Tabata Intervals:

Tabata intervals are a classic HIIT workout format. Each exercise is performed for 20 seconds at maximum effort, followed by a 10-second rest. The cycle is repeated for a total of four minutes (eight rounds).

Here’s an example routine:

• Exercise 1: Jumping Jacks (20 seconds)
• Rest (10 seconds)
• Exercise 2: High Knees (20 seconds)
• Rest (10 seconds)

Repeat this cycle for a total of four minutes.

30-20-10 Workout:

This workout combines different exercises performed in intervals of 30, 20, and 10 seconds, respectively. It’s a challenging routine that keeps your heart rate elevated throughout.

Here’s an example routine:

• Exercise 1: Sprinting or Running in Place (30 seconds)
• Rest (10 seconds)
• Exercise 2: Bodyweight Squats or Jump Squats (20 seconds)
• Rest (10 seconds)
• Exercise 3: Mountain Climbers (10 seconds)
• Rest (10 seconds)

Repeat this cycle for a total of five minutes (three rounds).

Pyramid Workout:

In this workout, the exercise intervals increase and then decrease in a pyramid fashion. The goal is to push yourself during the longer intervals and maintain intensity throughout. 

Here’s an example routine using burpees:

Exercise 1: Burpees

• 10 seconds of work, 10 seconds of rest
• 20 seconds of work, 20 seconds of rest
• 30 seconds of work, 30 seconds of rest
• 40 seconds of work, 40 seconds of rest
• 50 seconds of work, 50 seconds of rest
• 40 seconds of work, 40 seconds of rest
• 30 seconds of work, 30 seconds of rest
• 20 seconds of work, 20 seconds of rest
• 10 seconds of work, 10 seconds of rest

Cardio Circuit:

This circuit-style HIIT workout combines various cardio exercises to keep your heart rate elevated throughout the session. Here’s an example routine:

• Exercise 1: Jump Squats (30 seconds)
• Exercise 2: High-Intensity Step-Ups (30 seconds)
• Exercise 3: Burpees (30 seconds)
• Exercise 4: Mountain Climbers (30 seconds)

Rest (30 seconds)

Repeat this circuit for a total of three rounds.

Bodyweight Blast:

This routine focuses on bodyweight exercises to engage multiple muscle groups and boost your calorie burn. Here’s an example routine:

• Exercise 1: Jumping Lunges (40 seconds)
• Exercise 2: Push-Ups (40 seconds)
• Exercise 3: Plank Jacks (40 seconds)
• Exercise 4: Bicycle Crunches (40 seconds)

Rest for 20 seconds between exercises. Repeat the circuit for a total of three to four rounds.

Remember to start each workout with a warm-up and end with a cool-down and stretching routine. Also, listen to your body and modify the exercises or intervals as needed. As you progress, you can increase the intensity, duration, or number of rounds. Incorporating these HIIT workouts into your fitness routine will help you burn fat, improve cardiovascular fitness, and build overall strength and endurance.