9 High-intensity interval training (HIIT) routines for maximum calorie burn

Exercise at a high intensity for 20 seconds, then take ten seconds to rest. For a total of eight rounds (4 minutes total), repeat. For the high-intensity intervals, you can choose any type of workout


Begin by working for 20 seconds, then take ten seconds off. Repeat this process ten times until you reach 60 seconds of labor. Next, until you're back to 20 seconds, reduce the work interval by 10 seconds every round. 

Pyramid Workout

Exercise for thirty seconds at a moderate intensity, then for twenty seconds at a higher intensity, and finally for ten seconds at your full effort. Take a one-minute break in between each drill. Repeat four or five times in total.

30-20-10 Workout

Exercises: Switch between 45-second intervals of cardio (such as jumping jacks and high knees) and strength training (such as push-ups and squats) with a 15-second break in between.

Cardio + Strength Circuit

Set a ten to fifteen minute timer. Do a certain number of repetitions of a high-intensity workout (burpees, mountain climbers, etc.) at the beginning of each minute.

EMOM (Every Minute on the Minute)

Select four distinct workouts. Complete eight rounds of each exercise, lasting 20 seconds of effort and 10 seconds of rest, for a total of 16 minutes.

Tabata Mash-Up

One minute of vigorous cardio, such as running or jumping rope, should be alternated with one minute of active recuperation, such as walking or jogging in place. Continue for fifteen to twenty minutes.

Cardio Blast

Work for 50 seconds, then take a 10-second break. Repeat this process for 40 seconds, then another 10-second break, and so on, until you have worked for 10 seconds. Between each set

Descending Pyramid

Combine high-intensity workouts like plank jacks, burpees, squat leaps, and mountain climbers that work several muscle groups. After 45 seconds of each workout

Full Body Blast