Best HIIT Workouts You Can Do at the Gym

Introduction

High-Intensity Interval Training, commonly known as HIIT, has become one of the most popular ways to work out. It’s quick, effective, and perfect for anyone who wants to burn fat, improve fitness, and build strength without spending hours in the gym. At Penguin Fitness, we know time is valuable, and HIIT offers the best return for your effort.

In this article, we’ll explain what HIIT is, why it’s effective, and share the best HIIT workouts you can do at the gym. Whether you’re a beginner or a seasoned gym-goer, these workouts will help you get the most out of your training.

What Is HIIT?

HIIT is a training style that combines short bursts of intense exercise with periods of rest or low-intensity movement. A typical HIIT workout lasts between 15–30 minutes, making it time-efficient but highly effective.

Example: 30 seconds of sprinting on a treadmill, followed by 60 seconds of walking, repeated for 15–20 minutes.

The main benefit of HIIT is the afterburn effect, also known as EPOC (Excess Post-Exercise Oxygen Consumption). This means your body keeps burning calories even after you finish your workout.

Benefits of HIIT at the Gym

• Fat Burning – HIIT helps burn more calories in less time compared to steady-state cardio.
• Time Efficiency – Perfect if you’re busy and want results quickly.
• Improved Heart Health – HIIT strengthens your cardiovascular system.
• Builds Strength and Endurance – Many HIIT workouts use weights, bodyweight, and cardio machines.
• Variety – You’ll never get bored because workouts can be switched up easily.

Best HIIT Workouts You Can Do at the Gym

Here are some gym-based HIIT workouts you can try. Adjust the intensity to match your fitness level.

1. Treadmill Sprints

How to do it:

• Warm up with a light jog for 3–5 minutes.

• Sprint at high speed for 30 seconds.

• Walk or jog slowly for 1 minute.

• Repeat for 8–10 rounds.

Why it works:
This workout torches calories, improves endurance, and strengthens your lower body.

2. Rowing Machine Intervals

How to do it:

• Row at maximum effort for 250 metres.

• Rest or row lightly for 1 minute.

• Repeat for 10 rounds.

Why it works:
Rowing engages your legs, core, and arms, making it a full-body HIIT workout.

3. Bike Sprints (Air Bike or Stationary Bike)

How to do it:

• Pedal as fast as you can for 20 seconds.

• Pedal slowly for 40 seconds.

• Repeat for 10–12 rounds.

Why it works:
The bike is low impact but still delivers an intense cardio challenge, perfect for joint-friendly HIIT.

4. Kettlebell Circuit

How to do it:
Perform each exercise for 40 seconds on, 20 seconds rest, moving to the next without long breaks. Complete 3–4 rounds.

• Kettlebell swings

• Goblet squats

• Kettlebell deadlifts

• Push presses

Why it works:
This workout combines strength training with cardio, helping to build muscle while burning fat.

5. Bodyweight HIIT Circuit

No equipment? No problem. Try this full-body circuit:

• 30 seconds burpees

• 30 seconds push-ups

• 30 seconds squat jumps

• 30 seconds mountain climbers

• Rest 1 minute

• Repeat for 4–5 rounds

Why it works:
It’s equipment-free, versatile, and perfect for anyone who wants a challenging session.

6. Battle Rope HIIT

How to do it:

• Slam the ropes as fast as possible for 20 seconds.

• Rest for 40 seconds.

• Repeat for 8–10 rounds.

Why it works:
Battle ropes engage your arms, shoulders, and core, making it a powerful upper-body HIIT workout.

7. Weighted HIIT with Dumbbells

Try this circuit using dumbbells:

• Dumbbell thrusters – 40 seconds

• Dumbbell rows – 40 seconds

• Dumbbell lunges – 40 seconds

• Rest 1 minute

• Repeat for 3–4 rounds

Why it works:
This combines strength and cardio, making it perfect for fat loss and muscle toning.

How to Structure Your HIIT Workouts

• Warm-Up: Always spend 5–10 minutes warming up.

• Work:Rest Ratio: Common ratios are 30:30, 40:20, or 20:40 depending on your fitness level.

• Duration: A full HIIT session should last between 15–30 minutes.

• Cool Down: Stretch and cool down to aid recovery.

Tips for Success with HIIT at the Gym

• Start slowly if you’re new to HIIT.

• Don’t do HIIT every day—2–4 sessions per week is ideal.

• Combine HIIT with strength training for best results.

• Focus on proper form to avoid injury.

• Fuel your body with balanced nutrition to maximise fat loss.

Who Should Avoid HIIT?

HIIT is intense, so it may not be suitable for:

• People with certain heart conditions.

• Beginners with no exercise experience.

• Those recovering from injuries.

Always consult a trainer or health professional if you’re unsure.

Conclusion

HIIT is one of the most effective ways to get fit, burn fat, and save time at the gym. From treadmill sprints and rowing intervals to kettlebell and bodyweight circuits, there’s a HIIT workout for everyone.

At Penguin Fitness, we encourage you to try different HIIT workouts until you find the ones that keep you motivated and excited. Whether you’re looking to lose weight, build endurance, or improve overall fitness, HIIT is a powerful tool to achieve your goals.

Remember, the best workout is the one you enjoy and can stick to—so give these gym-based HIIT workouts a try and see the difference they make in your fitness journey