Sweat It Out: High-Intensity Workouts For Maximum Results

High-intensity workouts are done mostly by individuals who have undergone appropriate training to suit their body’s fitness level in an intensive series of exercises. It is proven that high-intensity workouts can increase one’s heart rate to 77-93% of your max heart rate. 

Basically, it’s composed of cardio exercises performed in ten minutes or more. Many people are interested in doing high-intensity workouts because it has many benefits for the body.

For instance, it boosts stamina, increases strength, burns fats, and relieves stress, among many others. 

Learn more about high-intensity workouts through our guide and see if this program would suit you.

Understanding High-Intensity Workouts

Understanding High-Intensity Workouts

There are five general types of high-intensity workouts, and that’s what we’re going to explore in this section. Continue reading to learn more about them.

  • Tabata

Tabata is a four-minute routine with two exercises to be performed in four minutes. You will need to perform the first exercise in 20 seconds, followed by a 10-second break.

Next is to perform the second exercise in another 20 minutes, followed by a 10-second break. Just repeat the cycle until you reach four minutes.

Some Tabata exercises you can choose from are push-ups, burpees, mountain climbers, skate lungees, squat jumps, jumping jacks, and crunches. Boost Your Workout with Top Pre-Workouts for Tabata for the best results!

  • Complexes

This type of high-intensity exercise involves grabbing a kit and holding on to it until the workout is finished. It will test your willpower and grip strength, challenging you to try harder and complete the exercise. 

For instance, you must choose five exercises to perform straight without rest, following the prescribed number of repetitions per exercise. Then, you will take a break for 90 seconds and repeat the process four times. 

  • Ladders

Ladders circuits are composed of two exercises. You will need to perform the first exercise in one rep, followed by the second exercise in one rep. Then, take a break for 45 seconds.

Next, perform two reps of the second exercise, followed immediately with two reps of the second exercise.

Then, take a 45-minute break. You just have to add one rep after resting for 45 seconds until you reach ten repetitions. 

  • Every Minute on the Minute (EMOM)

This is probably one of the most challenging high-intensity training on our list. This emphasizes high intensity with little rest to push your body’s ability to recover quickly.

EMOM consists of one exercise with a specific number of repetitions that you have to perform in a period. The remaining time you have on the timer is reserved for rest.

So, this one’s not for the buzzer-beaters! The catch is performing the exercise quicker so you still have enough time to recover. 

  • As Many Rounds As Possible (AMRAP)

AMRAP is a great way to measure your progress against previous efforts. With this type of high-intensity exercise, you are expected to perform as many rounds as possible in a given time.

Say you set 20 minutes on the timer. Then, you should perform rounds as quickly as possible within that period and compare your results against the previous ones. 

Benefits of High-Intensity Workouts

Benefits of High-Intensity Workouts

Here are the benefits you can reap to help you decide if high-intensity exercises are worth it. 

  • Weight Loss

High-intensity exercises burn calories quickly. Compared to other forms of exercise, high-intensity workouts can burn 25–30% more calories. 

  • Improved Cardiovascular Health

Because you’re working harder, you are also improving your blood pressure and blood sugar. High-intensity exercises are heart-pumping activities that increase the amount of blood the heart pumps to the rest of the body, helping improve the heart’s structure. 

  • Increased Muscle Strength

Because you’re burning more fat, you’re also building lean muscle in exchange. While the result may manifest longer, high-intensity training can ultimately help you achieve a sculpted look. 

  • Reduced Stress

If you’re working in a stressful environment, you might benefit from doing high-intensity exercises. It is proven to help ward off mental issues like anxiety and depression. 

Tips for Maximizing Results

While high-intensity exercises require you to push your limits and exhaust your body’s capabilities, it’s important to note that the results will not manifest immediately. You need to remember some important things to reach your goals in the end. 

  • Stay Consistent and Motivated

The path toward your goal is never easy. You must know where you’re heading and what you must do to arrive at your destination. Stay focused, and do not lose sight of your fitness goals.  

  • Make Dietary Changes

Fitness coaches would always tell their clients never to disregard their diet. You might think that high-intensity exercise is enough, but supplementing it with an appropriate diet is the best way to achieve your goals quickly. 

  • Stay Hydrated

Hydration is vital in the process of muscle growth and repair. So, make sure to drink lots of water as you exercise!


The beginning is always the hardest, but if you have established your goals and are committed to achieving them, high-intensity training should be a piece of cake for you.

Undoubtedly, with the benefits of high-intensity training mentioned in this guide, we know you’re now motivated to kickstart a high-intensity workout program. Talk to your fitness coach and see if it’s doable for you!