HIIT It Hard: The Ultimate Guide to HIIT Workouts for Men

HIIT It Hard: The Ultimate Guide to HIIT Workouts for Men

HIIT It Hard: The Ultimate Guide to HIIT Workouts for Men

HIIT workouts for men

Are you tired of wasting your time with long, boring workouts that don’t deliver the results you want? If so, it’s time to switch up your routine and try High-Intensity Interval Training (HIIT), an effective workout for self-improvement. But what exactly is HIIT, and how can you start?

In this guide, let’s dive deep into how to get the most out of HIIT workouts for men., exploring its science, benefits, and how to design your HIIT routine. So whether you’re starting to get into fitness or are already a seasoned athlete, HIIT will help you reach your goals.

Advantages of HIIT Workouts for Men

The reason that you may be doing the best workout in the world is efficiency. HIIT workouts have been proven to burn fat and maintain muscle over longer time frames. This summarizes its benefits:

1: Burn More Calories Quickly and Efficiently.

This makes HIIT workouts an ideal choice for men who want to get into shape quickly and efficiently.

2: Build Body Muscle

HIIT workouts can increase muscle mass by up to 10 percent with a regular strength training routine. This is ideal for men looking to add muscle mass to their frames.

3: Increase Strength

These workouts are ideal for men looking to increase their strength training routine.

4: Improve Overall Cardiovascular Fitness

High-intensity Interval Training workout ideas are designed to push the body to maximum effort, increasing heart rate and better cardiovascular fitness. This type of workout helps improve the body’s ability to process oxygen, resulting in increased energy levels and better overall health.

5: Improve Endurance and Overall Fitness Level

According to Michael Joyner, an exercise researcher, this workout routine involves pushing the body to its limits, increasing endurance, and improving fitness.

These HIIT workouts can help men lose belly fat and get in shape in a short amount of time.

For this reason many men incorporate HIIT workouts into their fitness routine during cutting phases rather than bulking phases.

Learn more about cutting vs. bulking here.

HIIT Workouts for Men: Beginners Guide

HIIT workouts for men

HIIT workouts for men are an effective way to get in shape and stay healthy. High-Intensity Interval Training involves basic interval training, alternating between high-intensity bursts of exercises and brief rest periods or lower-intensity exercise.

For men just getting started with workouts, it’s important to understand the basic principle of interval training.

When starting a HIIT workout, remember the basics of interval workouts and adjust the intensity of the workout to your fitness level. Be sure to do a warm-up and cool-down and stay hydrated to get the most out of your HIIT workouts.

  1. Frog Jump and Reach
  2. Press-up with Shoulder Tap
  3. High Knee Sprint
  4. Plank Jack
  5. Side Shuffle with a Touchdown

#1 – Frog Jump and Reach

HIIT workouts for men are popular as people look to get fit quickly. The first example for beginners in this type of training is the Frog Jump and Reach. This HIIT workout involves jumping and reaching intervals, which helps to boost your heart rate and build strength.

The frog jump is a type of plyometric activity that aims to build muscle mass and develop fast, firm, and strong muscles. It has a unique approach to short, intense exercises.

This interval workout involves squatting, jumping up, and reaching your hands in the air. The jump should be explosive. Following this, the next move is the lateral jump, which is great for building agility and balance. You may also jump from side to side, reaching your hands to the sky.

To complete Frog Jump and Reach Interval:

Interval: 30 seconds of frog jumping and 10 seconds of reaching and stretching; 45 reps/minute of rest (depending on your fitness level)

Number of Round/s: 4 (depending on your fitness level)

Intensity Level: Depends on your fitness level


  • Improve cardiovascular health
  • Increase muscular strength
  • Improve metabolism
  • Improve agility
  • Time-saving: can be completed in less than 20 minutes (depending on your fitness level)
  • Helps build strength quickly
  • Improve endurance quickly
  • Burn fat and burn calories quickly
  • Effective full-body exercise in a short amount of time: targets the core, upper body, and lower body muscles


  • Physically demanding: requires a high level of physical fitness and can be strenuous.
  • Increase the risk of muscle injuries, sprains, or strains
  • It can be demotivating to stick to it in the long-term

#2 – Press-up with Shoulder Tap

The Press-up with Shoulder Tap is one of the best HIIT workouts for men new to this training. It helps increase overall strength and cardiovascular endurance.

To perform Press-ups with Shoulder Tap:

  • Start in a press-up position and lower your body until your chest nearly touches the ground.
  • Push back up and tap each shoulder with the opposite hand.
  • Make sure to keep the core engaged and the back straight throughout the entire movement.
  • After tapping each shoulder, return to the press-up position and repeat.

It’s important to warm up and cool down before and after the workout to prevent injury and aid recovery.

To complete Press-ups with Shoulder Tap

  • Interval: 30 seconds of press-ups with shoulder tapping and 15 seconds rest between reps; 8-10 reps/set, rest for 30-45 seconds, and repeat the cycle.
  • Number of Round/s: As many rounds as possible (depending on your fitness level).
  • Intensity Level: Depends on your fitness level


  • Increase strength
  • Increase fitness level and endurance
  • Targets the arms (triceps and shoulders), chest, and core muscles
  • Improve coordination and agility
  • Effective full-body exercise in a short amount of time
  • Burn fat and burn calories
  • Tone the whole body
  • Increase cardiovascular health
  • Builds your stamina
  • Help boost metabolism
  • Time-saving: can be completed in 15 minutes (depending on your fitness level)


  • Requires a high level of coordination and stability
  • Requires a significant amount of core strength
  • Difficulty in maintaining the correct form, which may increase the risk of injury
  • Intense upper body muscles demand
  • Tedious (making it difficult to stay motivated)
  • Potential cause of fatigue and muscle soreness

#3 – High Knee Sprint

You can perform HIIT workouts in sprints and intervals. This technique gradually builds the speed in an intense and prolonged period with no rest to increase endurance.

High Knee Sprint is one of the most demanding and best HIIT workouts.

To perform High Knee Sprint:

  • Start by warming up. This can be jogging on the spot.
  • After the warm-up, sprint with your knees raised high, alternating legs as quickly as possible.
  • Make sure to keep your core tight and your back straight. Once you get comfortable with this, you can add speed and power to your jog.

You can also add a plyometric element by pushing off the ground with each step. Furthermore, the higher you raise your knees, the more difficult the exercise becomes.

It’s necessary to focus on form and intensity to get the most out of this HIIT exercise.

To complete High Knee Sprint HIIT Workout Interval:

  • Interval: Perform high knee sprinting workouts on a treadmill; 20-35 seconds/25-30 seconds rest
  • Number of Round/s: 4-6 times or repeat this process as many as you can for 10 minutes
  • Intensity Level: Performed quickly, depending on your fitness level.


  • Increase speed
  • Increase power
  • Increase agility
  • Burn fat and build lean muscle
  • Improve cardiovascular health
  • Improve blood circulation and oxygen intake
  • Boost overall fitness levels
  • Releases endorphins (a hormone that produces feelings of happiness and well-being)
  • Reduce stress levels and improve overall mental clarity.


  • If performed incorrectly or incorrectly, it can lead to muscle strains and joint injuries.
  • Requires a high level of coordination
  • Requires a high level of intensity

#4 – Plank Jacks

The Plank Jacks are an excellent way to burn fat and get in shape. It’s a great way to increase your overall fitness level and improve your overall health.

To perform Plank Jacks:

  • Start by getting into a plank position with your hands and feet shoulder-width apart.
  • Keep your core muscles engaged, your back straight, and your head aligned with your spine.
  • Hold this for 30 seconds before transitioning into horizontal jumping jacks.

To transition to Jumping Jacks:

  • Start by jumping your feet out wide to each side while staying in a plank position.
  • As you jump your feet out wide, keep your core muscles engaged.
  • Jump your feet back together to return to the starting plank position.

To complete Plank Jack HIIT Workout Interval

  • Interval: 30 seconds to 1 minute, depending on your fitness level
  • Number of Round/s: 10 or as many reps as possible in the designated time
  • Intensity Level: Depends on your fitness level


  • Strengthen core muscles, arms, legs, and glutes
  • Increase endurance
  • Improve coordination
  • Improve balance
  • Increase stability and core strength
  • Burn fat and calories
  • Increase lean muscle mass
  • Effective full-body workout
  • Improve cardiovascular fitness
  • Reduce stress and anxiety levels


  • It is dangerous and can cause injuries to shoulders, elbows, and wrists if not done correctly.
  • Puts a lot of strain on the body: causes muscle soreness and fatigue
  • Require a certain level of coordination and strength

#5 – Side Shuffle with a Touchdown

The Side Shuffle with a Touchdown combines side shuffles, jogging, and a touchdown. These are all exercises that target the lower body. Its training protocol can help maximize fat burning and body fat reduction.

To perform Side Shuffle with a Touchdown:

  • Start with a warm-up by jogging in place for one minute.
  • Perform a side shuffle for one minute, alternating sides.
  • Perform a touchdown, which involves jumping up and down as quickly as possible while alternating your hands and feet.

You may include hops and lateral jumps. Perform the exercise for 30 seconds with a 30-second break interval.

To complete Side Shuffle with a Touchdown Jack:

  • Interval: 30 seconds of side shuffling, 30 seconds of touchdowns, and 30 seconds of rest in between
  • Number of Round/s: 6
  • Intensity Level: Depends on your fitness level


  • Intense full-body workout
  • Tones your body
  • Time-saving
  • Burn fats and calories
  • Targets the muscles of the lower body, core, and upper body
  • Improves balance
  • Improves coordination
  • Improves agility
  • Improves overall cardiovascular fitness


  • Difficult to maintain the correct technique
  • It can put a strain on the joints and muscles, leading to injuries
  • The risk of overexertion is high
  • Require a certain level of coordination and strength

A HIIT workout is ideal for those who are short on time and need a quick and effective workout routine to help them reach their fitness goals. Additionally, this type of workout can be modified to fit any fitness level.

HIIT Workouts for Men: Intermediate to Advanced Guide

Advanced HIIT workouts for men

High-Intensity Interval Training (HIIT) is ideal for seasoned fitness enthusiasts to take their workout to the next level. Regardless of age, provided they are in good physical condition, anyone can do HIIT exercises as long as they are done properly.

Here are some of the best HIIT workouts for men:

  1. Burpee and Plank
  2. Mountain Climbers and Sit-Ups
  3. Ab Lower and Lift
  4. Battle Ropes HIIT Workout
  5. Resistance Band Finisher

#1 – Burpee and Plank

This is an intense HIIT workout that combines a burpee with a plank. Burpees and planks are two of the most effective exercises that can be used to lose weight.

To perform a Burpee:

  • Begin by standing with your feet shoulder-width apart.
  • Bend your knees and lower into a squat, placing your hands on the floor before you.
  • Jump your feet back into a plank position, lower your chest to the floor, and push back into the plank.
  • Jump your feet back in towards your hands and stand back up.

To perform a Plank:

  • Lie on your stomach with your hands directly beneath your shoulders, maintaining good alignment with your head, shoulders, hips, and toes. Push your body off the floor, keep your back straight, and hold the position for 30 seconds.

To complete Burpee and Plank:

  • 5 sets of Burpee: 5-15 seconds/set
  • 5 sets of Plank: 30-45 seconds/set
  • Repetition: 3-5 times
  • Rest period between sets: 30-60 seconds


  • Works multiple muscles at once: great full-body exercise
  • Burn more calories quickly
  • Increase muscular endurance and strength
  • Strengthen core muscles
  • Improve posture and stability
  • Prevent Lower back injuries
  • Improve flexibility
  • Easy to learn and can be modified to vary the intensity.


  • Require a lot of coordination and strength
  • Improper form can lead to injury
  • Strenuous on the body
  • Require intense muscle activation

#2 – Mountain Climbers and Sit-Ups

These fitness routines are excellent interval workouts for men.

To perform the Mountain Climber:

  • Start in a plank position with your arms straight and your core engaged.
  • Drive one knee toward your chest.
  • Straighten your leg back to starting position. Quickly repeat the movement with the other leg.

To perform the Sit-Ups:

  • Lay on your back with your feet flat on the ground and your knees bent.
  • Lift your upper body off the ground, reaching your hands towards your knees.
  • Slowly lower your body back to the ground when you reach the top.

Do as many cycles for a fixed time. During the low-intensity recovery periods, focus on resting and recovering for the next interval.

To complete Mountain Climbers and Sit-Ups:

  • Mountain climber: 30-60 seconds/set (start with 3 sets)
  • Sit Up: 30 seconds/set (start with 3 sets of 10-15 sit-ups)
  • Repetition: Depends on your fitness level.
  • Rest period between sets: 30-60 seconds


  • Improve physical health
  • improve psychological health
  • Aid weight loss goals
  • Effective full-body workout
  • Strengthen core muscles (abdominals, lower back, and hips)
  • Build muscle
  • Improve cardiovascular health
  • Burn calories
  • Tone the abdominals
  • Improve posture
  • Improve balance and stability


  • This may lead to potential muscle strain or injury if not done correctly.
  • Proper precaution is needed.

#3 – Ab Lower and Lift

This step you can perform to lower your abdominal weight. During your rest period, stop and wait until the next step.

To perform the Ab Lower and Lift:

  • Sit upright with your knees bent and feet flat. Place your hands behind your head.
  • Inhale as you lower your upper body towards the floor. Keep your abs engaged as you press your back on the floor.
  • Exhale and press through your heels to lift your head, neck, and shoulders off the floor, squeezing your abs at the top.
  • Make sure to maintain a slow, controlled movement throughout the exercise.

This routine can be tailored to any fitness level and adjusted based on the lifter’s strength and ability.

To complete the Ab Lower and Lift:

  • Repetition: 10-15 repetitions for 1-2 sets.
  • Rest period between sets: 30-60 seconds


  • Help develop total body strength.
  • Improve both core stability and overall muscle strength
  • Improve balance and coordination
  • Increase calorie burning
  • Improve overall fitness
  • Improve posture
  • Improve flexibility
  • Tone abdominal muscle
  • Versatile


  • The Ab Lower and Lift exercise machine is a single function
  • Over-reliance on the machine may lead to decrease strength and muscle gain
  • The machine requires electricity to run, which can be both a hassle and a safety risk

#4 – Battle Ropes

One of the most intimidating pieces of equipment in the gym is the battle ropes. They’re the most effective fitness routine addition. Attach the rope behind any stable, immovable item, such as the pillars of the goalposts and poles.

This type of workout involves various exercises with the battle ropes, such as waves, slams, chops, circles, and throws.

To create the wave-like motion, keep your core engaged and move the ropes quickly to create resistance.

For Battle Ropes, it is necessary to utilize both hands to hold the rope. Exercises should be done with two arms for half the time and then switch to alternating arms for the other half.

To complete the Battle Ropes:

  • Battle ropes exercise: 30-60 seconds
  • Rest between sets: 30 seconds
  • Duration: 15 minutes
  • Round: 10 minutes


  • Work the entire body in a dynamic, fun, and effective manner
  • Great for cardiovascular health
  • Help build strength, explosive power, and conditioning
  • Burn calories quickly
  • Excellent intense full-body workout (target your arms, chest, core, and legs)
  • Low-impact (fit for those with joint issues)
  • Improves overall health
  • Improve overall body control


  • Risk for injury if not properly done
  • Physically demanding
  • Battle ropes are quite expensive and can be difficult to transport
  • It can be difficult to learn

#5 – Resistance Band Finisher

Resistance Band Finishers are a great option to finish off your interval workouts. In the fitness world, these interval exercises are invaluable for pushing your body to its limits.

They can be used in many exercises, such as pull-ups, squats, lunges, jumps, push-ups, deadlifts, chest presses, bicep curls, tricep extensions, and rows. These can be combined with either free weights or your body weight.

You can create a unique finisher that targets the muscles you want to work with. Start with a lighter resistance band and gradually increase the resistance as you get stronger. This will allow you to target the muscles you want to build more effectively. It’s also vital to focus on the tempo of the exercises. Keeping a slow and steady pace will help maximize the workout’s effectiveness and ensure that you build muscle.

To complete the Resistance Band Finishers:

  • Resistance band finisher exercise: 30-60 seconds
  • Repetition: 3-5 reps of the entire sequence
  • Rest between sets: 30 seconds


  • Help build endurance and strength
  • Improve coordination
  • Increase overall fitness level
  • Target all muscle groups
  • Full body exercise
  • Help tone your body
  • Improve overall agility and balance
  • Improve cardiovascular health
  • Burn fat and burn more calories
  • Lightweight, portable, and cost-effective


  • Causes injury if used incorrectly or if the wrong resistance is chosen for a particular exercise.
  • It may need to be replaced regularly
  • Offer less stability.

These 5 HIIT workouts are great for seasoned fitness enthusiasts looking to improve their fitness levels. They combine cardiovascular and strength training exercises in a way that will challenge your body. These help you get the most out of your workouts.

Who is Allowed To Do High-Intensity Interval Training?

Before starting High-Intensity Interval Training, determine any possible health risk factors. Generally, anyone of any age can do the HIIT program. Healthier and more physically fit individuals can handle higher intensities.

Tailoring the program to the individual’s fitness level and health is important. Proper warm-up and cool-down are also necessary before and after each session.

Safety Tips on Performing HIIT Safely

Here are some tips to help you stay safe while doing HIIT.

  1. Warm up before starting your HIIT session. A dynamic warm-up such as dynamic stretching, jogging, or bodyweight exercises is a great way to prepare for your HIIT session.
  2. Perform a variety of exercises during your HIIT session. This will help prevent any muscle imbalances and reduce the risk of injury.
  3. Listen to your body and take regular breaks throughout your HIIT session. If you start to feel pain or discomfort, then it’s vital to stop and rest. Modify the intensity of your exercises if needed.
  4. Stay hydrated during and after your HIIT session. Drinking water throughout the session will help regulate your body temperature and ensure your muscles are hydrated.

What Are The Disadvantages of HIIT Training?

High-Intensity Interval Training (HIIT) is an exercise with many health benefits. However, it also has some disadvantages that should be taken into consideration.

  1. Speaking to your doctor before engaging in this type of exercise is important. It can be hard on the joints and cause injuries if done wrong.
  2. HIIT requires a lot of energy and can be exhausting. People not in good physical shape may be unable to keep up with the intensity of the workouts and may become discouraged. It can also be difficult to keep up with the pace of the exercise and maintain proper form.
  3. HIIT can take a toll on the body. People who engage in this training can experience fatigue, muscle soreness, and dehydration. Overworking the body can lead to a weakened immune system and the risk of infections or illnesses.

HIIT exercises can offer many health benefits, but knowing the potential risks and disadvantages is important before engaging in this type of exercise. Speak to your doctor and consider your physical condition before trying HIIT.

Is 20 Minutes of HIIT Enough?

HIIT can be an effective form of exercise that can help build muscle and improve cardiovascular health. Studies have shown that HIIT exercises are more effective at burning calories than sessions lasting about 45 minutes. Martin Gibala, a professor of kinesiology at McMaster University, supports these findings.

Yet, many people still wonder if 20 minutes of HIIT is enough.

The answer depends on the individual, their goals, and the type of HIIT they are doing. For instance, if someone’s goal is to lose weight, 20 minutes of HIIT may be enough to achieve that goal. But if someone wants to build muscle, they can extend it to over 20 minutes.

Weight training is also necessary for muscle building. This can be incorporated into an exercise routine to build muscle.

Can You Get Ripped with HIIT?

The answer is YES; you can get ripped with HIIT. HIIT is an effective way to get ripped, but one shouldn’t consider it a magic pill for instant results. To get the best results from HIIT, combine it with a good nutrition and supplementation plan, such as a low-carb diet. It would be best to have regular rest days to allow your muscles to recover. HIIT can be a great way to get ripped and achieve your fitness goals with the right approach.

Is it OK If I Do HIIT Everyday?

The short answer is NO; doing HIIT every day is not recommended. HIIT is a very intense form of exercise and can be hard on the body. Overdoing it can lead to muscle strain, fatigue, and injury. Giving your body time to recover will help prevent injury and maintain muscle strength.

How Many Times a Week Should You Do HIIT?

Following the recommended 2 to 3 sessions a week with plenty of rest, hydration, and nourishment will help ensure you get the most out of your HIIT workouts. So if your goal is to work out 4 times per week, doing 2 HIIT and 2 resistance training sessions is recommended.

How Often Should a Beginner Do HIIT?

Beginners should start with 2 to 3 workouts per week and then progress to 3 to 4 weekly. Your body needs time to adapt to the stresses of HIIT workouts, and recovery takes longer the less fit you are.


HIIT (High-Intensity Interval Training) is a great workout option for men who want to challenge themselves physically and see results in less time. It is an effective and efficient workout method that offers numerous benefits. HIIT workouts can improve cardiovascular health, build strength and endurance, burn fat, and increase metabolism. Moreover, you can customize HIIT workouts to fit individual fitness levels and goals, making them suitable for men of all fitness levels. They can also be done with little to no equipment, making them accessible for those who prefer to do the routine at home. Incorporating HIIT workouts into a regular exercise routine can help men achieve their fitness goals and improve their overall health and well-being.

Let us know your thoughts in the comments below and check out some more articles you may like to continue your self improvement journey!

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