Hi buddy would you plz tell me about HIIT Training Workout , as my cousin is very helth conscious buddy and he asking me about it ??

As you asking here I am telling High Intensity Interval Training (HIIT)is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes.

Interval Training Workout #1: Stationary Bike Tabata Workout
Workout Instructions:

Using a stationary bike, warm up for 5-10 minutes. Make sure to have adequate resistance on your bike before you start sprinting so your legs don’t spin out of control.
After your warm-up, sprint hard for 20s and bike very slowly for 10s.
Repeat for a total of 8 rounds (4 minutes total). Finish with a 5-10min cool down at an easy tempo.

Interval Training Workout #2: 25-Minute Sprint Fartlek Workout
Workout Instructions:

Jog for 8 minutes
Fast run for 4 minutes
Sprint for 20 seconds
Walk for 1 minute
Sprint for 30 seconds
Walk for 1 minute
Sprint for 10 second
Walk for 1 minute
Jog for 5 minutes.
Complete a fast run for 1 minute to the finish, and then cool down by walking for 5-10 minutes at the end.


Interval Training Workout #3: 100m Walk-Back Sprint
Workout Instructions:

On a track, warm-up with dynamic stretches and accelerations. Then sprint 100m as fast as you can and walk back to the start.
Repeat 4-10x.


Interval Training Workout #4: Lunge/Sprint Combination Intervals
Workout Instructions:

Complete 15 dumbbell walking lunges on each leg (30 lunges total) followed immediately by a 30s hill sprint on a treadmill.
Recover for 30-90s and repeat.
Complete 3-5x.


Interval Training Workout #5: Countdown Jump Rope Workout
Workout Instructions:

For 2 minutes, complete as many jump rope revolutions as you can
Rest 2 minutes
For 1.5 minutes, complete as many jump rope revolutions as you can
Rest For 1.5 minutes
For 1 minute, complete as many jump rope revolutions as you can
Rest for 1 minute
For 30 seconds, complete as many jump rope revolutions as you can
Rest for 3 minutes, then repeat 1-2x


Interval Training Workout #6: You-Go-I-Go Swimming Workout
Workout Instructions:

Warm up by swimming 8-10 laps
Swim 2 laps as fast as you can at top speed
The second you are done, your friend then completes 2 laps as fast as he / she can
Alternate for a total of 10 rounds (20 laps)


Interval Training Workout #7: Plyometrics “Ouch My Legs” Workout
Workout instructions:

Complete 15 reps of jump squats
Rest 30 seconds
Complete 24 Reps of Jump Lunges
Rest 30 seconds
Repeat for 5 rounds