High-intensity interval training workouts can help you burn maximum calories in a minimum amount of time period.

Of course, summers are hot and uncomfortable but to stay fit and healthy you need to focus on your healthy diet and working routine.

High-intensity interval training workouts can get you in shape and tone up your body and strengthen your muscles to get ready for your summers.

Here are the top 10 high-intensity interval training workout (HIIT) you can do to get in shape in summers:

  1. Burpee interval workout

BurpeeFollow the burpee interval workout training for four times and take the rest of one minute after the burpee in every round.

Start with Pull-ups and do as many as you can in 30 seconds move further with jumping jacks and do 60 reps of it and end the workout with Burpees and do 20 reps of it.

  1. Jump rope interval workout

Jump ropeDo the jump rope interval workout for four times and take one-minute rest after jumping rope in each round.

Start with mountain climbers and 45 reps of it, move further with push up and do 20-30 reps of it followed by a front plank for 1 minute and end the workout training with jump rope for one minute.

  1. Resistance band finisher

Resistance band finisherComplete resistance band finisher training workout four times and take rest of one minute after the curls in every round.

Start with the jump rope for one minute followed by dips with 12 to 15 reps and high knees with 30 each knee and end the workout training with curls with a resistance band with 30 reps.

  1. Lower body interval workout

Lower bodyStart lower body interval workout and complete the following four times, taking one-minute rest after the calf raises in every round.

Start with sprint for 30 seconds followed by squad jumps for 45 seconds and lunges with 20 each leg and end the workout training with calf raises with 50 reps of it.

  1. Abs interval workout

AbsPerform abs interval workout training taking one minute of rest after each round of half burpees.

Start with crunches and do 50 reps of it followed by bicycle crunches for 1 minute, Sit-ups with 50 reps of it, Hanging knee raises with 50 reps of it, and oblique crunches with 20 rep of each side, and end the training with half burpees for 20 seconds.

  1. Stair stepper machine interval workout

Stair stepperYou can perform stepper machine interval workout any stair climbing machine where the foot is continuously fixed to the pedal.

Set the resistance level according to your capacity to make it challenging for 30 seconds. Do 20-30 repetitions of the exercise that include 30 seconds of work that is followed by 30 seconds of active rest will be considered as one rep. Do the training for 20 to 30 minutes.

  1. Battle rope interval workout

Battle ropeStart with double-armed motion and end it with alternating armed motion. Do 10 to 20 rep for 20 to 40 minutes to complete the battle rope interval workout training.

After every 60 seconds of work, immediately move towards 60 seconds of complete rest and consider it as one rep.

  1. Resistance training interval workout

Resistance trainingStart with dumbbell squat and punch and do 10 reps of it, move ahead with sprint and change direction to sprint and do 10 reps of it, then you must do rotational lunges with the resistance band and do 10 to 10- 20 reps for each side and end the training with single leg dumbbell stabilization and do 10 to 20 reps for each leg.

  1. Sprint interval workout

SprintThis workout training is scheduled as, you will have to do 89 sprint yards in 10 seconds and rest for 30-50 second repeat it 10 to 20 times, and on an average level do 73 sprint yard in 10 seconds and take rest for 30-50 second and repeat it again for 10 to 20 times.

  1. The classic interval workout

classic interval workoutThis interval workout training will include all the basic exercises like pushups, squats, punches, lunges, and weight lifting.

Start with any of exercise you want to, and do 10 to 15 reps of every exercise and take 10 to 20 second of rest in between every exercise.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

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