3 Great HIIT Workouts That Won’t Bore You To Death

HIIT training

High intensity interval training (HIIT) has many advantages over other forms of exercise. Possibly its largest advantage is that HIIT can be performed with just about any piece of exercise equipment that you can think of, including your own body.

This means that there is no reason at all why your exercises should become stale and repetitive. If you are constantly doing the same HIIT workouts over and over, at some point, boredom will set in. Let’s go over 3 HIIT workouts that won’t bore you to death.


HIIT is a period of high intensity exercises that is immediately followed by a period of low-to-moderate intensity or even complete rest. A common ratio of work to rest is 2:1. An example of this would be jumping jacks for 20 seconds, then resting for 10 seconds.

Aside from being an excellent way to save time, awesome benefits of HIIT are:

  • Improve endurance
  • High rate of calorie burning
  • Increase energy
  • Build muscle
  • Improve heart health

As promised, here are 3 workouts that will break up the boredom and keep your motivation levels high.
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1. Resistance Band HIIT Workout

To perform this HIIT workout, the only equipment you will need will be a resistance band. Resistance bands take up very little space, which makes this a great workout to perform while traveling or outdoors.


Resistance Band HIIT Workout
Exercise Time
Jumping Jacks 30 Seconds
Rest 10 Seconds
Squat and Band Row 30 Seconds
Rest 10 Seconds
Band Plank Row 30 Seconds
Rest 10 Seconds
Squat and Band Pull Apart 30 Seconds
Rest 10 Seconds
High Knees 30 Seconds
Rest 10 Seconds
Band Push Up 30 Seconds
Rest 10 Seconds
Band Wood Chopper 30 Seconds
Rest 10 Seconds
Mountain Climber 30 Seconds
Rest 10 Seconds
Repeat 2-3 more times


2. HIIT Sprint Workout

This may be a little more of a challenging workout for some, or just what you are looking for to give your workouts a shot of excitement.  Sprinting workouts are a great way to burn calories, improve your conditioning, and even build some muscle.

No equipment is necessary, but you will definitely need some space to run.  A low-traffic area, preferably on a track or grass would be ideal.  


HIIT Sprint Workout
Exercise Time
Jog 60 Seconds
Sprint 10 Seconds
Repeat 10 times, then walk for 5 minutes

3. Recumbent Bike HIIT Workout

This will be the only workout mentioned that will require you to go to a gym or own a large piece of equipment.  Nothing gets boring faster than a piece of stationary equipment unless you spice it up with a great HIIT workout.  

Working out on a recumbent exercise bike has one important benefit: it’s a great way to perform HIIT workouts without the high impact on your lower back and joints.  


Recumbent Bike HIIT Workout
Exercise Time
High Intensity 10 Seconds
Low Intensity 30 Seconds
High Intensity 15 Seconds
Low Intensity 30 Seconds
High Intensity 20 Seconds
Low Intensity 30 Seconds
High Intensity 30 Seconds
Low Intensity 60 Seconds
Repeat 3-5 times

Don’t become tied down to one specific HIIT workout.  With so many possible exercises and time formats to choose from, you’re only limited by your imagination!

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