6 Of The Best High Intensity Exercises

Are you ready to take the leap into high-intensity workouts? 

High-intensity workouts consist of short bouts of ‘intense’ exercise lasting between 10 to 60 seconds, followed by an ‘active’ recovery time equal to or greater than the exercise time. This routine is typically repeated anywhere from 3 to 10 times. The times depend on how experienced the person’s workout is and the point of the exercise. This type of workout is perfect for those looking to burn the most calories in the least amount of time. 

Let’s discuss the basics

What training is considered ‘intense’?

This is a person-to-person variable. To put it shortly, you measure intensity by how the exercise made you feel and your heart rate. After each exercise, take a second to see how your body responds. Running for 30 minutes can be super easy for some but difficult for others. If your exercises aren’t leaving you sweaty and tired, try a longer or a more difficult routine. Take the time to measure your heart rate while doing so. Exercise watches, such as the Coros watches, are amazing for keeping an eye on your heart rate. Intense exercises will raise your heartbeat to above your regular levels. 

What is ‘active’ recovery?

Active recovery involves doing a low-intensity exercise in between high-intensity workouts. For example, if you are doing sprint bursts for 15 seconds, you would then walk for 60 seconds in between. While walking, you are keeping your heart rate and your blood circulation steady.

Now that we have that figured out, let’s give you the six of the best high-intensity exercises

Running

Running in an amazing high-intensity workout. It gets your heart pumping, blood flowing and stretches your muscles. It is an amazing form of cardiovascular training. 

Making sure you have the best running shoes and gear is super important for this exercise. Shoes are a key part of making sure you don’t injure yourself while running. We also recommend looking into running nutrition. Running takes a lot out of the body, so keeping your hydration levels high and maintaining the right amount of minerals, proteins and carbs will make the experience so much better. 

Start slow with this one. Stretch for 1-2 minutes and then jog for about 1-2 minutes to warm up your muscles and raise your heart rate. 

After warming up, sprint as fast as you can for 15-20 seconds. Push yourself hard, and then slow back down to a jog for 1-2 minutes. Repeat the exercise for 10-20 minutes. After finishing the exercise, remember to cool down by slowing to a walk for 1-2 minutes and then stretch your muscles.

Boxing

Boxing is a sure way to get your heart-rate up, and is considered one of the most intense exercises you can do. 

The best way to achieve your high-intensity workout goals with boxing is by following this simple routine. For this, you need a boxing bag. This boxing routine breaks up with a variety of HIIT exercises in between punching the bag. 

Start with 40 seconds of hitting the bag. Remember to never tuck your thumbs, and punch straight onto the bag, straightening your elbow and tensing your muscles as you reach impact. Pivot your foot back when you punch, and keep your other hand by your chin for an extra shoulder workout for the arm you are not using. 

Rest for 20 seconds, walking in place.

Then move into 40 seconds of sprawls. Sprawls are very similar to burpees, the only difference is you don’t need to do the pushup. Instead, you have to keep your form for 10 seconds before getting back on your feet. 

With our feet shoulder length apart, bend your hips slightly and put your arms out in front of you. Hold your weight on the balls of your feet and bend down until your hands are on the ground. From here, kick your legs out back as soon as your hands are firmly on the ground. 

Thrust yourself into the plank position, making sure that your shoulders, hips, and feet are aligned. Keep this position for 10 seconds if you are starting with this exercise to make sure your form is good. 

Kick your legs forward, landing next to your hands. Jump up so your feet leave the ground, landing in a standing position. Do this four times. 

Rest for 20 seconds, walking in place. 

Move to 40 seconds of sit-outs. Start in a tabletop position on your knees and hands on the floor. Lift your left hand off the floor and rotate your body until your left arm is in the air and your right glute is resting on the floor. 

Come back to your original position and repeat on the other side. 

Rest of 60 seconds, walk in place. 

Repeat this 4 – 6 times, listening to when your body needs you to stop. 

Stair Climber

Always begin by warming up for 3 minutes on the lowest setting of 3-4 RPE. 

Follow up with:

• Double step for 30 seconds at 3-4 RPE
• Side Step Right for 30 seconds at 3-4 RPE
• Sprint for 30 seconds at 7-8 RPE
• Side Step Left for 30 seconds at 3-4 RPE
• Sprint for 60 seconds at 7-8 RPE
• Go back to walking at 3-4 RPE for 2 minutes before doing the routine again. Do this for 20 minutes. 

Sled Training

Start with 20 meters at a time, with 60 seconds between each sprint. 

Load the sled with 25% of your usual lifting weights, increasing them as you go.

Stand tall in front of the sled and grab the poles with a high-grip position. Your hands are straight out in front of you. 

Engage your core muscles and leg muscles as you brace against the weight. Powering your push through your legs up to your arms. Don’t use your back. Your stance should be the same as your running stance. 

Repeat 4 – 6 times. 

Battle Rope

Start with 30 seconds of alternate waves. 

Hold one rope in each hand. In a quarter squat position lift one arm as you slam the other down onto the floor. Keep alternating this movement to create waves. 

In battle rope breaks, spend 30 seconds planking.

Battle rope slams for 30 seconds. Reach your arms up above your head with the ropes and then slam them onto the ground with full force. 

Perform the alternate waves while doing forward lunges for 30 seconds. 

Perform the alternate wave three times before doing a high jump. Upon landing repeat the three waves. Do this for 30 seconds. 

Rest for 60 seconds walking in place before repeating the routine. Do this for 8 – 10 minutes. 

The stronger you get, the more exercises you can incorporate and the longer you can go on in this circuit. 

Exercise Bike Workout

Warm up for 5 minutes on a low resistance setting. 

For five minutes go high intensity for 15 seconds at a time, taking 40 seconds to rest in between. 

For 10 minutes go high intensity for 25 seconds at a time, taking 50 seconds to rest in between. 

For 5 minutes go slow on a low resistance setting to cool down. 

Make sure to listen to your body

For the ultimate high-intensity routine, mix up the workouts above into your weekly exercise routine. Make sure to go slow at first. Your body will tell you when it’s had enough, or if it needs you to push it a bit more. Remember, this isn’t a race, it’s a marathon. Don’t compare your routine to anyone else, as everyone’s rate of progress is different. Go steady, stay safe and have fun!