The Best HIIT Workouts for Busy Entrepreneurs to Maximizing Time

If you’re short on time but still want a powerful workout, HIIT (High-Intensity Interval Training) might just be your best friend. HIIT workouts alternate between short bursts of intense effort and periods of rest or low-intensity exercise, making them highly efficient for burning calories, building endurance, and even boosting metabolism long after you’ve finished exercising. Plus, many HIIT workouts can be done without any equipment, right at home or anywhere convenient.

Let’s dive into some of the best HIIT workouts to help you maximize your time and see great results!

Why HIIT is Perfect for Busy Entrepreneurs

Think of HIIT as the “express lane” for fitness. Traditional workouts can last 45 minutes to an hour, but with HIIT, you can squeeze in a workout as short as 15-20 minutes and still reap amazing benefits. Here’s why:

• Efficiency: HIIT keeps you moving, so your heart rate stays up, meaning you can achieve a full workout in less time.
• Burn Calories Fast: By alternating between high-intensity and rest, you keep your body guessing and your calorie burn high.
• Afterburn Effect: Your metabolism stays elevated for hours after a HIIT session, which is like burning extra calories without even trying.
• Flexible: HIIT can be done with no equipment, and you can adjust the intensity to match your fitness level.

Getting Started with HIIT: Some Tips

1. Warm-Up: Always start with a quick warm-up. Spend 3-5 minutes doing some dynamic stretches (like arm circles, leg swings, or light jogging) to prep your muscles and reduce the risk of injury.
2. Pick a Timer: You’ll need a way to time your intervals. Many people start with a 20:10 ratio, where you exercise intensely for 20 seconds and rest for 10 seconds. Other common formats include 30:15 and 40:20.
3. Set Your Intensity: The “high” in high-intensity means giving your max effort. Your goal is to be out of breath by the end of each work interval. Keep pushing yourself, but always listen to your body to avoid injury.

The Best HIIT Workouts

Below are some HIIT workouts you can do in 15-20 minutes. Each workout has different moves, so you can keep your routine fresh and work various muscle groups.

1. Total-Body HIIT (Bodyweight Only)

Perfect for days when you’re short on time and don’t have any equipment.

How to Do It:

• 30 seconds each exercise
• 15 seconds rest between exercises
• Repeat for 3 rounds, resting for 1-2 minutes between rounds

Exercises:

1. Jump Squats – Stand with feet hip-width apart, squat down, and explode up into a jump. Land softly and go right back into a squat.
2. Push-Ups – Drop down to the floor and do as many push-ups as you can. Drop to your knees if needed to maintain form.
3. Mountain Climbers – Get into a plank position, then bring your knees towards your chest as fast as you can.
4. Burpees – Start standing, drop down to a plank, do a push-up, jump back to your feet, and explode up in a jump.
5. Bicycle Crunches – Lie on your back, bring one elbow to the opposite knee while extending the other leg, alternating quickly.

2. Cardio Blast HIIT

This workout combines intense cardio exercises to get your heart pumping and your metabolism revved up.

How to Do It:

• 20 seconds each exercise
• 10 seconds rest between exercises
• Repeat for 4 rounds, resting for 1 minute between rounds

Exercises:

1. High Knees – Run in place, lifting your knees as high as possible.
2. Butt Kicks – Run in place, bringing your heels to your glutes.
3. Jump Lunges – Lunge down, then jump and switch legs in mid-air.
4. Tuck Jumps – Jump up, bringing your knees towards your chest, then land softly.
5. Burpees – Finish with a round of burpees for a serious calorie burn.

3. Strength and Tone HIIT

This routine is excellent if you want to work on both strength and endurance. If you have light dumbbells, add them in for an extra challenge.

How to Do It:

• 40 seconds each exercise
• 20 seconds rest between exercises
• Repeat for 3 rounds

Exercises:

1. Squat to Press – Hold a weight (or water bottle) in each hand. Squat down, then press the weights overhead as you rise.
2. Plank Row – In a plank position with weights in your hands, row one arm back, then the other.
3. Russian Twists – Sit with knees bent, lean back slightly, and twist from side to side.
4. Deadlift to Curl – Hold weights in each hand, deadlift down, and as you stand up, curl the weights to your shoulders.
5. Sumo Squat Pulses – Stand with legs wider than shoulder-width, toes turned out, and pulse at the bottom of a squat.

4. Tabata-Style HIIT

Tabata is a type of HIIT workout that’s quick but intense. You’ll do 20 seconds of work, followed by 10 seconds of rest, and repeat each exercise 8 times before moving to the next.

How to Do It:

• 20 seconds each exercise
• 10 seconds rest
• 8 rounds per exercise before moving to the next (4 minutes total per move)

Exercises:

1. Jump Squats
2. Push-Ups
3. Mountain Climbers
4. Burpees

Cool Down and Stretch

HIIT workouts are intense, so make sure to cool down and stretch to relax your muscles and prevent soreness. Spend 3-5 minutes doing static stretches, focusing on the legs, core, and upper body.

Sample Weekly HIIT Routine

Here’s a simple weekly plan to get started with HIIT:

• Day 1: Total-Body HIIT
• Day 2: Cardio Blast HIIT
• Day 3: Rest or Light Activity (like a walk or yoga)
• Day 4: Strength and Tone HIIT
• Day 5: Tabata-Style HIIT
• Day 6: Rest
• Day 7: Light activity or active rest (gentle stretching or a walk)

Final Thoughts

With HIIT, you can maximize your fitness gains in a fraction of the time it takes for traditional workouts. Remember to start with intervals that feel challenging but doable and work up to longer or more intense rounds as you get fitter. The best HIIT workout is one you’ll stick with—so don’t be afraid to mix it up and keep it fun! Grab your timer, find a little space, and get ready to get fit, fast!

Photo by MART PRODUCTION: https://www.pexels.com/photo/a-man-working-out-8033047/