The Best HIIT Workouts for Men

Here's a message I received recently from a guy who discovered High-Intensity Interval Training (HIIT) for the first time:

"I was tired of spending hours at the gym without seeing the results I wanted. Then, one of my buddies introduced me to one of your HIIT workouts. After just a few weeks of shorter, high-intensity workouts, the difference was night and day. My energy was up, my body fat started melting away, and I felt stronger than ever."

HIIT is a game-changer. It’s fast, effective, and perfect for anyone who’s serious about burning fat while building muscle.

In this guide, I’ll walk you through the best HIIT workouts for men at every fitness level, whether you’re just starting out or looking to break through a plateau.

Why Your High-Intensity Interval Training Works

One of the biggest advantages of HIIT is its ability to deliver results fast.

You’re alternating between short bursts of intense activity and brief rest periods, and that’s what makes HIIT so effective. The intensity pushes your heart rate to its max, and the rest allows you to recover just enough to give your all in the next interval.

HIIT also triggers the afterburn effect, or excess post-exercise oxygen consumption (EPOC), meaning your body continues to burn calories long after you’ve finished your workout. This is one reason why HIIT is so efficient at burning fat without losing muscle mass.

Plus, it’s time-efficient. In as little as 20 minutes, you can achieve the same benefits as an hour of moderate-intensity exercise. You don’t need to spend hours in the gym to see results.

If you want to dive deeper into how HIIT works, check out this article from ACE [1] , which explains the science behind the method.

Sample HIIT Workouts for Beginners, Intermediates, and Advanced Lifters from JimStoppani.com

No matter your fitness level, there’s a HIIT workout that can push you to the next level.

Whether you’re a beginner or an advanced athlete, HIIT can be customized to challenge you and get results fast.

Beginner HIIT Workout

For those new to HIIT, start simple with exercises that get your heart rate up without overwhelming you.

Focus on bodyweight movements that require minimal equipment.

Example Routine (30 seconds on, 30 seconds off for 15-20 minutes):

• Jumping Jacks
• Bodyweight Squats
• Push-Ups
• Planks

Check out my beginner HIIT workout guide [2] for more tips and routines.

Intermediate HIIT Workout

Once you’ve built a foundation, it’s time to increase the intensity with more challenging exercises.

Focus on movements that incorporate more resistance and demand more from your cardiovascular system.

Example Routine (40 seconds on, 20 seconds off for 20-25 minutes):

• Burpees
• Kettlebell Swings
• Mountain

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