HIIT in the Gym: Top 5 High Intensity Interval Training Workouts

High Intensity Interval Training, or HIIT, is one of the fastest and most effective ways to get in shape. It mixes short bursts of effort with quick rest breaks. You burn a lot of calories in a short time, and your body keeps working even after you’re done. Plus, HIIT is super flexible. Whether you’re new to the gym or a seasoned lifter, there’s always a way to make it work for your fitness level.

One of the biggest perks of HIIT is that you don’t need hours in the gym. In fact, most sessions are done in 30 minutes or less. That makes it a go-to option for anyone short on time but still wanting serious results. You can use machines, free weights, or just your body. You can go solo or turn it into a group challenge. The options are endless.

If you’re bored with your usual gym routine, try these five practical HIIT workouts. They’re simple, quick, and can fit into a busy schedule.

1. Treadmill Sprint Intervals

Let’s start with something you’ve probably seen but maybe haven’t tried with intention. Treadmill sprints are a great way to build cardio endurance and torch fat.

How to do it:

1. Warm up with a light jog or brisk walk for 5 minutes.
2. Then sprint for 30 seconds at 85-90% of your max speed.
3. Follow this with 1 minute of walking for recovery.
4. Repeat the sprint-walk cycle for 20 minutes.
5. Cool down with a 3-minute walk.

This workout is perfect for beginners and advanced users. You can adjust the incline or speed to match your fitness level. If you’re just starting, even fast walking can be your “sprint.” Over time, increase your speed or reduce rest time to make it more challenging.

Pro tip: Use a smartwatch like Runmefit to track your heart rate and see when you’re in your fat-burning zone.

2. Rowing Machine Power Sets

The rowing machine doesn’t get enough love, but it should. It works almost every muscle group in your body and is low impact, so it’s easier on the joints.

How to do it:

1. Start with a 3-minute steady pace to warm up.
2. Row hard for 45 seconds, putting in near-max effort.
3. Then slow down for 1 minute for recovery.
4. Repeat this cycle for 20 minutes.
5. Cool down with a gentle row for 2 minutes.

You’ll feel this in your legs, back, core, and arms. And because you’re using so many muscles at once, your heart rate will climb fast. This is a great cardio alternative to running or cycling.

Modifications: If 45 seconds of hard rowing feels too long, try 30 seconds on and 1 minute off. Build up from there.

3. Dumbbell Complex

A dumbbell complex is a string of exercises performed one after the other, without setting the weights down. This means your muscles are under constant tension, which builds strength and endurance fast.

What you need: A pair of dumbbells (choose a weight you can lift for at least 10 reps of a moderate exercise).

How to do it:

1. Do 6 reps each of the following:
2. Deadlifts
3. Bent-over rows
4. Cleans
5. Front squats
6. Push presses
7. Rest for 90 seconds.
8. Repeat for 4 to 5 rounds.

Why it works: You hit every major muscle group. It keeps your heart rate high and turns strength training into a cardio session too. And since it’s fast-paced, it’s over before you know it.

Tips: Focus on form. If your technique breaks down, drop the weight or reduce reps.

4. Station Circuit Training

This style of training is great for gyms with space and variety of equipment. You rotate through different stations, each with a unique exercise. It’s fast, fun, and never boring.

How to set it up:

1. Choose 4 to 5 exercises. For example:
2. Battle ropes
3. Kettlebell swings
4. Jump squats
5. Box jumps
6. Push-ups
7. Do each exercise for 40 seconds.
8. Rest for 20 seconds before moving to the next station.
9. After completing one full round, rest for 1 minute.
10. Do 3 rounds total.

Why it‘s great: You can mix strength and cardio moves, and tailor the workout to your goals. Want more cardio? Add jump rope or high knees. Want more strength? Include medicine ball slams or TRX rows.

Fun twist: Do it with a friend and push each other through the rounds. You’ll stay more motivated and maybe even have a few laughs along the way.

5. Bodyweight Tabata

Tabata is a type of HIIT where you work hard for 20 seconds, then rest for 10 seconds. It’s intense but over quickly, which is perfect for tight schedules.

How to do it:

1. Pick 4 bodyweight moves:
2. High knees
3. Burpees
4. Mountain climbers
5. Jumping lunges
6. Do each for 20 seconds, rest 10 seconds.
7. Complete 4 rounds.
8. Rest 1 minute between rounds.
9. Total time: About 20 minutes, including warm-up and cool-down.

Why it‘s effective: The short rest periods mean your heart rate stays high. And because you’re using bodyweight, you can do this anywhere—even outside the gym.

Bonus Round: Core Finisher

If you’ve got 5 minutes left at the end, add a quick core finisher:

1. 30 seconds plank
2. 30 seconds bicycle crunches
3. 30 seconds side plank (each side)
4. 30 seconds leg raises
5. 30 seconds mountain climbers
6. Repeat once

This will help strengthen your core, which is key for almost every movement you do.

Track Your Progress

Consistency is key with HIIT. One way to stay on track is to measure your performance. How fast are you recovering? Are your times improving? Are you burning more calories? A device like the Runmefit smartwatch can show you real-time heart rate, calories burned, and even how long it takes your heart rate to come back down after each interval. These little details can help you stay focused and motivated.

Even better, the Runmefit smartwatch can alert you when you’re outside your target heart rate zone, so you know when to push harder or take a breather. It’s like having a coach on your wrist, keeping you dialed in throughout your session.

Nutrition Tip:

Fuel matters. Try to eat a small meal or snack with carbs and protein about an hour before your workout. After your session, go for a protein-rich snack or shake to help with recovery. Hydration is key too. Drink water before, during, and after your session.

Final Thoughts

HIIT is one of the most effective and time-saving ways to work out. It’s challenging, sure—but it’s also incredibly rewarding. You don’t need fancy routines or hours at the gym. With just a few simple tools and a good plan, you can burn fat, build muscle, and boost your fitness.

Next time you’re in the gym, pick one of these HIIT workouts and go for it. Whether you’re sprinting on a treadmill, lifting dumbbells, or rotating through stations, the key is to push hard and keep moving. Over time, you’ll get stronger, faster, and more confident.

So grab a towel, put on your favorite playlist, strap on your Runmefit smartwatch, and give HIIT a shot. Your future self will thank you.