<iframe src="//www.googletagmanager.com/ns.html?id=GTM-MJJRL7" height="0" width="0" style="display:none;visibility:hidden"> UFC GYM | Shred It Quickly With 3 HIIT Cardio Workouts
Back

Shred It Quickly With 3 HIIT Cardio Workouts

Shred It Quickly With 3 HIIT Cardio Workouts.png

If you’re pressed for time, carving out 60 to 90 minutes a day for a workout just might not jibe with your schedule. So then what? Skip it, grab a bag of chips, a carton of ice cream, and the remote? Not so fast. You might not have the time to fit long workouts into your schedule, but you can still crush a 20- to 30-minute workout and get results if you do it right.

Want to know how to shred it quickly? Hustle your way through a high-intensity interval training (HIIT) cardio workout. If you’ve been a believer that you can only get results by pushing through longer workouts, take this as a challenge. A HIIT cardio workout CAN help you burn fat, become stronger, build endurance, and improve your physique and your health.

And there are other benefits to shorter workouts based on HIIT. HIIT cardio workouts:

  • Burn more calories in less time than traditional workouts
  • Improve heart health and cardiovascular endurance
  • Increase metabolism and fat loss
  • Trigger excess post-exercise oxygen consumption to burn more calories after your workout is over

“For years, continuous aerobic exercise has been the chosen method to achieve [fitness goals],” exercise science researchers Dr. Micah Zuhl and Dr. Len Kravitz write. “However, research shows that HIIT leads to similar, and in some cases, better improvements in shorter periods of time….”

In other words, if you want to shred it quickly, you don’t need to log 60- to 90-minute workouts day after day. Bye-bye, excuses. Hello, HIIT cardio workouts. Got 20 minutes, workout clothes, and a timer (watch, clock, smartphone, mobile app)? You can get results. Take the challenge and give these HIIT cardio workouts a try:

Track-Star Training

Start with a 10-minute warm-up. Walk or jog around the track. Then you’re ready for HIIT. Sprint for 400 meters (half the track). Run hard and clock your time. The average person can run this distance in 90 seconds or less. Then walk for the same amount of time and repeat. Finish with a 5-minute cooldown by walking.

  • 10:00   Warm up with brisk walking or light jogging
  • 01:30   Run as fast as you can at a sustained pace for 400 meters
  • 01:30   Walk
  • 01:30   Run as fast as you can at a sustained pace for 400 meters
  • 01:30   Walk
  • 01:30   Run as fast as you can at a sustained pace for 400 meters
  • 01:30   Rest
  • 05:00   Cool down by walking

24:00   Total Workout Time

Split-Second Sprints

Here’s another variation of a HIIT cardio workout. You can do this on a track, basketball court, or football field or even as part of a run-through your neighborhood.

  • 10:00   Warm up with brisk walking or light jogging
  • 00:20   Sprint at maximum speed
  • 00:10   Rest or walk
  • 00:20   Sprint at maximum speed
  • 00:10   Rest or walk
  • 00:20   Sprint at maximum speed
  • 00:10   Rest or walk
  • 00:20   Sprint at maximum speed
  • 00:10   Rest or walk
  • 00:20   Sprint at maximum speed
  • 00:10   Rest or walk
  • 00:20   Sprint at maximum speed
  • 00:10   Rest or walk
  • 00:20   Sprint at maximum speed
  • 00:10   Rest or walk
  • 00:20   Sprint at maximum speed
  • 00:10   Rest or walk
  • 00:20   Sprint at maximum speed
  • 00:10   Rest or walk
  • 00:20   Sprint at maximum speed
  • 00:10   Rest or walk
  • 05:00   Cool down by walking
  • 20:00   Total Workout Time

HIIT Treadmill Training

If you have a treadmill at home or at the gym, you don’t have to settle for long, slow cardio sessions. Give this HIIT treadmill training workout a try. Adjust the treadmill to a 5 percent incline. Start your warm-up by walking for 10 minutes at 3 to 4 mph. Then you’ll increase the treadmill speed to 5 to 9 mph and run for 1 minute. Reduce speed to 3 mph and walk for 2 minutes. Repeat and end with a cooldown.

  • 10:00   Warm up with brisk walking or light jogging on the treadmill (3 to 4 mph)
  • 01:00   Jog/Run (5 to 9 mph)
  • 02:00   Walk (3 to 4 mph)
  • 01:00   Jog/Run (5 to 9 mph)
  • 02:00   Walk (3 to 4 mph)
  • 01:00   Jog/Run (5 to 9 mph)
  • 02:00   Walk (3 to 4 mph)
  • 01:00   Jog/Run (5 to 9 mph)
  • 02:00   Walk (3 to 4 mph)
  • 01:00   Jog/Run (5 to 9 mph)
  • 02:00   Walk (3 to 4 mph)
  • 05:00   Cool down by walking (3 mph)

30:00   Total Workout Time

Need a place to work out? Access to a treadmill? Or want to take a HIIT class from a certified instructor to stay motivated to reach your goals and learn how to shred it quickly? Get a free pass to work out at a UFC GYM in your area.

Get a 5 day pass

TRAIN WITH US FOR FREE Learn More
Leave Feedback