The Best HIIT Videos On YouTube: Get That Summer Body With These Killer Workout Routines

There are two kinds of people in this world - those that love a good, slow, hour-long workout and those that can’t wait to get it over with. If you fall in the former category, then we’ve got something that will help you make the most of your workout while keeping things interesting. And if you fall in the latter, then we’ve got a shortcut that you’ll wish you’d known about sooner. A favorite with most trainers and fitness enthusiasts today, High Interval Intensity Training refers to short bursts of intense exercise interspersed with periods of rest or lower-intensity exercise. Often, this involves aerobic exercise, a.k.a cardio exercise. This gets your heart rate going and makes your energy expenditure much more efficient. And while you might see the word HIIT plastered across several YouTube video titles, we’ve found some of the best videos on the internet that feature fun and effective HIIT workouts. We’ve listed them out based on different parts of your body so you can pick a day for each and get a well-rounded workout by the end of each week. 

Lower Body

All those leg-day jokes will finally make a whole lot of sense with this 30-minute intense workout that doesn’t need you to have any equipment. It’s got a range of exercises from the classic squats to the essential lunges and includes a cool down as well. It’s both challenging and effective and doing this regularly can help you strengthen and tone your hamstrings, quads, thighs, and hips. If you’re experienced when it comes to workouts and don’t find this challenging enough, you could add a few leg weights to really amp up the intensity. If you’d like to start off slow, here's an exercise you could try. 

Jump Squats

Taking one of the most functional exercises out there and amping it up even more, jump squats are the gold standard for strong, toned legs and hips. They might look simple but need to be done with proper form. Here’s how you can go about it.

1. Stand with your feet shoulder-width apart, and your arms straight in front of you.
2. Slowly bend your knees and hips, and lower your buttocks about 8 inches down while keeping your back flat.
3. Ensure your knees don’t bow inwards or outwards but stay aligned with the rest of your legs and that your chest remains above your hips so that your lower back is not strained.
4. Jump up into the air using your arms to propel yourself upwards.
5. Land softly, rolling the weight down from your toes, all the way to your heels.
6. Repeat 15-20 times to complete one set. 

Upper Body

Whether you want your arms to look great while wearing your favorite off-the-shoulder/spaghetti strap top or just want to show off your guns, this upper body workout will make you look and feel fit in no time. It targets your biceps, triceps, shoulders, chest, and back and includes classics like push-ups and planks. Like with the lower-body workout, you don’t need any equipment for this one! No excuses! However, if the thought of a full-blown lower body workout is too daunting, might we suggest the following exercise to incorporate into your routine? 

Traditional Push-Ups

Push-ups feature in almost every workout there is and for good reason. They work on your shoulders and arms and can be easily modified to hit different target areas in your upper body. For instance, when you place your hands a little inward, this exercise will work on your chest muscles and when you place them a little outward, it works on your triceps. Here’s how you can go about it. 

1. Begin in a plank position with your arms extended. 
2. Your palms should be flat on the floor and in line with your shoulders.
3. Place your feet shoulder-width apart and stay on your toes while keeping your weight evenly distributed and your back straight.
4. Look down and lower your body with your elbows close to your chest, they are at a 90-degree angle.
5. Push yourself back up to complete one push-up.
6. Repeat 15-30 times.

If a traditional push-up is too difficult in the beginning, then you could place your knees on the floor as well. 

Core 

Your one-way ticket to the most ripped set of abs straight out of your dreams, this short but intense workout routine will strengthen, and tone your abdominal and core muscles while improving your core stability. It includes variations of crunches, mountain climbers, and evergreen planks. The best part? No equipment needed! If you’d like to start small, here’s something you can try. 

Up-Down Plank

This exercise engages a diverse set of core muscles (front, back, and sides) when compared to most other core exercises and works on all the muscles at the same time instead of one in isolation. Here’s how you can go about it:

1. Get into a pushup position on the floor and let your elbows be perpendicular and directly under your shoulders.
2. Your body should form a straight line from your head to your feet.
3. Hold this position for a few seconds and then bend your right elbow and bring it to rest on the ground.
4. Follow it up by doing the same with your left arm.
5. At this point, your body weight should be supported by your forearms, now flat on the ground.
6. Lift up from your left elbow and straighten your arm and do the same with your right elbow.
7. Repeat the same sequence but be sure to bring down the left arm first this time.
8. Continue this motion for 10–12 repetitions.

High-intensity workouts may be just what you need to add some excitement into your routine. However, do note that doing them more than four times a week can take a toll on your body. If you struggle with joint and back problems or are pregnant, be sure to consult your doctor before taking any of these up. 

Be sure to always maintain good form, and warm up and cool down right before and straight after any kind of workout. You can do so with a few stretches and light jogging on the spot towards the end of your workout. Especially with most of us staying home and doing our bit to curb the pandemic, it can be fun to mix things up with your exercise routine, which continues a great way to keep your immunity strong.