5 High-Intensity Interval Training Workouts for Couples

High-Intensity Interval Training (HIIT) is an effective way to burn calories, build strength, and improve endurance in a short amount of time. When you do HIIT workouts with your partner, you get the added bonus of motivation and fun! These quick, high-energy workouts are perfect for couples who want to push each other and achieve their fitness goals together. Here are five great HIIT routines to try with your partner.

1. Bodyweight Tabata

Tabata is a popular HIIT format where you work for 20 seconds and rest for 10 seconds, repeating this for 8 rounds. For this workout, pick four bodyweight exercises, such as:

• Squats
• Push-ups
• Jumping jacks
• Mountain climbers

Have one partner perform the exercise while the other rests, then switch roles. Rotate through all exercises for a full-body burn. Challenge each other to keep up the intensity and make sure to keep each other accountable on form.

2. Partner Circuit Challenge

This workout uses a variety of exercises that focus on strength, agility, and endurance. Set up a circuit with exercises like:

• Burpees
• Plank shoulder taps
• Jump lunges
• Sit-ups with medicine ball pass

Each partner completes one exercise for 40 seconds, while the other rests or performs a complementary movement (like a plank or wall sit). After each round, switch exercises and repeat the circuit three times. You’ll both be sweating and feeling stronger by the end!

3. Sprint Intervals

For a simple but intense workout, head to your nearest track or open space for sprint intervals. One partner sprints 100 meters while the other rests or jogs back to the starting point. Alternate between sprinting and resting for 10 rounds. Not only will this challenge your cardiovascular endurance, but it’s also a fun way to incorporate a bit of friendly competition.

You can switch up the distances to suit your fitness level, and encourage each other to push for faster times each round.

4. Partner Resistance Training

In this workout, you’ll use your bodyweight to add resistance for each other’s exercises. For example:

• Squat with Partner Push: One partner performs a squat while the other stands in front, lightly pushing down on their shoulders to increase resistance.
• Partner Push-Up Holds: One partner performs push-ups while the other holds a plank position, offering extra resistance by lightly pushing down on their partner’s back.

This routine not only strengthens muscles but also builds teamwork and trust. By working together, you can push your limits while offering encouragement and support.

5. Burpee and Jump Squat Ladder

For this intense HIIT workout, start with one burpee followed by one jump squat. Then, both partners increase the reps by one each round—so round two is two burpees and two jump squats, round three is three burpees and three jump squats, and so on. Continue building up for as many rounds as you can.

This workout tests both endurance and mental strength. It’s a great way to motivate each other to keep going when the reps start to pile up!

HIIT workouts are a fantastic way to stay fit and energized while enjoying quality time with your partner. These routines push both your physical and mental limits, and with your partner by your side, you’ll have an extra layer of motivation to keep going. Try these workouts together, and see how much progress you can make as a team!