{"id":712053,"date":"2025-03-28T10:55:52","date_gmt":"2025-03-28T09:55:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=712053"},"modified":"2025-03-28T10:56:00","modified_gmt":"2025-03-28T09:56:00","slug":"8-week-hiit-training-plan-for-effective-fat-burning","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/8-week-hiit-training-plan-for-effective-fat-burning\/","title":{"rendered":"HIIT: A 20-Minute Workout for Fat Burning and Improved Fitness"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/8-week-hiit-training-plan-for-effective-fat-burning\/#What_Is_HIIT\" title=\"What Is HIIT?\">What Is HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/8-week-hiit-training-plan-for-effective-fat-burning\/#Why_Try_HIIT_Cardio_5_Key_Benefits\" title=\"Why Try HIIT Cardio? 5 Key Benefits\">Why Try HIIT Cardio? 5 Key Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/8-week-hiit-training-plan-for-effective-fat-burning\/#Cardio_HIIT_Sample_Workout_for_a_Better_Physique_and_Improved_Fitness\" title=\"Cardio HIIT: Sample Workout for a Better Physique and Improved Fitness\">Cardio HIIT: Sample Workout for a Better Physique and Improved Fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/8-week-hiit-training-plan-for-effective-fat-burning\/#5_Exercises_for_Your_Cardio_HIIT_Session\" title=\"5 Exercises for Your Cardio HIIT Session\">5 Exercises for Your Cardio HIIT Session<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/8-week-hiit-training-plan-for-effective-fat-burning\/#Full-Body_HIIT\" title=\"Full-Body HIIT\">Full-Body HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/8-week-hiit-training-plan-for-effective-fat-burning\/#Where_to_Next\" title=\"Where to Next?\">Where to Next?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/8-week-hiit-training-plan-for-effective-fat-burning\/#What_Should_You_Remember\" title=\"What Should You Remember?\">What Should You Remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>How can you get the most out of just 20 minutes of training? The answer is HIIT, which <strong>combines short bursts of high-intensity exercise with rest periods. <\/strong> This lets you burn a significant number of calories in a short time while working the entire body. Whether your goal is weight loss or improving fitness, HIIT is the perfect choice. Let\u2019s take a look at the benefits of cardio HIIT, suitable exercises, and how to structure a workout.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_HIIT\"><\/span>What Is HIIT?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT is a form of <strong>high-intensity interval training<\/strong> that alternates between short, intense bouts of exercise and brief rest periods. During one interval, you push yourself to the limit, and in the next, you rest or do a lighter activity. These cycles of intense exercise and rest\/light activity repeat until the session is complete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Interval duration:<\/strong> Typically 10\u201360 seconds of exercise, with rest periods lasting 10\u201360 seconds.<\/li>\n\n\n\n<li><strong>Workout difficulty: <\/strong> Beginners usually match work and rest intervals (e.g., 30 seconds on, 30 seconds off). In some cases, rest may be longer. As fitness improves, rest time is shortened and work intervals extended.<\/li>\n\n\n\n<li><strong>Variability: <\/strong> Advanced athletes might perform 60-second work intervals with only 15 seconds of rest. Instead of resting, they might switch to a lower-intensity version of the exercise (e.g., replacing jump squats with regular squats).<\/li>\n\n\n\n<li><strong>Number of cycles<\/strong> (work\/rest intervals): Depends on the number of exercises. Classic HIIT sessions typically involve 3\u20136 cycles. Tabata training, a subtype of HIIT, consists of 8 cycles.<\/li>\n\n\n\n<li><strong>Number of rounds:<\/strong> Usually 2\u20135, depending on fitness level and desired workout length.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to Track Time During HIIT? <strong><\/strong><\/h3>\n\n\n\n<p>To monitor your work and rest intervals, you can use a <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\" target=\"_blank\" rel=\"noreferrer noopener\">mobile app<\/a> or <a href=\"https:\/\/gymbeam.com\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">workout timer<\/a>. These tools often have a HIIT mode, allowing you to easily set your intervals to suit your needs. That way, you can fully focus on your training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can learn more about HIIT in the article <a href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Traditional Cardio or HIIT Training \u2013 Which Burns More Fat? <\/strong><\/a><\/li>\n\n\n\n<li>Tabata, another type of HIIT training, is covered in <a href=\"https:\/\/gymbeam.com\/blog\/tabata-hiit-training-that-takes-you-to-your-goals\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tabata: A Full-Body Workout That Only Takes 12 Minutes. <\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/DSC00151.jpg\" alt=\"What Is HIIT?\" class=\"wp-image-711751\" title=\"What Is HIIT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/DSC00151.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/DSC00151-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_Try_HIIT_Cardio_5_Key_Benefits\"><\/span>Why Try HIIT Cardio? 5 Key Benefits <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Not everyone has the time for traditional cardio, like <a href=\"https:\/\/gymbeam.com\/blog\/11-reasons-to-start-running-how-will-it-change-your-body\/\" target=\"_blank\" rel=\"noreferrer noopener\">running<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" rel=\"noreferrer noopener\">cycling<\/a>, or <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">rowing <\/a> for 30 minutes or more. While steady-state aerobic training at low to moderate intensity has many health benefits, it&#8217;s not for everyone.  <strong>Luckily, HIIT offers similar benefits in a shorter amount of time. <\/strong>It adds variety to your training and fits into even the busiest schedules. Ideally, you should include both forms of cardio in your routine to get the best of both worlds.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Burn Calories More Effectively and Boost Fat Loss<strong><\/strong><\/h3>\n\n\n\n<p>HIIT is well known for its <strong>calorie-burning effects, not just during the workout but also afterwards. <\/strong> This phenomenon is called <strong>EPOC <\/strong> (Excess Post-exercise Oxygen Consumption), which leads to increased energy expenditure even at rest. Commonly referred to as a <a href=\"https:\/\/gymbeam.com\/blog\/could-your-metabolism-have-slowed-down-or-be-damaged-5-tips-for-accelerating-your-metabolism\/\" target=\"_blank\" rel=\"noreferrer noopener\">&#8220;boosted metabolism,&#8221;<\/a> this means your body continues to burn calories for hours after the workout, which can <strong>significantly aid<\/strong> <a href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>weight loss<\/strong><\/a> <strong>. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20133]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If fat loss is your main goal and you want to learn how to achieve it, you&#8217;ll find everything you need in the article <a href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Simple Basics of Weight Loss: You Might Be Surprised What Really Matters. <\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-1124x749.jpg\" alt=\"Why HIIT?\" class=\"wp-image-711767\" title=\"Why HIIT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Improve Your Fitness<strong><\/strong><\/h3>\n\n\n\n<p>By regularly including HIIT in your training routine, you can significantly boost your cardiovascular fitness (VO2 max)\u2014<strong>your heart, lungs, and blood vessels\u2019 ability to deliver oxygen to your muscles during exercise. <\/strong> The intense intervals raise your heart rate substantially, which activates the body\u2019s adaptive mechanisms and results in <strong>more efficient organ function. <\/strong> With better fitness, you\u2019ll not only improve your workouts but also find everyday activities like climbing stairs or running for the bus less taxing. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Preserve Muscle Mass While Losing Fat<strong><\/strong><\/h3>\n\n\n\n<p>Endurance training, especially during a <a href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\">high-calorie deficit<\/a>, can result in the loss of both fat and muscle mass. HIIT, on the other hand, is usually short enough to avoid the body turning to muscle as an energy source. <strong> The compound exercises typically found in HIIT sessions activate your muscles more intensely. <\/strong>That way, your body is informed that these muscles are still needed and shouldn\u2019t be broken down. It\u2019s therefore an ideal workout for those aiming <strong>to burn fat while preserving as much muscle as possible. <\/strong>  <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If building muscle is your primary goal, don\u2019t miss our article <a href=\"https:\/\/gymbeam.com\/blog\/10-fitness-commandments-for-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 Nutrition Tips for Maximum Muscle Growth. <\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-1124x749.jpg\" alt=\"HIIT for Fat Burning\" class=\"wp-image-711785\" title=\"HIIT for Fat Burning\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Get a Quality Workout in Less Time<strong><\/strong><\/h3>\n\n\n\n<p>One of HIIT\u2019s biggest advantages is its time efficiency. Short, intense sessions can deliver results comparable to\u2014or in some cases even better than\u2014longer low-intensity cardio sessions. That makes it perfect for anyone with a busy schedule who still wants to <strong>improve their fitness, health, and fat-loss results.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Tailor the Workout to Suit You<strong><\/strong><\/h3>\n\n\n\n<p>HIIT is flexible and suitable for both <strong>beginners and experienced athletes. <\/strong> You can include exercises with or without <a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" rel=\"noreferrer noopener\">equipment <\/a> and adjust the difficulty to suit your level. Plus, it\u2019s not limited to typical bodyweight workouts\u2014you can apply the interval format to running too. For example, a <strong>HIIT run<\/strong> might involve sprinting at full speed for 30 seconds, followed by 30 seconds of walking or slower jogging. You can also customise the length of your work and rest intervals to suit your goals. Everyone can build their own <strong>personalised fit HIIT workout.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29117,36229,50953,100246\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cardio_HIIT_Sample_Workout_for_a_Better_Physique_and_Improved_Fitness\"><\/span>Cardio HIIT: Sample Workout for a Better Physique and Improved Fitness<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cardio HIIT sessions typically involve <strong>compound exercises that engage multiple muscle groups across the body.<\/strong> When choosing the length of your work and rest intervals, opt for a structure that matches your current fitness level\u2014whether you\u2019re a beginner or more advanced. You\u2019ll start with a working interval, take a short rest between exercises, and then move on to the next movement. After completing a full round, take a slightly longer rest before starting the next set.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Before jumping into the workout, make sure to try out each of the exercises beforehand. It\u2019s also important to include at least a brief warm-up to mobilise your joints and get your body ready to move. After you finish the session, don\u2019t forget a short cooldown with some light stretching.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Beginner Workout Structure<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Work interval:<\/strong> 30 seconds <\/li>\n\n\n\n<li><strong>Rest between exercises: <\/strong> 30 seconds<\/li>\n\n\n\n<li><strong>Rest between sets:<\/strong> 40 seconds<\/li>\n\n\n\n<li><strong>Number of sets: <\/strong> 4<\/li>\n\n\n\n<li><strong>Number of intervals:<\/strong> 5<\/li>\n\n\n\n<li><strong>Total duration:<\/strong> 20 minutes (excluding warm-up and cool-down)<\/li>\n\n\n\n<li><strong>Calories burned (active phase only): <\/strong> A 65 kg woman burns approximately 125 kcal, while an 80 kg man burns around 167 kcal. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark> <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Advanced Workout Structure<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Work interval:<\/strong> 40 seconds<\/li>\n\n\n\n<li><strong>Rest between exercises: <\/strong> 20 seconds<\/li>\n\n\n\n<li><strong>Rest between sets:<\/strong> 30 seconds<\/li>\n\n\n\n<li><strong>Number of sets: <\/strong> 4<\/li>\n\n\n\n<li><strong>Number of intervals:<\/strong> 5<\/li>\n\n\n\n<li><strong>Total duration:<\/strong> 20 minutes (excluding warm-up and cool-down)<\/li>\n\n\n\n<li><strong>Calories burned (active phase only):<\/strong> A 65 kg woman burns approximately 154 kcal, while an 80 kg man burns around 205 kcal. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/a3728c34-8679-4b8f-b1bf-4f275cfc5215-upr-1124x750.jpg\" alt=\"HIIT-Friendly Exercises\" class=\"wp-image-711801\" title=\"HIIT-Friendly Exercises\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/a3728c34-8679-4b8f-b1bf-4f275cfc5215-upr-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/a3728c34-8679-4b8f-b1bf-4f275cfc5215-upr-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/a3728c34-8679-4b8f-b1bf-4f275cfc5215-upr-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/a3728c34-8679-4b8f-b1bf-4f275cfc5215-upr.jpg 1994w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Exercises_for_Your_Cardio_HIIT_Session\"><\/span>5 Exercises for Your Cardio HIIT Session <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For this workout, prepare a <a href=\"https:\/\/gymbeam.com\/skipping-ropes\" target=\"_blank\" rel=\"noreferrer noopener\">skipping rope<\/a>, a plyo box, and <a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" rel=\"noreferrer noopener\">an exercise mat<\/a>. If you\u2019re training at home, make sure you\u2019ve cleared enough space around you. That said, this session also works well at the gym or at an outdoor workout spot. If you don\u2019t have access to a plyo box, you can use a low wall or a sturdy bench instead.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Jumping Jacks<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong> Stand upright with your feet together. Bend your arms slightly at the elbows and keep them by your sides. <\/li>\n\n\n\n<li><strong>Execution:<\/strong> Jump out to the sides with your feet while simultaneously raising your slightly bent arms overhead. Exhale as you jump out, then inhale as you return to the starting position. Continue the movement fluidly in a steady rhythm.   <\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Uncoordinated movement, limited range of motion.<\/li>\n\n\n\n<li><strong>Variations:<\/strong> You can increase the difficulty by wearing a weighted vest or adding <a href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">wrist and ankle weights<\/a>.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/jumping-jacks.gif\" alt=\"HIIT: Jumping jacks\" class=\"wp-image-711849\" title=\"HIIT: Jumping jacks\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Skipping (Basic Jump Rope)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position: <\/strong> Stand with your feet together, gripping the handles of your <a href=\"https:\/\/gymbeam.com\/metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">skipping rope<\/a> with the rope resting behind you.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Begin by rotating your wrists forward to swing the rope. As it passes overhead, bend your knees slightly. When it approaches your feet, jump a few centimetres off the ground. Immediately continue into the next repetition.   <\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Poor coordination.<\/li>\n\n\n\n<li><strong>Variations:<\/strong> If you don\u2019t have a rope handy or space is limited, you can simulate the movement by jumping in place. For home workouts, a <strong><a href=\"https:\/\/gymbeam.com\/devotion-jump-rope-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">cordless skipping rope<\/a><\/strong> can also be useful\u2014no tripping over the rope or knocking into furniture.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/C1576_41-ezgif.com-optimize.gif\" alt=\"HIIT: Skipping\" class=\"wp-image-711833\" title=\"HIIT: Skipping\"\/><\/figure>\n\n\n\n<p>If you\u2019re keen to try a full HIIT workout just with a skipping rope, check out our article <a href=\"https:\/\/gymbeam.com\/blog\/how-to-skip-rope-6-exercises-and-3-hiit-workouts-for-intense-calorie-burning\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>How to Skip Like a Pro: 6 Exercises and 3 HIIT Routines for Maximum Fat Burn. <\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Box Step-Ups With Knee Drive<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Stand in front of a plyo box with your feet together. Keep your arms by your sides, slightly bent at the elbows.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Lift one foot and place it on the box, shifting your weight onto it. As you exhale, straighten your supporting leg and simultaneously drive the opposite knee upwards towards your chest. As your knee rises, swing the opposite bent arm slightly forward to help with balance. If pulling the knee all the way to your chest feels unstable, simply bend it and raise the foot a few centimetres above the box. Inhale as you return to the starting position, then switch legs for the next repetition.     <\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Unstable or uncoordinated movement.<\/li>\n\n\n\n<li><strong>Variations: <\/strong> Beginners can step up onto the box with both feet without the added knee drive. More advanced athletes can add a single-leg jump at the top of the movement.  <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/vystupy-na-bednu.gif\" alt=\"HIIT: Box Step-Ups\" class=\"wp-image-711881\" title=\"HIIT: Box Step-Ups\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Box Jumps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Stand in front of the box with your feet together. Keep your arms by your sides and elbows slightly bent.  <\/li>\n\n\n\n<li><strong>Execution: <\/strong> Slightly bend your knees, then exhale as you powerfully jump onto the box with both feet. Use the momentum from swinging your arms forward to assist the jump. Stand up straight, then inhale as you carefully step back down and continue with the next repetition.   <\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Poor coordination.<\/li>\n\n\n\n<li><strong>Variations:<\/strong> Beginners should opt for a lower box, while advanced individuals can flip the box to its tallest side. For an extra challenge, you can stack weight plates on top\u2014but be cautious, as these can shift underfoot.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/vyskoky-na-bednu.gif\" alt=\"HIIT: Box Jumps\" class=\"wp-image-711865\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Burpees<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Stand with your feet shoulder-width apart and arms relaxed by your sides.<\/li>\n\n\n\n<li><strong>Execution:<\/strong> Inhale, bend your knees and lower into a squat. Place your hands on the floor in front of you and jump your feet back into a plank position. Bend your elbows and lower your entire body to the <a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" rel=\"noreferrer noopener\">mat <\/a> in a press-up motion. Then, exhale as you push yourself off the floor, straighten your arms, and jump your feet forward towards your hands. Move back into a squat and finish with a powerful jump upwards, raising your arms overhead. Immediately follow with the next repetition.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Poor coordination.<\/li>\n\n\n\n<li><strong>Variations:<\/strong> You can try half burpees, where you skip lying flat on the ground and stop in the plank position instead. <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/anglicaci.gif\" alt=\"HIIT: Burpees\" class=\"wp-image-711817\" title=\"HIIT: Burpees\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Full-Body_HIIT\"><\/span>Full-Body HIIT<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Try our complete body HIIT workout featured in our training video. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout \ud83d\udcaa HIIT training | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/O0aTPJDzTmw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_to_Next\"><\/span>Where to Next?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Looking for more bodyweight exercises that are perfect for HIIT? Check out <a href=\"https:\/\/gymbeam.com\/blog\/12-body-weight-exercises-to-get-you-in-the-shape\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 Bodyweight Exercises That Will Get Anyone in Shape.<\/strong><\/a><\/li>\n\n\n\n<li>If you\u2019d like to try a HIIT session focused on abs, don\u2019t miss the two sample workouts in the article <strong><a href=\"https:\/\/gymbeam.com\/blog\/15-minute-shredded-ab-workout-an-effective-hiit-for-six-pack-lower-abs-and-hips\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sculpted Abs Training Under 15 Minutes? <\/a><\/strong><\/li>\n\n\n\n<li>You can also build a killer core routine using moves from The <strong><a href=\"https:\/\/gymbeam.com\/blog\/21-best-self-weight-exercises-to-strengthen-the-abdomen\/\" target=\"_blank\" rel=\"noreferrer noopener\">21 Best Bodyweight Ab Exercises.<\/a><\/strong><\/li>\n\n\n\n<li>Prefer to add resistance? Create your HIIT circuit using weighted vest exercises from the article <a href=\"https:\/\/gymbeam.com\/blog\/top-10-full-body-weighted-vest-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 Best Full-Body Exercises with a Weighted Vest.<\/strong><\/a> <\/li>\n\n\n\n<li>How about glutes and legs? Include movements from <strong> <a href=\"https:\/\/gymbeam.com\/blog\/butt-exercises-which-you-have-to-try-comfortably-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\">Home Glute and Leg Workout. <\/a>  <\/strong><\/li>\n\n\n\n<li>Plank is perfect for HIIT too\u2014get inspired with <strong><a href=\"https:\/\/gymbeam.com\/blog\/47-the-best-and-madly-entertaining-plank-variations\/\" target=\"_blank\" rel=\"noreferrer noopener\">24 of the Most Effective Plank Variations.<\/a><\/strong>  <\/li>\n\n\n\n<li>You can also mix things up with circuit training. For more ideas, take a look at <strong><a href=\"https:\/\/gymbeam.com\/blog\/strengthen-your-core-with-this-ab-circuit-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">Core Circuit Training: Your Path to a Six-Pack and a Strong Midsection.<\/a><\/strong> <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Remember\"><\/span>What Should You Remember?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT is a fantastic option for anyone wanting an efficient, <strong>high-quality workout in just 20 minutes.<\/strong> Despite the short duration, the high intensity helps you burn loads of calories and kick-start your metabolism. It also boosts your overall fitness and helps preserve muscle mass\u2014especially useful if you&#8217;re trying to lose fat. You can follow our sample routine or tailor your own HIIT session with different cardio exercises that suit your <strong>preferences<\/strong>.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you find this article helpful? If so, share it with your friends and spread the motivation to try a cardio HIIT workout!  <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Only have 20 minutes but want to get a good sweat on? In that case, try our cardio HIIT session that will challenge your fitness and kick-start your metabolism. This article includes a sample interval workout with variations for both beginners and more experienced athletes.   <\/p>\n","protected":false},"author":129,"featured_media":711722,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6173,6437,6485,7475],"filter_section":[],"filter_attribute":[13022,13877,13023],"class_list":{"0":"post-712053","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-hiit-workout","9":"tag-bodyweight-exercises","10":"tag-home-workout","11":"tag-workout","12":"filter_attribute-domaci-trening-a-hiit","13":"filter_attribute-sport-a-cvicenie-pri-chudnuti","14":"filter_attribute-treningove-plany","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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