Structuring a HIIT Workout
When structuring a HIIT-style workout, be careful about incorporating heavy technical exercises that become more dangerous as you get tired. Exercises like the heavy squat should be replaced by a safer version, such as a goblet squat.
When combining exercises into a circuit, you can either alternate upper body exercises with lower body exercise or, as you become more fit, combine three to four lower body exercises all together.
Typically, I like to complete three to four sets of eight to ten repetitions of the circuit while taking a three-minute break in-between each set (no rest during the circuit). Two or three separate circuits are usually enough to give a sufficient stress stimulus to cause your body to adapt (i.e. get fitter). With this setup, your workout can be cut in half.
For beginners, I encourage you to try the Tabata method, which is simply one type of HIIT workout. These two workouts below give you step-by-step, easy-to-follow instructions and GIFs, so you won’t get confused.
If you want more HIIT workouts, download the free ACTIVEX app here, which features customizable Tabata-based interval workouts with in-app coaching.