I’ve been doing high-intensity interval training (HIIT) for over 8 years. When I decided to start exercising on a regular basis, I did not specifically look into HIIT. I kind of fell into it. The boot camp that I joined formed their classes around it.

I’ve done regular weight training, cardio, and other combinations, but never tire of HIIT training. The combination of cardiovascular bursts, intense anaerobic, and short recovery periods are just the ticket.

I currently workout three times a week for 90 minutes with the occasional 4 times a week just to mix it up. Sometimes I run on the elliptical for 20 minutes before and 20-40 after depending on how many circuits I do on the floor.

Here is the floor routine (HIIT circuit) in a nutshell. The floor has between 11 and 12 stations depending on the day. Each station uses medicine balls, Bosu’s, hand weights, battle ropes, etc. Most movements are compound movements i.e. squat to shoulder press.

The circuit is timed with coaches on the floor at all times. You perform a set exercise for 45 seconds at a station. This is followed by a 7-second transition interval. Now followed by 45 seconds of intense cardio. Finally 30 seconds of rest. This set is repeated 5 times.

After repeating this 5 times there is a 3-minute intense cardio burst followed by a 1-minute rest. Then you repeat the above 5x set. One time around the circuit takes approximately 30 minutes.

I like to go around the circuit 2 times, but do mix it out as outlined earlier. My average heart rate over the 90 minutes is 150bpm and the peak is usually around 180bpm. Average calorie burn is 1300 for my age and body type.

There you have it my workout routine. Nothing fancy, but it works for me. I’ve always maintained that you need to find something that works for you and you can stick with. Of course, diet is the most important part of any workout routine, but we will leave that for another time.