High Intensity Interval Training Workout Routines

HITT Workouts, Aerobic Exercise & Intensity Interval Gym Workouts

What makes HIIT workouts in a bootcamp class so rewarding are the fast results these interval exercises bring, and the camaraderie you feel as you tackle these grueling routines alongside other determined exercisers. Before diving into these workout routines, you need to find out "how the program is structured and if there are any prerequisites to assess if it will be a good fit for you," recommends the fitness staff at the Mayo Clinic. With high intensity interval training, the health experts at the Mayo Clinic remind us "it's a good idea to check with your doctor before starting a boot camp class — or any new exercise program." Group bootcamp-style aerobic exercise, strength training, flexibility and agility classes are often available at Gold's local gyms.

Beach-Body Boot Camp

Winter is finally over! Get back in bathing suit shape fast thanks to these three quick and fun boot camp–style workouts. Don’t wait, get real results before you hit the beach.

We know the polar vortex was a not a party anyone wanted an invite to, and now you’re ready for summer barbecues, pool parties and beach vacays. But is your body? Get it back in summer shape super quick with these three 30-minute boot camp workouts created by Gold’s Gym Fitness Institute trainer Nikki Kimbrough.

Kimbrough suggests getting started at least 30 days before you plan to break out your suit if you want to see changes and 60 days if you want big results. “Do boot camp routines three days a week, at least 45 minutes of cardio in between and take at least one day off to rest or do light yoga,” Kimbrough advises. “Remember though, you can work out all you want, but exercise and nutrition must go hand in hand.”

Each of these boot camp routines focuses on a different group of muscles so make sure to mix them up. Do them separately or combine them for a super-intense workout. If you choose the latter route, rest for 4 minutes between each workout. Trust us: You’ll need it.

Note: All push-ups and planks can be done with your knees lowered to the floor.

Workout 1: Spring into Shape
Let’s get the springs and hops going with a plyometric boot camp workout. “It’s a great workout for the whole body,” Kimbrough says. “You’ll hit your abs, core, glutes, calves, arms and back, with a little cardiovascular for good measure.”
Jump rope – 1 minute

SERIES 1

Jumping jacks – 5 reps

High knees – 5 reps
While standing, bend your arms at the elbow so your forearms are parallel to the floor about waist high. With same speed as if you were running in place, quickly bring your right knee up so it hits your right hand. Return to start. Raise your left knee until it hits your left hand. Return to start. Count one rep each time your right knee comes up.

Quick feet – 5 reps
Stand with your feet shoulder width apart and your weight on your toes. Take small, quick steps in place as fast as you can. Each step with your right foot counts as a rep.

Side-to-side line hops – 5 reps
Stand on one side of a line. Jump with both feet to the other side. Land. Jump back. That’s one rep.

Repeat series 10 times; then rest for 1 minute.

Jump rope – 1 minute

SERIES 2

Squat jumps – 5 reps
With your legs a little wider than shoulder width, do a squat with your back straight and your buttocks out. When your knees reach a 90-degree angle, jump up into the air and land in a standing position.

Alternating lunge jumps – 5 reps on each side
Start in a right lunge position with hands on your hips. (Your knee should be bent at a 90 degree angle and should not pass your toe.) Jump and switch legs in midair so that your left leg is in front.

Burpees – 5 reps
With your legs shoulder width apart, squat into a crouch position. Kick feet your behind you, then do a push-up. Bounce back into crouch position and stand up.

Rockys – 5 reps
Do a push-up, and as you come up, lift your hands off the floor and clap. Or, for a little bit easier exercise, do a push-up with a quick hop of hands off the floor.

Repeat series 10 times; then rest for 1 minute.

Jump rope – 1 minute

Series 3

Speed skaters – 5 reps
Cross your right leg behind your left and bend your left knee into a lunge position. Then reach down and touch your right hand to your left foot. Repeat on opposite side.

Side winders – 5 reps on each side
Begin standing. Bend into crouch position with your hands on the ground. Keeping your hands on the ground, jump your legs out to one side then jump back to crouch position. Stand. Repeat, jumping to the other side.

Squat thrusts – 5 reps
A burpee, but with your legs spread a little wider than shoulder width.

Side-to-side push-ups – 5 reps
A regular push-up, but you lower your right ear toward your right hand. Return to push-up position, then do another push-up, lowering your left ear toward your left hand.

Repeat series 10 times.

Workout 2: Sun’s Out, Guns Out
The sun is out and we have to get tank-top ready. “Summer’s coming, and we want to have our arms, back and chest looking good,” Kimbrough says. “Here’s a great boot-camp workout to enhance the biceps, triceps and pectorals.”

Note: Some of these exercises require a flat bench and dumbbells. Choose a dumbbell weight that is challenging but not straining.

Series 1
Do 3 total repetitions

Wide-arm push-ups – 10 reps
Just like regular push-ups, but with your arms spread wider than shoulder width.

Scoop push-ups – 10 reps
Start in push-up position. With your back straight, raise your butt in the air until your legs are at a 45-degree angle to the ground. Move your head downward in a scooping motion, finishing with head up and your back in an arch.

Robot push-ups – 10 reps
Start in push-up position. Lower to your right forearm, then your left forearm. Return to push-up position by straightening your right arm, then your left arm. Repeat, starting with opposite arm.

Rest 30 seconds, then repeat.

Series 2

Do 3 total repetitions

Dumbbell burpees with push-up to overhead press – 10 reps
With dumbbells in your hands and your legs shoulder width apart, squat into a crouch position. Kick feet your behind you, then place the dumbbells on the ground and do a push-up while gripping them. Bounce back into crouch position and stand up. Lift the dumbbells over your head in a press-up motion.

Dumbbell rear flys – 10 reps
Bend your knees slightly and lean over with a flat back. Let the dumbbells hang in down in front of you and pull them up and out to the sides using your triceps and back muscles.

Dumbbell chest lift with bent-over back – 10 reps
Bend your knees slightly and lean forward with a flat back. Let the dumbbells hang in down in front of you and pull the dumbbells straight up toward your pectorals.

Dumbbell triceps kickbacks – 10 reps on each side
Take a dumbbell in your left hand. Place your right hand and your right knee on a flat bench. Start with your left arm close against your body with your elbow bent at a 90° angle. Keeping the top half of your arm flat with your back, straighten your arm and so it is parallel to the ground. Switch sides and repeat.

Rest 30 seconds, then repeat.

Series 3


Do 3 total repetitions

Dumbbell plank alt rows – 8 reps
Start in push-up position holding hexagon dumbbells on the floor. Do a push-up, then pull the weight straight up to your chest with your right arm. Return arm to floor. Then do the left arm.

Dumbbell plank triceps kickbacks – 8 reps
Start in push-up position holding hexagon dumbbells on the floor. Do a push-up, then bring the weight in your right hand toward your right hip (this will work your right triceps). Then do the left arm.

Dumbbell plank alt front raises – 8 reps
Get in plank position with your hands on the hexagon dumbbells directly below your shoulders. Raise your right arm out straight, then bring it back down to the ground. Repeat with the left.

Rest 20 seconds then repeat.

“This one focuses on innovative ways to work your core and your abdominal muscles,” Kimbrough says. “People always think ‘crunches, crunches,’ but this boot camp goes beyond the standard exercises and adds a little fun too.”

Note: Some of these exercises require a medicine ball. Choose a weight that is difficult but not straining.

Workout 3: Abs-olutely Summer


Series 1

Do 3 total repetitions

High knees – 30 seconds
While standing, bend your arms at the elbow so your forearms are parallel to the floor about waist high. With same speed as if you were running in place, quickly bring your right knee up so it hits your right hand. Return to start. Raise your left knee until it hits your left hand. Return to start. Count one rep each time your right knee comes up.

Mountain climbers – 30 seconds
Place hands on floor, slightly wider than shoulder width. Extend your right leg while bringing your left leg close to your chest. Keep your upper body still while alternating leg positions. Do for 30 seconds.

Burpees – 30 seconds
With your legs shoulder width apart, squat into a crouch position. Kick feet your behind you, then do a push-up. Bounce back into crouch position and stand up.

Series 2

Do 3 total repetitions

Plank hold – 30 seconds
Get into a plank position with your toes on the ground, your back straight, and your elbows supporting your body weight.

Plank rock – 10 reps
Get into a plank position. Lift your buttocks into the air, then return to plank position.

Supermans – 10 reps
Lie on your stomach. Put your hands by your ears. Raise your back and legs off the ground.

Rest 30 seconds then repeat.

Series 3

Do 3 total repetitions

Prayer sit-ups – 10 reps
Sit-ups, but with your hands held between your legs in prayer position.

In and outs – 10 reps
Begin in a sitting position with your feet off the ground, your knees tucked into your chest and your hands on the ground by your hips. Simultaneously extend your legs straight out (keeping your feet off the ground) and lean back. Return to the start position.

Oblique twist – 10 reps on each side
With legs on the ground, lift your torso up to a 45-degree angle and twist your torso from right to left, breathing out with each twist.

Side plank with twist – 10 reps on each side
In side plank position with your feet stacked and right elbow on the ground directly below your shoulder, bring your left elbow all the way to the ground. Do 10 on right side, then 10 on left.

Rest 30 seconds then repeat.

Series 4

Do 3 total repetitions

Medicine ball ab throw-downs – 10 reps
Bring the medicine ball above your head, then throw it down as you squat. Bounce it off the ground, catch it and bring it back up.

Ab pikes – 10 reps
Get into push-up position. Raise your buttocks into the air until you’re in a pike position. Return to horizontal.

Oblique twist with medicine ball – 10 reps on each side
Sit on the ground and bend your knees, lift your torso up to a 45-degree angle, hold out a medicine ball in front of your chest and twist your torso from right to left, breathing out with each twist.

Ab hold push-outs with medicine ball – 10 reps
While standing, hold a medicine ball at chest height. Push it out until your arms are straight. Hold for a beat, then return it to your chest.

Rest 30 seconds then repeat.
Nikki Kimbrough's bootcamp-style HIIT workouts can help you get big results in a short amount of time, and here you'll find out more about bootcamp workouts – where they came from and why they work – and find out what to ask before joining a class. Wondering how bootcamp workout routines earned their name? These high intensity interval training routines aren’t just bootcamp workouts in name only; they're truly rooted in the "military training techniques meant to build active duty members into tactical athletes, (who are) able to withstand any obstacles they may face ," according to the American Council on Exercise. Bootcamp workouts include intense aerobic exercise, strength training and coordination drills because military personnel "need to have the strength to lift heavy objects and the endurance to carry them long distances," along with "agility to navigate uneven terrain," notes ACE .

Before joining bootcamp-style HIIT workouts, you should know what to expect from the group workouts, advises the fitness experts at WebMD, because, "Boot camp exercise classes vary in style, depending on the teacher ." Typical bootcamp workout routines start with cardio exercises such as "running, hiking, interval training, or obstacle course challenges," notes WedMD , and then the classes move into strength training using dumbbells, resistance bands or your own body weight. Well-rounded bootcamp-style high intensity interval training sessions will also include flexibility exercises drawn from yoga or Pilates. For aerobic exercise, strength training and flexibility group bootcamp classes, scan the weekly class schedules at the Gold's Gym fitness center near you, and if you don't see the class you want, a Gold's Gym personal trainer can design bootcamp workouts for you.