The best free online HIIT workouts to get your fitness back on track

Who’s ready to get shredded?

You did that thing at the beginning of the year, you know, the New Year’s Resolution thing.

You picked a good one too, your fitness. You’ve been feeling flat lately and you just know you need to get off your butt and get some exercise. You were all fired up, you even took out a membership at the gym up the road.

You went, and you felt really good after. You went 3 times actually.

Then, well, you did that other thing. You know, the falling off the New Year’s Resolution wagon thing.

So much just didn’t line up. It was a drag to get yourself down to the gym. You’re not really a people person ya know? And, you’re more the DIY type.

Well, I have some good news for you, there is a way you can do this fitness thing. And there are options for everyone, the ladies, the men and even those who can’t really afford to get all the fancy gear and gadgets.

We will be looking at the exercise practice known as HIIT – that is High Intensity Interval Training. Basically, short spells of very intense exercise with a rest or low intensity activity between.? Some benefits: It boosts metabolism and increases strength, it crams all the benefits of lower intensity exercise into a much shorter period, it has a much higher impact on both the aerobic and anaerobic systems

This is perfect for the DIY approach and all in the comfort of your own home.

1.? ? For the ladies:

a. ? ? Here’s the thing, quality usually wins over quantity and that’s the secret of these at home, HIIT workouts. They don’t require a lot of time but give you very high benefits for the time spent. Home workout – 22 sweaty options

b.? ? Not a big fan of all those long cardio workouts? You know, hours and hours on the stationary bike, treadmill or elliptical. But you still need to burn fat, right? Worried about the running messing with your back or trashing your knees? Well these HIIT workouts burn fat like crazy in a fraction of the time you would normally spend huffing and puffing at the gym Best HIIT workouts for women – burn belly fat faster & Burn belly fact with these 3 great HIIT workouts for women

c. ? ? Whether you’re a beginner or a seasoned pro, these workouts have you covered. And it’s specifically designed for women. HIIT for women: 5 workouts, exercise, benefits &tips

d.??????? It’s not news to anyone really, that you need exercise to burn fat and loose weight. Everyone is familiar with cardio and that it does just that. However, HIIT has been proved to burn calories, take the weight off and do it in less time. What’s not to like? 5 Calorie burning HIIT workouts for women

2.? ? For the men:

a. ? ? Getting shredded has been a quest for many men for a long, long time. Now the quest is maybe not easier, but certainly takes a lot less time. And HIIT is the key. Short bursts of high intensity exercise with a rest in between, that’s it. HIIT workouts for men: get shredded

b.? ? The benefits of HIIT training have become well known. Short bursts of high intensity exercise with a short rest between exercises. This allows you to burn fat and build muscle in a fraction of the time that would be possible with the old cardio exercise model. Here’s a great resource to get the beginner of to a great start. Best HIIT workout for beginners to burn fat

c. ??????? Here are some workouts that will free you from the boredom of the old cardio routines. And remember, HIIT is not one particular style of exercise. It’s a framework to approach a wide variety of exercises. The basic principle being, short intense periods of exercise with a rest between. You will find the dread of those long, boring exercise routines will become a thing of the past. These 14 HIIT workouts will make you forget boring cardio

d.? ? Here’s another bunch of great HIIT workouts specifically designed for the men. It will get you in great shape and quick. It’s an awesome and enjoyable way to burn fat and build lean muscle. Go get ‘em! 11 Best HIIT workouts for men

e. ??????? Another great list of workouts based on the highly effective HIIT method. This list was put together with input from some high profile names - George “Hit” Richards a celebrity trainer, Pete Bommarito a MAT Jumpstart Specialist and owner of Bommarito Performance Systems and James Banks a personal trainer at Performix House West Hollywood. 15 Best HIIT workouts to get you shredded fast

3.? ? No equipment required:

a. ? ? You think of a workout and chances are, one of the first things to pop into your head will be a gym. Exercise machines and weight benches and crowds of sweaty folk doing their workouts.

Well, the gym and all the gadgets aren’t the only way to work up a sweat. Here’s a 25 minute, no equipment workout to get you good and sweaty. Sweaty, 25 minute no equipment? HIIT workout for fat loss

b.? ? We’ve been conditioned to think that to build muscle and get good and strong, we need to be lifting heavy things, working hard on all kinds of fancy equipment. That can work but it's not necessarily the only way. The same can be accomplished with simple body weight exercises. HIIT is one of the best ways to achieve this and here are 12 of them to get you started. 12 Best HIIT exercises that require no equipment

c. ? ? There are many HIIT workout routines out there. When you’re looking to change things up a bit, here’s a few exercises that are quick but will burn some fat and fire up your muscles. Quick minute on, minute off exercises that will give you a real good workout. 13 Killer exercises to mix in to your HIIT workout at home

d.? ? Here’s another set of good, hard HIIT body weight workouts. Whether you’re at home or traveling, with anywhere from 5 to 30 minutes, these body weight workouts will torch the calories. 4 Full-body HIIT workouts – no equipment required

e. ? ? You’ve heard this song before – you don’t need heaps of equipment or hours to pound that treadmill. These 8 HIIT workouts will burn all the calories you could wish for. Killer HIIT workouts – no equipment required

Let’s wind up this workout:

There are a whole bunch of great resources and suggestion here to put your workout sessions into fat burning and muscle building overdrive.

Don’t be intimidated if this all seems new and unfamiliar. It’s not complicated. It’s also a lot less time consuming than the old fashioned workout sessions that we all know so well.

The key is to give it at least 80% effort but for a short time, mostly about a minute, then relax and repeat.

Look through the various workouts above and pick something simple and give it a go.

Then get used to some real progress in fat burning and muscle gain. Keep at it and enjoy!

________________________________________________________________

About Bobby Duncan: I’m a full-time freelance copywriter in the Outdoor Recreation space. Originally from Zimbabwe, I now live near Portland, Oregon in the Pacific Northwest. Besides writing, I also enjoy reading and a wide range of outdoor activities. If you need a copywriter with a professional understanding of the industries writing needs, and keen understanding of all things outdoors to help with your writing challenges, I’d love to hear from you.