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Here's your perfect HIIT treadmill exercise. Warm up with a quick 3-minute jog, then right away boost the speed so you're running as quick as you can for 15 to 20 seconds. After that, walk, or jog at an extremely slow speed for one minute. Then it's back to sprints. Repeat this for 10 rounds and you'll get 15 minutes of good sweat.

The Bodyweight Tabata Circuit Forget running entirely and get comfortable with bodyweight workouts, again using the dreaded Tabata procedure. Here, you'll pick a bodyweight relocation and do it for 20 seconds. Then you'll rest 10 seconds. During your 20 seconds of work, make sure to go hard, then rest. Do a maximum of 8 sets.

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When done correctly, if you're going hard enough, you're erased after that 4 minutes, since the electrically fast work intervals are broken up by a mere 10 seconds of rest. You can do tabata circuits with almost any bodyweight moves you wish to utilize. Attempt integrating moves like burpees, squats, and mountain climbers.

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The Bike Sprint, Have a fixed bike? Then explode your quads and hamstrings with this tricky HIIT exercise. Pedal as difficult and fast as you possibly can for 30 seconds, focusing on turning your legs over at a quick speed. Make  Keep Checking Back Here  have some resistance on the bike, too; don't set it to the lowest resistance.

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Repeat this for 10-20 rounds, depending upon how much time you have. The Battle Ropes Blitz bojanstory, Getty Images Do not make it complicated. Just moving fight ropes at a quick and aggressive speed will increase your heart rate. So grab a set of battle ropes and start doing slams or waves; work for 30 seconds.

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Repeat for 10 rounds. The Hill Sprint Series, There's running and then there are hill sprints. Running on a slope is a dazzling way to train, preventing you from overstriding and likewise decreasing the effect on your joints. You'll be far less prone to a hamstring tweak on a hill sprint than you would be on a flat surface area.