HIIT Exercises For Cardio Fitness

HIIT Exercises For Cardio Fitness
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What are the best HIIT (High Intensity Interval Training) routines for cardio fitness?
Personal Trainer and fitness coach at home in Dubai - Ruairidh
HIIT routines will get your blood pumping and provide an all over cardio workout. What HIIT exercises do personal trainers in the UAE do regularly?

Article Category: Exercise Techniques

Personal Trainer Q & A Contributor: Ruairidh

Improving your cardio fitness in the UAE can help you stay in great shape. Many cardio routines like HIIT based exercises can also help with weight loss too.

We asked a professional cardio fitness coach in Dubai for their tips on which HIIT exercises are best.


Q1: HIIT exercises are popular in Dubai for many reasons. As well as providing a great cardio workout they can also help with weight loss too.

As a personal trainer in Dubai what is your top HIIT based workout and why do you think it works best for you?


Between tabata and longer intervals, HIIT workouts are a great way to get your cardio in and lose body fat. My personal favorite HIIT interval is 30 seconds of exercise and 30 seconds of rest.

This way I know I can workout for the whole 20 minutes and burn almost the same amount of calories as doing regular cardio for one full hour.

I ensure getting one to two HIIT workouts per week not only for the great benefits I will mention below, but also because they’re time efficient workouts for busy days!
HIIT can be done anytime anywhere, as it requires no equipment.


HIIT Saves Time


It saves a ton of time considering the amount of calories burnt. It can be changed up, so you never get bored. HIIT, just like longer periods of cardio, improves your heart’s health and enhances your breathing. It also provides an after-burn of calories for many hours post-workout, which makes it a great way to lose fat.

These and plenty other benefits of HIIT makes it my favorite cardio workout.


Q4: What are your preferred HIIT workouts for your clients?


When creating a HIIT based workout for clients or myself, I like to ensure that exercises are added to target the full body and keep the intervals between 30 seconds and 1 minute maximum to ensure the most amount of effort possible in short bursts.

HIIT is a great way to help burn more calories and therefore burning fat. A great HIIT circuit I like to do myself and with clients is below:

  • Skipping Rope

  • Burpees

  • Squat Jumps

  • Ice Skater Lunges

  • Sprint

  • Rowing Machine


Do each exercise for between 30 seconds and 1 minute (depending on fitness levels) and rest between circuits for around 90 – 120 seconds. Repeat the circuit 3 times.

Find The Best Male or Female Personal Trainer For Cardio Fitness In Dubai
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