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5 Short Burst Time Efficient HIIT Workouts

5 Short Burst Time Efficient HIIT Workouts

  1. Are you looking for an effective conditioning workout to elevate your fitness that requires minimal equipment?
  2. Do you have an interest in learning about an effective workout to help elevate your fitness and burn a maximum number of calories? 
  3. Are you interested in a conditioning workout that you can use to supplement your current strength program? 
  4. Are you looking to get a leaner more athletic physique? 

If you aren’t familiar with the term HIIT it essentially stands for High Intensity Interval Training and is pronounced “hit.” This form of interval based training essentially means that your goal should be to perform a short burst interval of an exercise as fast as you can and with as much effort as possible.

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

Give your time efficient HIIT workouts and upgrade. Kick your training into overdrive by jumping on my 30 Introductory HIIT Workouts. Just click the image above to get started!

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.

Kick your time efficient HIIT workouts into overdrive by jumping on my 30 Introductory HIIT workouts. Just click the image here above to start!

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.

To put this all together make sure you take advantage of my new killer training programs here below! The first is my new 30 Introductory HIIT Workouts training program. The second is a 210 Day training bundle!

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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:

5 Simple Ways To Measure Your Functional Fitness

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4 Guaranteed Ways To Get A Functionally Strong Body

5 Unique Strength Drills To Enhance MMA Performance And Serious Fitness

3 Steps To Build Your Turkish Get Up For MMA

3 Push Up Variations To Give You Knock Out Punching Power For MMA And Combat

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So if you’re looking to enhance your fitness for MMA and martial arts then make sure to check out my

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Thai Fighter Jeff Perry delivering a knee strike
















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.

This Post Has 2 Comments
  1. Brandon, I am loving your 120 day program so far (I am on day 16) and I think you just found a way to make it even BETTER. I look forward to including your 30 day HIIT into the 120 Day program. KUDOS to your programming!!!

    1. Brian that is awesome to hear! Yes, these HIIT workouts are compact and very effective! They will combine well with the 120 Day Functional Fitness Program…and even the 90 Day MMA Strength and Conditioning Programs. I’m pumped to hear that you are crushing it with the 120 Day! Let me know if there is anything else I can do to help! Stay strong my friend.

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