One of my go to challenging exercise or HIIT routines is what I call TSO-TSO (Thirty Seconds On, Thirty Seconds Off), the idea is, take 5 challenging exercises (preferably those with compound movements), do each of them as hard as you can for 30 seconds and then rest for 30 seconds. What you’ll want to do is complete the first exercise for 30 seconds (as hard and fast as you can) then rest for 30 seconds, then move to the next exercise, do that one for 30 seconds and the rest for 30 seconds, continue until you’ve completed all 5 exercises and have done 4 rounds.
Using weighted exercises
For weighted exercises, you’ll want to use a weight that is challenging to complete 15 reps. For example, I like to incorporate dumbbell thrusters in my routine, I can push out about 15 in the first round using 35lbs dumbbells, by the last round, I’m struggling to push out 10. So when do you increase the weight? When you can push out 15+ reps through the last round, that’s when you’ll want to increase the weight, keep the HIIT routine challenging.
This workout will take you 20 minutes to complete, minus any warmups and cool downs you decide to do.
Note: – this is sometimes known as EMOM (Every Minute On the Minute)
This is an example of one of my routines, in which I complete 4 rounds of the following:
- Kettle swings 50lbs (15+)
- Pushups (25+)
- Jump squats (25+)
- Pull-ups (10+)
- Mountain climbers
Other challenging exercise: box jumps, burpees (10+), dumbbell thrusters (10+), jumping lunges, battle rope waves, tire flip, rowing machine, sprints, jump rope, stationary bike.
Change it up
I tent to be a creature of habit, which that said, I order to keep this HIIT routine challenging, I having a few different exercise sets for this HIIT routine. For example, If you perform this routine twice a week, have two different exercise sets so that the routine is different. By having at least two different exercise sets, I’ll have a greater likelihood of working different muscle groups, and have a less likelihood of getting bored with the routine.
Remember, go as hard as you can for the 30 seconds, rest for 30 seconds, move onto the next exercise, do 4 rounds.