities.