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5 Short Burst Time Efficient HIIT Workouts

5 Short Burst Time Efficient HIIT Workouts

The original publishing date of this article was back on May 31, 2018.

I wanted to pull this one from the archives to post here for you today to drive you to focus on efficiency. Life in much of today’s society is plagued with inefficiency and inefficiency is a pet peeve of mine. When it comes to your life you should be as efficient as possible and this is certainly the case when looking at your workouts!

Take the time to read through today’s article and apply these workouts to your training. Make sure you share this with family and friends. They need efficiency in their lives too. Get after it!

Because of this these time efficient HIIT workouts can vary. So you can scale the level of intensity and volume as you can with anything else in order to suit your current level of fitness and ability. Remember that I always expect you to push, but not at the expense of quality movement and control.

Time Efficient HIIT Workouts For Optimal Function

For today’s article I’m including 5 powerfully effective time efficient HIIT workouts for you to throw into your training. These workouts are great for supplementing an effective strength program.

With these HIIT workouts I recommend you to train three days a week with a day rest between. Additionally if you are using this to supplement another strength program I recommend you train these HIIT workouts twice per week as a supplement to your existing strength workouts.

Make sure you allow for adequate warmup and recovery as you move through each training day. This allows for proper stress for preparation and advancement, as well as recovery. This, too, keeps you injury-free and moving forward without setbacks.

Brandon Richey Fitness athlete Jeremy on the ground in a sprint position for HIIT workouts

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1) A Flurry Of Mountain Climbers:

Workout: Perform 6 round of the following.

Mountain climbers 50 seconds rest 10 seconds





Black and white image of Brandon performing a sprint facing the camera.

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2) High Knee Runs In Place: 

Workout: Perform 20 rounds of the following

High knee runs in place 25 (count off second raised knee) rest 10 sec.







Brandon performing a push-up outdoors on the grass at the park.

Get your time efficient HIIT workouts started in the right direction. Get started on my 30 Introductory HIIT Workouts by clicking the image above.


3) Push up cardio

Workout: Perform 10 rounds of the following

Push-ups: 10

High knee runs in place: 20

Rest 30 seconds



4) Sprint Shocker

Workout: Perform 10 rounds of the following

High knee runs in place: 25

Sprint 30 yards

Rest 10 seconds

5) Circuit Of Fury

Workout: Perform 10 rounds of the following

Push ups: 10

Jumping jacks: 20

Mountain climbers: 10

Jumping jacks: 20

Rest 1 minute

Time Efficient HIIT Workouts: The Takeaway

HIIT workouts are a great way to get in a time efficient workout for a maximum calorie burn. As a result prior to performing any movement you should prime your joints and muscles with a sound warm up prior to starting your training. The key to maximizing the result of HIIT workouts is to make sure to perform the movements with the greatest effort and the highest quality to yield the greatest benefits!

Are you currently incorporating HIIT workouts into your training? 

Are your conditioning workouts yielding optimal results? 

What HIIT workouts are you currently doing? 

Post up and share here in the comments below.

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Brandon Richey Fitness ghost man logo for HIIT Workouts

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Man holding an atlas stone on his shoulder displaying functional fitnessRelated Articles:

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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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