I like to experiment and play around a lot with my routines. So, my workouts many times fall outside of the “traditional” interval routines.

The following are 3 of my favorite and most intense high intensity interval training routines you can do at home:

High Intensity Interval Training Routine #1

For 10 minutes:

• Drive way sprints x 5
• Pushups x 10
• Bodyweight Squats x 20

I have a long drive way. So sprinting from one end of the driveway to the other and back counts as 1 repetition. Do this 5 times.

Then go straigh into 10 pushups and 20 bodyweight squats. The sprinting is your high intensity portion.

For someone who’s in decent shape 10 pushups and 20 squats should be a cake walk. But this is your low intensity portion.

Adjust repetitions based on your fitness level.

High Intensity Interval Training Routine #2:

I also like to alternate between two cardio methods to keep things fresh and simple. In the following workout, shadowboxing is your low intensity activity, and sledgehammer swings are your high intensity activity.

For the sledgehammer swings, really hit the tire with everything you have:

• 5 minute Shadowboxing
• 1 minute Sledgehammer Swings
• 4 minute Shadowboxing
• 1 minute Sledgehammer Swings
• 3 minute Shadowboxing
• 1 minute Sledgehammer Swings
• 2 minute Shadowboxing
• 1 minute Sledgehammer Swings
• 1 minute Shadowboxing
• 1 minute Sledgehammer swings

The decreasing time of the shadowboxing means that your low intensity sessions are decreasing. Do not increase the intensity of shadowboxing at any point.

High Intensity Interval Training Routine #3:

5 rounds of:

• Drive Way Sprints x 5
• 60 Seconds Plank Hold

This is a great way to work your abs and cardio at the same time. While you’re in the plank position, focus on lowering your heart rate.

Breath deeply and focus. If you are unable to hold the plank position for 60 seconds straight, then start off at a lower number.

Combine these interval training workouts with a solid strength training program, and you’ll be losing fat in no time.

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Tags: cardio workouts, high intensity ab workout, high intensity cardio workouts, high intensity interval training routines, interval training workouts