9 Best HIIT Workouts For Men For Body Transformation

High-intensity interval training (HIIT) is a type of workout that involves alternating between periods of high-intensity exercise and periods of low-intensity recovery. It is a popular and effective way to improve cardiovascular fitness and burn calories in a short amount of time. Both men and women can benefit from HIIT, as it can help to increase muscle mass, improve endurance, and reduce body fat.

However, it is essential to note that everyone’s fitness level and abilities are different, so it is important to start with a level of intensity that is appropriate for you and gradually increase the intensity as you become more comfortable and fit. It is also essential to warm up properly before starting a HIIT workout and to cool down afterward to prevent injury.

Some of the Best HIIT Workouts For Men

1. Bicycle Crunches

The bicycle exercise is a bodyweight exercise that targets the abs, obliques, and hip flexors. It is a great exercise for strengthening and toning the core muscles and can be done with or without equipment.

Here’s how to do the bicycle exercise:

1. Lie on your back with your hands behind your head, elbows bent, and feet off the ground.
2. Lift your head, shoulders, and upper back off the ground, engaging your abs.
3. Bring your right knee towards your chest, extending your left leg. At the same time, twist your upper body and bring your left elbow towards your right knee.
4. Return to the starting position and repeat on the other side by bringing your left knee in towards your chest and twisting your upper body to the left.
5. Continue alternating sides, moving in a pedaling motion as if you are riding a bicycle.

2. Plank with Knees to Elbows

Plank with knees to elbows is also a bodyweight exercise that targets the core muscles, including the abs, obliques, and lower back. It is a variation of the traditional plank exercise that adds an additional challenge by incorporating movement. It is suitable for intermediate to advanced fitness levels.

Here’s how to do the plank with knees to elbows:

1. Start in a plank position with your hands shoulder-width apart, shoulders stacked over your wrists, and feet hip-width apart.
2. Keeping your core tight and your body straight, bring your right knee up towards your right elbow.
3. Return your right foot to the starting position and repeat the movement with your left knee and left elbow.
4. Continue alternating sides. 

3. Squat Side to Side

The squat side to side is a lower body exercise that targets the muscles of the hips, thighs, and glutes. It is a dynamic exercise that involves movement and can be done with or without equipment.

Here’s how to do the squat side to side:

1. Stand with your feet shoulder-width apart, toes pointing forward.
2. Lower into a squat position by bending your knees and hips, keeping your chest lifted and your core engaged.
3. From the squat position, step your right foot out to the side and push off with your left foot to return to the starting position.
4. Lower into a squat position and repeat the movement on the other side by stepping your left foot out to the side and pushing off with your right foot.
5. Continue alternating sides, moving in a lateral motion as if you are squatting side to side.

4. High Knee Tap

The high knee tap is a bodyweight exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. It is a plyometric exercise that involves explosive movements and is suitable for intermediate to advanced fitness levels.

Here’s how to do the high knee tap:

1. Stand with your feet shoulder-width apart, toes pointing forward.
2. Lift your right foot off the ground and bring your right knee up towards your chest, tapping your right hand on your right knee.
3. Lower your right foot back to the starting position and repeat the movement with your left foot and left hand.
4. Continue doing this alternatively until done.

5. Switching Lunges

Switching lunges, also known as alternating lunges or forward lunges, is a bodyweight exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. It is a simple but effective exercise that can be done with or without equipment and is suitable for all fitness levels.

Here’s how to do switching lunges:

1. Stand with your feet shoulder-width apart, toes pointing forward.
2. Take a large step forward with your right foot and lower your body down until both legs are bent at a 90-degree angle. Your right knee should be directly above your right ankle, and your left knee should be hovering just above the ground.
3. Push off with your right foot to return to the starting position and repeat the movement on the other side by taking a large step forward with your left foot.

6. Seat In and Out

The seat in and out is a bodyweight exercise that targets the core muscles, including the abs, obliques, and lower back. It is a variation of the traditional seated bicycle exercise that adds an additional challenge by incorporating movement. 

Here’s how to do the seated in and out:

1. Sit on the ground with your legs extended in front of you and your hands behind you, fingers facing towards your body.
2. Lift your feet off the ground, balancing on your hands and buttocks.
3. Bring both your knees in towards your chest, so that your legs are bent and your feet are off the ground.
4. From this position straighten your legs to the starting position.
5. Repeat the movement.

7. Butt Kicks

Butt kicks, also known as heel kicks or running butt kicks, is a bodyweight exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. 

Here’s how to do butt kicks:

1. Stand with your feet shoulder-width apart, toes pointing forward.
2. Lift your right foot off the ground and bring your right heel towards your glutes, trying to touch your heel to your butt.
3. Lower your right foot back to the starting position and repeat the movement with your left foot.
4. Continue alternating sides.

8. Push-up Side to Side

The push-up side to side is a bodyweight exercise that targets the muscles of the upper body, including the chest, triceps, and shoulders. It is a variation of the traditional pushup exercise that adds an additional challenge by incorporating lateral movement.

Here’s how to do the push-ups side to side:

1. Start in a plank position with your hands shoulder-width apart, shoulders stacked over your wrists, and feet hip-width apart.
2. Keeping your core tight and your body straight, keep going down until your chest nearly touches the ground.
3. Push up to the starting position and, keeping your hands in place, shift your body to the right, so that you are in a wide plank position.
4. Shift your body back to the left and repeat the movement.

9. Mountain Climbers

Mountain climbing is a bodyweight exercise that targets the muscles of the upper and lower body, including the chest, triceps, shoulders, quadriceps, hamstrings, and glutes. It is a dynamic exercise that involves running in place and is suitable for all fitness levels.

Here’s how to do mountain climbers:

1. Start in a plank position with your hands shoulder-width apart, shoulders stacked over your wrists, and feet hip-width apart.
2. Lift your right foot off the ground and bring your right knee towards your chest.
3. Return your right foot to the starting position and repeat the movement with your left foot.
4. To increase the intensity, perform it as fast as you can.

HIIT Workout For Men For Body Transformation can do wonders for your body by increasing your cardiovascular activity. This in turn balances blood pressure and helps to lose weight. With a slight lifestyle change, one can build stamina and endurance too. The most important thing is the way HIIT workout works i.e intense workout followed by rest intervals which helps the body repair. In the beginning, you can always aim for equal intervals, and with time as the stamina builds up rest intervals could be kept shorter.

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