Try These 8 HIIT Workouts for Men: Plan and Weight Loss Exercises

High-Intensity Interval Training (HIIT) has become a popular choice for men aiming to improve fitness, burn fat, and build muscle. By combining short bursts of intense exercises with brief recovery periods, HIIT workouts are both efficient and time-effective. They’re perfect for men focused on weight loss, enhanced cardiovascular health, increased metabolism, and improved athletic performance.

 

Research from the World Health Organization (WHO) indicates that 23% of men aged 18 and above should engage in more physical activity. This means incorporating moderate-intensity exercise for 150 minutes or vigorous-intensity for 75 minutes weekly, making HIIT an ideal solution. These workouts help target multiple muscle groups, elevate heart rates, and accelerate weight loss.

 

Below are the best HIIT workouts designed specifically for men, including a sample plan that targets various muscle groups for an effective workout routine.

8 Best HIIT Workouts for Men

1. Dumbbell Squats

 Dumbbell squats are a powerful HIIT exercise targeting multiple muscle groups, including the quadriceps, glutes, hamstrings, and lower back. Adding dumbbells increases resistance and intensity, making the workout more effective. Variations like goblet squats or sumo squats focus on inner thighs.

 

   How to perform

•    Stand holding dumbbells at your side or shoulder height.
•    Lower into a squat by pushing your hips back while keeping your chest up and back straight.
•    Push through your heels to return to the starting position, squeezing your glutes at the top.

2. Alternating Jump Lunge

This plyometric move works the lower body, including glutes, quadriceps, and calves, and also increases heart rate for fat-burning. Weighted or static variations add extra resistance.

 

   How to perform

•    Begin in a lunge position with one leg forward.
•    Lower into a lunge, then explosively jump into the air, switching leg positions mid-air.
•    Land softly and repeat with alternating legs.

3. Crunches

Crunches primarily target the rectus abdominis and obliques, improving core strength and posture. Variations include bicycle and reverse crunches.

 

   How to perform

•    Lie on your back with knees bent and hands behind your head.
•    Engage your core and lift your shoulders off the floor, bringing your chest toward your knees.
•    Slowly lower back down and repeat.

4. Alternate Renegade Row

This compound movement targets the back, arms, shoulders, and core. It builds overall strength and stability.

 

  How to perform

•    Begin in a plank position, holding a dumbbell in each hand.
•    Row one dumbbell toward your hip while keeping your core engaged and hips stable.
•    Alternate arms while maintaining plank form.

5. Push-Ups

Push-ups target the chest, shoulders, triceps, and core. They improve upper body strength and endurance. Variations include wide-grip, diamond, and incline push-ups.

 

  How to perform

•    Start in a plank position.
•    Lower your chest by bending your elbows close to your body.
•    Push back to the starting position.

6. Close-Grip Chest Press

A strength exercise targeting the inner chest and triceps, using a narrow grip on dumbbells or a barbell.

 

  How to perform

•    Lie flat on a bench, holding the weights with hands closer than shoulder-width.
•    Lower the weights toward your chest, then push back to the starting position.

 

7. Plank Up-Downs

This exercise targets the core, shoulders, and triceps, boosting stability and endurance.

 

  How to perform

•    Start in a plank position on your hands.
•    Lower one arm at a time onto your forearms, then push back up onto your hands.
•    Continue alternating arms.

8. High Knees

A dynamic cardio exercise targeting lower body muscles, including glutes and hamstrings, while elevating heart rate.

 

   How to perform

•    Jog in place while lifting your knees toward your chest as high as possible.
•    Keep a quick tempo, engaging your core.

5 HIIT Workouts for Weight Loss

Here are some additional HIIT exercises aimed at accelerating fat loss:

1. Battle Rope Waves

Battle rope waves target the arms, shoulders, and back, engaging core muscles. This intense exercise boosts calorie burn rapidly.

 

   How to perform

•    Stand with feet shoulder-width apart, holding the ropes.
•    Move your arms up and down quickly to create waves in the rope.

2. Treadmill Sprints

These are excellent for lower body strength and cardiovascular endurance, accelerating calorie burn.

 

   How to perform

•    Sprint on a treadmill for 30-60 seconds, followed by 1-2 minutes of recovery.
•    Repeat intervals.

3. Dumbbell Bent-Over Rows

This strength-training exercise targets back muscles, promoting muscle building and fat loss.

 

   How to perform

• Hinge forward with a dumbbell in each hand, pulling the weights toward your sides and squeezing your shoulder blades.

4. Russian Twists

A core exercise targeting obliques, abdominals, and hip flexors.

 

   How to perform

   Sit with knees bent and twist your torso side to side while holding a weight or medicine ball.

5. Medicine Ball Slams

A full-body movement that targets shoulders, arms, and core, while boosting cardiovascular performance.

 

  How to perform

•   Stand with feet shoulder-width apart, lift a medicine ball overhead, and slam it into ground.

Final Thoughts

HIIT workouts provide an efficient way for men to achieve fitness goals, whether for weight loss, muscle building, or overall health. These routines offer flexibility, scalability, and can be adjusted for all fitness levels. By consistently incorporating HIIT into your regimen, you’ll boost metabolism, burn more calories, and improve cardiovascular health.

FAQs

1. What are the major benefits of HIIT?

HIIT helps burn more calories, boosts cardiovascular health, and increases metabolism during and after exercise.

 

2. When should men start HIIT?

Men can start HIIT at any age, provided they are fit enough. It’s best to consult a fitness trainer for personalized advice.

 

3. What should beginners consider when starting HIIT?

Begin with shorter intervals, focus on proper form, and allow for sufficient recovery between sessions to prevent injuries.

 

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