You don't always have to hop on the treadmill to fit in a good sweat session. Learn how to challenge your body, burn fat, and get fit with this killer HIIT routine!

culled from:bodybuilding.com

1

Never Use The Same Equipment Twice In A Row

Has the treadmill become your home away from home? If so, it's time to shake it up. "My HIIT cardio is constantly changing," says Ashley. "I tend to get bored using one piece of equipment, so I change it up over time."
By swapping out one piece of equipment for another, you'll keep your cardio sessions fresh and prevent your body from adapting to the same routine on the same equipment.

Romanian Deadlift

Remember that your muscles adapt to certain patterns and intensities, and as they do, your results will begin to slow.

2

Ditch Equipment Altogether

Too many people get in the mindset that cardio only counts if it's taking place on a machine. That's not true. Take the occasional break from stationary machines and challenge your body in other ways. "I use different approaches such as sleds pulls, 45-pound plate pushes across the floor, battle ropes, tire flips, and farmer's walks," explains Ashley.
Doing these dynamic movements will transfer into strength gains and improve your lifting. Cardio that has you acting against some form of resistance can even help you build muscle and strength.

3

Consider Your Training Objectives

As you plan out your HIIT workouts, Ashley suggests keeping your primary goals in mind. If you want to build muscle while staying lean or burning fat, HIIT is a much better choice than lengthy endurance sessions, which can work against your growth goals.
The same goes for on- and off-season training. "I reduce the number of intervals in my routine during the off-season," Ashley explains. But that doesn't mean you should let your training fall to the wayside. Just be sure to find a healthy medium.
"It's still important to keep some cardio in your program, to help maintain endurance and prevent you from becoming too fatigued during your lifting sessions, but too much cardio can mean you sacrifice your strength results," she says.
When Ashley's on-season approaches, and she needs to strip off any excess fat, she ups her intervals once again.