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HIIT Workouts For Men: Pack A Ton Of Work Into A Short Amount Of Time

Most men are spending countless nights in the gym trying to get shredded. It is not a bad thing. However, overall, it can be demotivating and time-consuming. This is the case if your weightlifting workouts do not shred fat as fast as you would want them to.

You no longer have to break your sweat and back to the gym if your goal is to lose some pounds. HIIT workouts will do the trick for you. They are among the most efficient programs when it comes to shredding fat and sculpting your physique.

They are pretty straightforward, meaning you do not necessarily need a fitness instructor to guide you through them. However, you do need your doctor’s approval before trying out any of these intense programs.

If you want to burn calories without going to the gym, then these HIIT workouts for men are precisely for you. They are easy to follow along and suitable for various age groups. 

What Is HIIT Workout?

HIIT stands for high-intensity interval training. It refers to any exercise program consisting of short bursts of intense exercises preceding rest or low-intensity workouts (8). Your exercising duration tends to vary depending on the exercise.

So, you may have an exercise lasting anywhere between 45 and 60 seconds. After that, you are required to rest or do a low-intensity exercise for the same duration before repeating that similar sequence.

Unlike other cardio, HIIT does not necessarily have to last more than an hour to be considered effective. You can do 15-20 minutes HIIT workouts and still reap the most from them, especially if your goal is burning some calories.

Similarly, unlike weightlifting, these workouts do not require a gym membership to access equipment. You can easily do them at home, which makes these workouts ten times more convenient. 

Read More: HIIT: High-Intensity Interval Training and Its Benefits

Determining The Best HIIT Workouts

There are numerous searches online about the best HIIT workouts for men and women. There is a notion that exercising with such programs can help you attain your goals faster.

However, this is not always the case. We all have different body types and goals. These two factors play a significant role in determining what programs we choose. So, do not just pick any HIIT workout because it bears the name ‘best’ without evaluating how it helps you.

The best HIIT program for you is one that helps you attain your goals and perfectly fits in your routine (11). It is usually best if you start by determining why you want to exercise. Your reasons could range from gaining muscle, losing weight, to building your ideal physique.

After you determine your goals, now establish your workout routine. The best-case scenario is choosing a program that perfectly fits your available time. Other factors that can help you determine your best high-interval training program include:

  • Fitness level. There are three fitness levels: beginner, intermediate, and advanced. The best program will be one that helps you gain the most based on your ability level.
  • Health status. The most efficient workouts will not strain your health. Instead, they will result in health benefits that make exercising worthwhile.

HIIT Workouts For Over 50

When you think of exercise, you probably reserve it for young and energetic individuals. Hardly do most people think seniors can exercise. However, you can exercise, especially with these programs, at any age.

Experts acknowledge that these exercise programs are not only for young and middle-aged individuals but also the seniors (10). According to these experts, such training is rather beneficial for seniors as it protects their cells from aging.

When women and men over 50 do such training, their bodies tend to reverse the various age-dependent deterioration of muscle cells. It helps them grow new muscles, which counteracts the effect of muscle loss due to aging.

It certainly proves that there is no age limit to getting fit. However, you should not just jump into any intense training if you are over 50. Here is what you need to consider to determine your best HIIT workouts:

  • Gender

You might have come across HIIT workouts for men over 50 as well as HIIT workouts for women over 50. It does not mean that some programs only work for men, while others work for women. It merely emphasizes that a specific gender may reap more benefits from various exercises compared to the opposite sex. 

  • Health Status

Whether you are young or old, the first recommendation is to always seek medical advice before starting any exercise program. It is even more vital if you are a senior. Aging makes you vulnerable to numerous health conditions (2). 

Some of these conditions, for example, strokes, may hinder your physical ability to exercise. Additionally, you may tend to have weak bones, making it impossible to do various HIIT workouts. 

Always seek medical advice from your healthcare provider to determine if these pieces of training are necessary, based on your health status. If they are, then your doctor will examine you and give you a go-ahead. If not, they may prioritize another method such as clean eating instead of HIIT workouts.

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Samples Of The Best HIIT Workouts For Men

Picking a HIIT workout plan is not as straightforward as it seems. It can be overwhelming, especially for beginners. 

If you are looking for the best HIIT workouts for middle-aged men, then you are in the right place. Here are incredible HIIT workouts for men at home:

HIIT Workout 1

The first HIIT workout was initiated by Joe Wick from The Guardian website. The 20-minute circuit is a fantastic fat-shredding HIIT workout for both women and men (7). It entails the following exercises:


You always need to warm-up before doing any exercises. It prepares your muscles, lungs, and heart for the upcoming strenuous activity. For this regime, you are required to warm up using these exercises:

Jog on the spot for 20 seconds. It will automatically increase your blood flow and body temperature.

After jogging, proceed to do low squats. Ensure you go as low as possible, preferably as low as you would sit. Do at least ten of these squats.

  • Stretch

The third warm-up exercise falls into the stretching category. Bend at your hips with your feet shoulder-width apart. Touch your left foot using your right arm and, in the process, twist your waistline. Do the same for your right foot but using your left arm.

  • Arm Circles

The last warm-up of this circuit is the arm circles. Stand up with your feet shoulder-width apart. Stretch your arms forward and then start swinging both your arms and shoulders to form big circles. 

The Circuit

The circuit of this first HIIT workout will encompass four distinct exercises. You ought to do each exercise for 30 seconds, then rest for 30 seconds before proceeding to the next. 

The key to gaining the most from this circuit is paying attention to your intensity. A high intense HIIT workout will help you burn more calories in a limited duration. The exercises in this circuit are:

  • High Knee Running

High knee running is one of the best fat shredding exercises. To do it, follow these steps:

  • Stand with your feet hip-width apart. Keep your back straight and begin to run in place.
  • Lift your knees as high as possible. Ensure you also pump your arms in the process.
  • Do this exercise for 30 seconds.

The key to increasing the intensity of this exercise runs in the lifting of your knees. So, try to lift them as high as possible or bring them as close as possible to your chest.

  • Burpees

Burpees are great workouts to include in any HIIT workout as they work multiple body parts. You will feel a burn in your quads, arms, core, butt, chest, and hamstrings after doing burpees (6). To do them, follow these simple steps:

  • Start by assuming a standing stance.
  • Place your hands on the floor and kick your feet back as if you are taking a press-up position. Ensure your back is straight to avoid any back injuries or aches.
  • Jump your legs to bring them forward and close to your hands. Then jump again up in the air back to your standing position.
  • That will account for one burpee. Repeat the process until you hit the 30-second window.

You will gain the most from burpees by doing them correctly. So, during these 30 seconds, focus on doing them correctly instead of doing so much of them.

Read More: How Many Calories Do Burpees Burn? The Most Efficient Workout Move Explained

  • Power Squats

Power squats stand out from the basic squat variation due to their increased intensity. They incorporate a jump, which makes the exercise more challenging. Here is the process of doing proper power squats:

  • Place your feet wider than your hip width. Keep your back straight, then slowly begin to squat. Your legs will automatically bend, with your elbows touching your knees. Lift your arms above your head.
  • While at this bent position, jump your feet apart. You will return to the initial squatting position before making your second jump.

The key to unlocking the effectiveness of power squats lies in your speed. The faster you do them, the more calories you are likely to burn.

  • Mountain Climbers

A mountain climber is an exercise where you assume the high-plank position but then run in place (5). Here is how you do the mountain climber exercise:

  • Press your arms on the ground with your feet also resting on the ground in a high plank position. Again, your back must be straight to prevent any back injuries.
  • Begin to run in place, bringing your feet close to your chest.
  • Do this for 30 seconds.

Doing these four exercises each for 30 seconds will mark the first circuit. Take a short break and drink your water. After the break, repeat the circuit. Do this regime four times and end it with a warm down and proper stretch. 

HIIT Workout 2

The second HIIT workout is from the WebMD website and was created by Miele-Pascoe (3). It is a boxing HIIT workout for men. For this regime, you will need a punching bag and skipping rope. The circuit for this exercise program is as shown below:

  • Begin by jumping rope for 1 minute. Take it slow for the first 30 seconds but increase your speed for the remaining 30 seconds.
  • Do 40 quick crunches. Remember that increased speed tends to increase the intensity of such exercises.
  • Do 20 push-ups. Ensure you are in the correct push-up form to increase their effectiveness.
  • Do 15 jump squats. Again, fight through the burn and increase your speed.
  • Rest for 30 seconds and then skip rope for another minute. Maintain a steady speed for the first 30 seconds but increase it in the last 30 seconds.
  • Hit the punching bag for 1 minute. Ensure you wear the correct gear and perform the hits correctly to avoid any injuries.
  • Do 15 push-ups.
  • Immediately do 25 jumping jacks.
  • End the circuit with 25 crunches.

HIIT Workout 3

The third high-intensity interval training sample is known as the straightforward HIIT (1). Its name is acquired from how it moves your body forward, back, up, and down. The circuit comprises of these exercises:

  • Jumping High Knees

Jumping high knees is incredible for this HIIT workout as they instantly bring your heart rate up. All you need to do is lift one leg close to your chest while pressing your arms up in the air. Alternate legs and pick up your speed to make you start jumping. If you cannot jump, simply march in place. Do this for 1 minute.

  • Squats

Squats are great HIIT workouts as they work your full body. To do them, follow these steps:

  • Stand with your feet shoulder-width apart and back straight. Your toes should be pointing forward.
  • Bend your knees and begin to lower as if you are sitting on an invisible chair. You might feel a burn on your glutes.
  • Hold that position for some seconds before using your heels to stand up to the initial position.

Repeat this process ten times. If you are in the advanced fitness level, you can do the jump squat variation instead of this basic one. 

There are several types of push-ups that you can do. They range from the standard push-up (SP), backward push-up (BP), wide push-up, forward push-up (FP), to the narrow push-up (NP) (9). Again, the variation you choose will be influenced by your fitness level.

Beginners can start with the standard push-up. They can achieve it by doing the following:

  • Assume a high plank position with your hands directly under your shoulders. Your back must be straight.
  • Slowly bend your elbows to lower your body down and into a push-up.
  • Press back up and repeat this ten times.

If you are having trouble doing your push-ups in this stance, lower your knees on the floor. Cross your feet and do them on your knees.

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  • Ab Lower And Lift

Here are the steps that will enable you to do the ab lower and lift:

  • Begin by lying on the ground, with your navel pulled in towards your spine. Lift your legs straight and place your arms on your sides.
  • Lower your legs but do not let them touch the ground. They should be at least a few inches above the ground.
  • Slowly begin to back them up to the initial position using arms for support.

Repeat this exercise ten times. If you need a break, rest for at least 30 seconds before moving on to the next.

The last exercise in this circuit is the plank. Start on your hands and stretch your legs into a high plank position. Ensure you pull your abs up and in to engage them. Hold this position for 20 seconds. You will feel a burn in your ab area but fight through it.

Repeat this circuit three times to exercise for a total of fifteen minutes. Take breaks between each set and sip on some water.

HIIT Workout 4

The last sample in this piece is a treadmill HIIT workout. It is one of the perfect HIIT workouts for obese men, consisting of a warm-up, an exercise program, and a cool down (4).


  • Jog on the treadmill for 5 minutes at a speed of either 5 or 6 mph.

Exercise Program

The program is divided into intervals. The intervals require you do the following:

  • Run in place for the first interval for 3 minutes at a speed of 6 mph.
  • Sprint in the second interval for a minute at 7 mph.
  • Run again for 3 minutes at 6 mph.
  • Sprint once more at the same speed for one minute.
  • Run or jog for three minutes for the fifth interval for 3 minutes at 6 mph.
  • Sprint for a minute at 7.5 mph.
  • Run 3 minutes at 6 mph.
  • Sprint again for the same duration at the same speed.
  • Run for 3 minutes in this ninth interval at 6 mph.
  • Sprint for 60 seconds at 7.5 mph.
  • Run for 3 minutes at 6 mph.
  • Sprint once more for the same time and at the same speed.
  • Run for 3 minutes at 6 mph.
  • End with a one-minute sprint at 8 mph.


  • Walk on the treadmill for five minutes at a speed of either 5 or 6 mph.

Ensure you hydrate throughout the workout and also take breaks if necessary.


The Bottom Line

You no longer have to hit the gym just to get shredded. There are various HIIT workouts for men and women that you can do at home and work on your physique

They are pretty accommodating, given that they also accommodate seniors. Therefore, there is no age limit when it comes to HIIT workouts. Nonetheless, you will be required to get your doctor’s okay before participating in any of these programs.


The information contained in this article does not represent or stand for any medical advice. Ensure you consult with your physician before trying out any of these recommended HIIT workouts for men.


  1. A 15-minute full body HIIT workout-no equipment required (2017, nbcnews.com)
  2. Can high-intensity interval training delay the ageing process? (2017, theguardian.com)
  3. High-Intensity Workouts: Burn Calories Better, Longer (2016, webmd.com)
  4. Interval Training (2020, medicinenet.com)
  5. Is it worth doing mountain climbers? Exercise review (2016, theguardian.com)
  6. Is it worth it? Burpees – exercise review (2016, theguardian.com)
  7. The Body Coach: Joe Wicks’s 20-minute HIIT workout plan (2016, theguardian.com)
  8. What are the benefits of high intensity interval training (HIIT)? (2020, medicalnewstoday.com)
  9. What happens if you do pushups every day? (2019, medicalnewstoday.com)
  10. Why interval training may be the best workout at any age (2017, mayoclinic.org)
  11. Workout from home: 8 top programs (2020, medicalnewstoday.com)
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