The simplest way to create a HIIT workout is to take 5 exercises of varying levels of difficulty and repeat each for a minute and rest after each cycle. For example:

Do each exercise for 1 minute; repeat 5 times, 1 minute rest at the end of each cycle:

  1. Plyometric Split Lunges
  2. High Knees
  3. Bodyweight Squats
  4. Jump Rope
  5. Battle Ropes

OR

Do each exercise for 1 minute; repeat 5 times, 1 minute rest at the end of each cycle:

  1. Burpees
  2. Jumping Jacks
  3. Squat Kicks
  4. Plant Jacks
  5. Flutter Kicks

OR

If you prefer to do your HIIT workout on the elliptical machine try setting your workout for 30 minutes. Go at a moderate pace for one minute, followed by a sprint pace for 30 seconds. Repeat until you’ve completed the desired time and then cool down for two minutes.