5 Highly Effective Workouts

Posted by Andy Sundblad on

Some of the most effective workouts also happen to be among the hottest fitness trends of the day! If you haven’t already read our posts on bodyweight workouts and kettlebell workouts, do take the time to catch up on those before we introduce you to even more workouts that will help you burn fat and build muscle.

All of the workouts we are about to discuss can be accomplished in a home gym, but one very unique one does require a workout partner. Whichever you choose, you’re sure to see results with the following wildly popular and oh-so awesome workouts!

5 Highly Effective Workouts

High Intensity Interval Training (HIIT)

HIIT is a very popular workout regimen and for very good reason! Not only is it effective in burning fat, but HIIT workouts also improve metabolic function and cardiovascular health. It is a simple workout that can be done at home and is very popular among those who may be short on time as an entire workout can be completed in 10-30 minutes.

Basically, HIIT works by repeating high-intensity exercises like burpees, running on a treadmill or jumping jacks for generally one to two minutes each. Intervals are broken by brief periods of rest before repeating the same high-intensity exercise again. The entire work/rest cycle is repeated over and over again for the duration of the workout.

Perhaps one of the best things about HIIT is the phenomenon that immediately follows. Excess Postexercise Oxygen Consumption-- or simply EPOC-- lasts for a couple of hours after a workout during which time the body works hard to restore itself and, in doing so, continues to burn more calories. So, while you may be done with your HIIT workout, your body continues to fight the good fight against fat and calories.


A specific type of HIIT workout known as Tabata is especially popular at the moment. Tabata offers the same health benefits as HIIT, but can be accomplished with shorter high-intensity intervals. For example, a Tabata workout may include a hard 20 second workout with a 10 second rest before it is repeated multiple times within a 4-minute period. After the initial 4 minutes, another exercise is repeated with the same 20 second work/10 second rest repetition for another 4 minutes. Within 20 minutes, the goal is to complete 4 separate high-intensity workouts with the same work/rest patterns repeated throughout. Of course, times can be adjusted for a 10 minute total workout or to engage in a workout that’s longer than 20 minutes if a person prefers to do so.


3-3-3 Workout

Another effective HIIT-styled workout, known as the 3-3-3 workout, is popular with people who are short on time, but big on fitness. This workout can be executed at home, the office and while traveling. It consists of doing three circuits of three exercises in sets of three and can often be completed in less than 15 minutes total!


Barre Workout

For effective workouts that are a slightly less-intense than a HIIT workout, barre is a winner. Although its origins are in ballet, people with no dance experience at all love the mostly bodyweight dependent exercises inherent in barre. While light handweights are sometimes used and having a chair handy can assist with balance, most barre exercises consist of repetitive poses and movements that do not require any extra equipment at all. Examples of barre exercises may include different types of plié movements, as well as other posture and balancing exercises common to ballet movements.



Those who like to workout within a small group absolutely love AcroYoga. One part acrobatics, one part yoga, AcroYoga is requires at least one person who will act as the “base” (the person on the ground), another who will act as the “flyer” (the person who is elevated by the base) and another who acts as a “spotter” to ensure that both have the right form and are safely performing acrobatic and yoga movements together.

While this workout is growing in popularity, it’s not one that most can learn without some form of training first. Still, it offers a powerful core-strengthening workout and is increasing in popularity among couples who want to engage in an intimate form of yoga that requires both individuals to perform movements in synchronicity.

We Want to Hear From You!

Do you have a question about any of the workouts mentioned here? Have we missed any effective workouts you’d like to see us discuss in the future? We welcome your questions and comments, so please drop us a note and let us know what you think!