How to Build a Song-Based HIIT Workout in 3 Easy Steps

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Busy schedules can eat away at our energy. To avoid letting workouts become another chore on an already long to-do list, simply add great music! Here's how to build a song-based HIIT workout in three easy steps.

Step 1: Build Your Playlist

The American Heart Association (AHA) recommends at least 150 minutes per week of moderate-intensity aerobic activity (or 75 minutes per week of vigorous aerobic activity). That only totals to about 21 minutes of moderate-intensity aerobic activity per day. To make sure you're meeting this recommendation, create a playlist that adds up to that 21-minute mark (apps like Spotify will typically note the length of a playlist in the description). 

Choose songs that are upbeat and energizing―anything that will get you moving. The goal is to keep your workout exciting and unique. Don't forget to add a gentle cool-down song to the end of your playlist for stretch time.

Step 2: Write out Your Workout

Once you have your playlist ready, you can start building your workout. First, think about the organization of the songs you chose. Most songs follow a similar musical layout (see the examples below). To build your HIIT workout, pair high-energy movements with the different sections in your selected songs. For example, anytime the chorus of your first song comes on, you could do star jumps. For the chorus of your next song, you could choose to do crunches. Be sure to write your workout down so you don't forget what movements you chose. 

Here are a few examples to get you started:

“Sucker” by the Jonas Brothers
Verse 1: lunges
Pre-chorus: mountain-climbers
Chorus: burpees
Verse 2: lunges
Pre-chorus: mountain-climbers
Chorus: burpees
Bridge: plank
Pre-chorus: mountain-climbers
Chorus: burpees

“Since U Been Gone” by Kelly Clarkson
Verse 1: v-ups
Pre-chorus: jump-squats
Chorus: ski jumps
Verse 2: v-ups
Pre-chorus: jump-squats
Chorus: ski jumps
Bridge: push-ups
Chorus (extended): ski jumps

To increase the intensity of your workout, you can also add weights, resistance bands or other equipment to your movements.

Step 3: HIIT Play!

You have the tunes, and you have the moves—now it's time to sweat! The possibilities for your HIIT playlist are endless. Plus, you can even complete your new HIIT workout at home or on the go―all you need are your headphones.

Bonus Tip: For a complete workout, pair this exercise with 20 minutes of strength training. Your heart, muscles and mind will thank you.

READ THIS NEXT: This 30-Minute HIIT Workout Burns Crazy Calories

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