{"id":3684,"date":"2017-03-22T18:14:12","date_gmt":"2017-03-22T18:14:12","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/mygoldsfocus-live-hiit-workouts\/"},"modified":"2025-08-29T17:20:19","modified_gmt":"2025-08-29T17:20:19","slug":"mygoldsfocus-live-hiit-workouts","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/mygoldsfocus-live-hiit-workouts\/","title":{"rendered":"Expert HIIT Workouts"},"content":{"rendered":"\n

Are you looking for a more exciting alternative to humdrum cardio routines? HIIT<\/a>, or high intensity interval training, allows you to get a quick workout in and receive the benefits of a boosted metabolism long after your workout is done.<\/p>\n\n\n\n

Grab a barbell, treadmill or your closest workout buddy and get ready to try some of our favorite HIIT workouts from Gold\u2019s Gym Fitness Institute member Karina Lisenbee and Senior Content Strategist for OnIt.com, Sean Hyson. Get ready to feel the burn now and enjoy the benefits of the afterburn later!<\/p>\n\n\n\n

Karina\u2019s Cardio HIIT Workout<\/h2>\n\n\n\n

\u201cI love HIIT training for two reasons. One- it\u2019s super time efficient, so you get it done in a short amount of time. It\u2019s the biggest bang for your buck! Two- if you\u2019re like me and you like to eat, the afterburn effect helps burn calories hours after your workout,\u201d says Karina. This workout is perfect for more variety in the gym, as it can be modified to work with any cardio equipment. If you\u2019re not feeling the treadmill, try it out on the elliptical or stationary bike.<\/p>\n\n\n\n

Warmup<\/strong><\/h3>\n\n\n\n

First, make sure to warm up<\/a> for 2 minutes before you start the workout.<\/p>\n\n\n\n

Workout<\/strong><\/h3>\n\n\n\n

After the warm up, bring up your speed. \u201cKick it up a notch and sprint as fast as you can. The speed will differ from person to person depending on fitness level,\u201d Karina says. \u201cMake sure you can maintain whatever speed you\u2019re working at for 30 to 60 seconds.\u201d<\/p>\n\n\n\n

\u2013 Sprint 60 seconds<\/h3>\n\n\n\n

\u2013 Side shuffle 30 seconds on each side<\/p>\n\n\n\n

\u2013 Side shuffle 30 seconds on each side<\/p>\n\n\n\n

\u2013 Repeat 5x<\/p>\n\n\n\n

Cooldown<\/strong>
\nFinish this workout up with a quick 2-minute cool down.<\/p>\n\n\n\n

\n

Sean\u2019s Advanced Kettlebell Workout<\/h2>\n

Build power and total-body muscle with this quick workout that can also be turned into a partner workout. \u201cWe call this workout cardio for guys that hate cardio,\u201d Sean says. \u201cAll you need is a kettlebell. Pick a light weight. You\u2019re going to do two exercises alternating back and forth.\u201d<\/p>\n

If you have a partner, have them do the swing while you do the snatch, then switch exercises after each set. Add in a quick high five between sets to keep the momentum going!<\/p>\n

<\/h3>\n

Workout<\/strong><\/h3>\n

Alternate the two exercises with rest in between.<\/p>\n

\u2013 Kettlebell swing (x20)<\/p>\n

\u2013 Rest 30 seconds<\/p>\n

\u2013 Single-arm kettlebell snatch (x10 per side)<\/p>\n

\u2013 Rest 30 seconds<\/p>\n

For the snatch, \u201cHike the kettlebell back between your hips and then power it up overhead,\u201d Sean says. \u201cYou want your hips to lock out around the same time that your arm does so the kettlebell swings over to the back of your forearm smoothly.\u201d<\/p>\n<\/div>\n\n\n\n

\n

Sean\u2019s Intermediate Dumbbell Circuit<\/h2>\n

<\/h3>\n

Workout<\/strong><\/h3>\n

Perform the lifts as a circuit, and make sure to use the same weight load for every move. Do all the exercises in sequence and then rest.<\/p>\n

\u2013 Overhead press (x10)<\/p>\n

\u2013 Front squat (x10)<\/p>\n

\u2013 Bent-over row (x10)<\/p>\n

\u2013 Romanian deadlifts (x10)<\/p>\n

\u2013 Rest 60 to 90 seconds then repeat.<\/p>\n<\/div>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

<p>HIIT the gym with these quick workouts from Gold’s Gym Fitness Institute member Karina Lisenbee, and ONNIT Senior Content Strategist, Sean Hyson.<\/p><\/p>\n","protected":false},"author":47,"featured_media":6781,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[3],"tags":[186,247,234],"class_list":["post-3684","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-improve-cardio","tag-kettlebell-workouts","tag-treadmill-workouts"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3684","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3684"}],"version-history":[{"count":7,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3684\/revisions"}],"predecessor-version":[{"id":10125,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3684\/revisions\/10125"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6781"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3684"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3684"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3684"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}