5 Intense HIIT Workouts For Men To Maintain Fitness

Kredy
Enter c
Planks are very effective in building the abdominal muscles

People do perform an extended range of exercises to maintain fitness and build muscle, and most of these exercises focus on a gradual motion and slow change in the intensity of the exercise.

However, there is another school of thought that one could follow to maintain fitness. This involves the high-intensity interval training program, which follows the principle of working out for shorter durations with increased intensity. HIIT workouts not only maintain and improve the aerobic endurance of the body but also efficiently burn the fat to get in shape.

Nevertheless, keep in mind that before performing any HIIT workout program, it is imperative you perform well-balanced warm-up exercises to flex your muscles and improve blood circulation to the target muscle group. Additionally, include enough variety in your exercises such that they target the upper body and the lower body to avoid any muscle imbalances, which could lead to further complications.

Let us look closer and better understand the five intense HIIT workouts that you could add to your workout program to stay fit.


#1 Bicycle Crunches

youtube-cover

The bicycle crunch is an advanced variation of the regular crunch that targets the entire abdomen region and has an intense focus on the obliques. Additionally, the exercise tones the back muscles and a host of other muscles in the lower body.

Also, read Explosive HIIT Workout Plan To Burn Fat & Reduce Weight.

Instructions:

Step 1: Lie on the floor in a supine position with feet positioned close together. Position the arms behind your head without interlocking the fingers.

Step 2: Move your left knee towards the chest region while simultaneously twisting your torso such that the right elbow touches the left knee. Ensure that both the shoulders are off the floor at this position.

Step 3: Hold the contraction for a moment and return to the initial position.

Perform the same motion on the other side to complete one rep. Repeat the exercise for the recommended number of times.

Important tip: Do not pull your neck while performing the bicycle crunch as it could lead to a serious injury.

Next up: Squat Jumps

#2 Squat Jumps

youtube-cover

Squat jumps are very effective in targeting a multitude of muscles in the lower body, especially the hamstrings, quads, glutes and the calf muscles.

Instructions:

Step 1: Stand straight with feet positioned shoulder-width apart. Slowly transition yourself into a squat position and place your arms on the side, parallel to the body or in front of the chest in a fully extended position.

Step 2: Explosively jump and simultaneously move your arms such that the palms touch each other overhead.

Step 3: Land on the floor in a squat position and ready yourself for the next rep.

Repeat the exercise for the recommended number of repetitions.

Important tip: Try to maintain the same form between the jumps for maximum efficiency.

Next up: Plank

#3 Plank

youtube-cover

The plank is an isometric strength training exercise, which is very effective in building a strong core.

Instructions:

Step 1: Lie on the floor in a prone position with feet positioned close together.

Step 2: Raise your torso and rest the body on the toes and the forearms. Ensure that the arms make a 90-degree angle with the upper arms while keeping the elbows close to the body.

Step 3: Hold the position for 30 seconds and return to the initial position.

Perform the exercise for the recommended number of repetitions.

Important tip: Do not let your body sag towards the floor while holding the plank position.

Next up: Push-Ups

#4 Push-Ups

youtube-cover

Along with targeting the pectoral muscles in the chest, push-ups also tone the deltoids, biceps, forearms and the core for a complete upper body workout. Moreover, even beginners and casual trainers could perform this exercise, thanks to its simple motion.

Instructions:

Step 1: Lie on the floor in a prone position. Transition yourself into a plank position and rest the body on the palms and the toes. Ensure that the elbows are close to the body and the lower arms make a 90-degree angle with the upper arms.

Step 2: Raise your torso by flexing your upper arms until the arms are fully extended and perpendicular to the body.

Step 3: Hold for a moment and return to the initial position.

Perform the exercise for the recommended number of times.

Important tip: Perform push-ups with a narrower stance to target the inner pectoral muscles with greater intensity.

Next up: Tricep Dips

#5 Tricep Dips

youtube-cover

Instructions:

Step 1: Stand near a flat bench such that you are facing away from it. Grip the bench both the arms such that the distance between the arms is slightly larger than the width of the shoulders.

Step 2: Move your legs forward and slightly bend your knees. Ensure that the arms are fully extended in this position.

Step 3: Lower your body by bending your elbows until the hips are below the flat bench.

Step 4: Hold for a moment and return to the starting position.

Perform the exercise for the recommended number of times.

Important tip: Vary the grip position for increased resistance and improved customisability.

Quick Links

Edited by Kishan Prasad