Example #1: Cardio Ratio
You can practice HIIT workouts in ratio sequences if you are on a stationary bike or running outside. Try riding or running as fast as you can for thirty seconds, then slow down to a recovery pace for one minute, and repeat this cycle twenty times. Example #2: Tabata
Tabata workouts are very short intervals. Exercise hard for twenty seconds, rest for ten seconds, and repeat this series eight times. The total workout lasts for less than five minutes. This specific HIIT workout has proven effective if routinely done four days a week. Example #3: AMRAP
AMRAP represents “as many rounds as possible.” Your goal with this exercise routine is to get as many rounds of a set in a certain amount of time. For instance, set your timer to thirty seconds and get as many repetitions of a sequence (such as twenty burpees, twenty, and twenty push-ups) as possible into that time frame. Then rest for one minute and repeat the intervals three times.