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HIIT workouts have risen in popularity in recent years because they enable you to get a lot of work done in a short period. This versatile training protocol can be programmed to promote muscle growth, lose fat, or boost your cardiovascular health.
However, most HIIT workouts repel exercisers as they involve multiple pieces of equipment in a single workout and try to do too much too soon. Plus, most HIIT workouts ignore cables, one of the most convenient and effective strength training tools. 
In this article, we have fixed everything wrong with HIIT workouts. We have put together a cable HIIT workout that will help kickstart your fat-burning process, boost your cardiovascular health, and promote overall fitness.

What are HIIT Workouts?
A high-intensity interval training (HIIT) workout involves short bursts of intense activity followed by periods of rest or low-intensity exercise. These workouts focus on maximizing calorie expenditure, improving cardiovascular health, and increasing muscular endurance.
HIIT workouts include different types of exercises, such as cardiovascular, strength training, bodyweight, plyometric, and balance and stability movements. Plus, they can be done with a variety of equipment like dumbbells, barbells, machines, plyo boxes, etc., or no equipment at all. The possibilities of what can be accomplished in a HIIT workout are endless, limited only by your own imagination.
For the scope of this article, we’ll focus on cable HIIT workouts for burning fat and boosting cardiovascular strength. 
The most popular cable exercises are isolation (single-joint) movements. However, to maximize your workout’s fat-burning potential, you must perform compound (multi-joint) exercises. Several exercises in this workout will combine upper-body and lower-body movements to spike your heart rate, helping you burn more calories. 
Most HIIT workouts include plyometric exercises, such as box jumps or jumping jacks; however, since we’ll be using a cable machine for this workout, we’ll stay away from high-impact exercises to lower the risk of injury and make this workout more beginner-friendly and accessible. 
In this article, we cover the best cable HIIT exercises, the most effective cable HIIT workout, its benefits, and tips to make the most of your training regimen. We have a lot to cover, so sit tight. 
Cable HIIT Workout Exercises
Most exercises on this list are uncommon. Chances are, you’ve never heard of them before or seen someone do them. However, these movements will deliver a solid full-body workout and the desired fat-burning and cardiovascular health benefits. So without any further ado, here are the cable exercises that should be a part of your HIIT workouts:
Cable Squat To Biceps Curl
This full-body exercise will shoot up your heart rate. We recommend using a functional trainer instead of a conventional cable machine for this exercise. 
Steps:

Adjust the pulleys of a functional trainer to the lowest position and attach D-handle bars to both ends.
Grab the D-handle bars in both hands using a supinated (palms facing up) grip, take a big step back, and assume a hip-width stance.
Keeping your elbows pinned, perform a biceps curl until your arms are at shoulder level.
Lower into a squat while pushing your hips back and down while extending your arms toward the pulley.
The weight should be engaged at the bottom of the movement.
Return to the standing position while curling the weight.
Repeat for recommended reps.

Pro Tip: Perform single-arm biceps curls to boost your workout’s volume and intensity. 

Cable Reverse Lunge to Shoulder Press
Bigger quad sweeps and round shoulders can help you achieve the coveted ‘x-frame;’ this exercise kills two birds with one stone. 
Steps

Set the cable pulleys of a functional trainer at the lowest position and attach D-handle bars.
Grab the handles with a pronated (palms facing away) grip and bring your hands to your shoulder level while facing away from the cable machine.
Take a big step forward and assume a shoulder-wide stance.
Step back with your left foot and lower yourself until your rear knee touches the floor.
Perform a shoulder press as you return to the standing position.
Repeat on the other side.
Alternate between sides for the recommended reps.

Pro Tip: Press your arms slightly in front of your body while performing the overhead press. Pressing straight overhead can throw you off balance. 

Cable Low-To-High Wood Chopper
Most people overlook transverse plane exercises in their workouts. These movements can help build rotational and anti-rotational strength, improve stability, and help prevent lower back pain. 
Steps

Position the cable pulley at the highest setting and attach a D-handle bar.
Stand with your right side facing the pulley.
Grab the handle with your right hand using a neutral grip and wrap your left hand around it.
Take a step away from the pulley.
Turn your torso toward the pulley while keeping your hips stable.
Keeping your arms extended, turn to your left side while bringing the D-handle to the outside of your left knee.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.

Pro Tip: Add variety to your training regimen by changing the position of the pulley and working your obliques from different angles.

Cable Forward Lunge To Shoulder Front Raise
Since cable HIIT workouts for fat-burning and cardiovascular health involve exercises that combine two exercises, it can help improve your hand-eye coordination. 
Steps

Adjust the cable pulley to the lowest position and attach a D-handle bar.
Grab the bar with a pronated grip in your right hand, face away from the machine, and take a step forward.
As you step forward with your left foot and lower into a lunge, perform a front shoulder raise until your arm is parallel to the floor.
Return to the starting position.
Repeat for desired reps before switching sides.

Pro Tip: Change your grip from pronated to supinated or neutral to train your anterior deltoids from different angles. 

Cable Single-Arm Chest Press
HIIT workouts can be overwhelming. Most high-intensity training sessions include an exercise that is programmed in the middle of the workout and acts as a breather by lowering the training intensity, so you can catch your breath and give the remaining circuit all you’ve got. The cable single-arm chest press is that exercise in this training session. 
Steps

Set the cable pulley at chest height and attach a D-handle bar.
Grab the bar with a pronated grip in your left hand and face away from the pulley.
Assume a staggered stance for balance.
Extend your arm in front of your torso so it is parallel to the floor. Pause and contract your chest.
Return to the starting position.
Repeat for recommended reps before switching sides.

Pro Tip: Rotate your torso toward the cable pulley at the bottom of the movement for optimal ab and oblique engagement. 

Cable Crossover with Lunge
This exercise can take some time to master. You must keep an upright torso throughout the exercise for optimal pectoral engagement.
Steps

Set the cable pulley at waist height and attach D-handle bars.
Grab a D-handle in each hand using a neutral grip.
Take a step forward and assume a hip-width stance. Your hands should be at your chest side at the starting position.
Step forward with your right foot and lower into a lunge while performing a cable crossover.
Return to the starting position.
Repeat with the left foot.
Alternate between sides for recommended reps.

Pro Tip: Your wrists should be stacked at the bottom of the movement for optimal pectoral muscle stimulation. 

Cable High Row with Reverse Lunge
Rowing exercises help build a thicker back, which can improve the overall aesthetics of your physique. Plus, combining rows with lunges will leave you gasping for breath in no time. 
Steps

Adjust a cable pulley at the highest position and attach a D-handle bar.
Grab the bar with a neutral grip in your right hand, take a step back, and assume a hip-width stance.
The weight should be engaged in this position.
Step back with your left foot and lower into a lunge while pulling your right hand to the side of your chest by driving through your elbow.
Return to the starting position and repeat for recommended reps.
Switch sides.

Pro Tip: Feel free to switch between reverse and forward lunges, depending on which variation helps you achieve a better mind-muscle connection. 

Plank Cable Row
Is a high-intensity interval training workout even HIIT if it doesn’t have a core exercise? We don’t think so. The plank row will set your core on fire and help you build a chiseled back. 
Steps

Set up an exercise mat in front of a cable pulley machine.
Adjust the cable pulley to the lowest setting and attach a D-handle bar.
Get into a low plank position on the mat facing the pulley.
Take your right forearm off the floor, extend it overhead, and grab the handle with a neutral grip.
While keeping your shoulders square, pull your hand to your shoulder level while driving through your elbow.
Pause and contract your lat at the bottom of the movement.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.

Pro Tip: You could also face away from the cable pulley and turn the plank row into a plank shoulder press, which is an excellent exercise for folks having trouble maintaining balance during the plank row. 

Cable Crunch To Biceps Curl
This exercise combines the lying cable crunch with the lying cable curl and will help build muscular strength and endurance in the target muscle groups. 
Steps

Set the cable pulley to the lowest setting and attach a straight bar handle.
Lie supine (facing the ceiling) on the floor with your legs toward the cable pulley.
Grab the straight bar with an underhand grip. Your legs should be on either side of the cable.
Your body, from head to toe, should be in a straight line at the starting position. The weight should be engaged at the bottom of the movement.
While keeping your elbows pinned to your sides, curl the bar until it is over your chest.
While driving your hips into the floor, perform a situp.
Extend your arms.
Return your torso to the floor.
Repeat for recommended reps.

Pro Tip: Keep your core and glutes braced throughout the exercise for optimal ab engagement. Switch to an overhand grip for greater forearm recruitment. 

Side Plank Cable Shoulder Front Raise
Obliques are one of the most overlooked muscle groups. However, we are not leaving any loose ends in this workout. This exercise will work your midsection and your front delts simultaneously. 
Steps

Set the cable pulley at the lowest setting and attach a D-handle bar.
Grab the D-handle with a supinated grip in your left hand.
Plank on your right side in front of the pulley with your feet toward the machine.
While keeping your core and glutes braced, raise your arm in front of your body.
Return to the starting position.
Repeat for recommended reps before switching sides.

Pro Tip: Maintain a slight bend in your elbow throughout the exercise. However, make sure you’re not bending your elbows during the range of motion, as it will remove tension from your deltoids and put it on your biceps.

Cable HIIT Workout for Burning Fat and Boosting Cardiovascular Health
To burn fat during a HIIT workout, ensure you keep your training intensity high. Given below is a workout that includes exercises that will spike your heart rate, resulting in improved cardiovascular health. 
Perform two rounds of this workout within 25 minutes. The table details the recommended time for each exercise. You are allowed a 15-second break after completing each exercise and a two-minute break after completing a round. Do not stop for rest while changing sides.

Exercise
Time (in seconds)

Cable Squat To Biceps Curl
30

Cable Reverse Lunge to Shoulder Press
30

Cable Low-To-High Wood Chopper
30 (each side)

Cable Forward Lunge To Shoulder Front Raise
30 (each side)

Cable Single-Arm Chest Press
30 (each side)

Cable Crossover with Lunge
30

Cable High Row with Reverse Lunge
30 (each side)

Plank Cable Row
30 (each side)

Cable Crunch To Biceps Curl
30

Side Plank Cable Shoulder Front Raise
30 (each side)

Benefits of Cable HIIT Workouts
Here are the advantages of adding cable HIIT workouts to your training regimen:
Improves Muscle Mass, Strength, Stability, and Mobility
The biggest USP of cable machines is that they help keep constant tension on your target muscles, which can boost hypertrophy. You must use a challenging weight in each exercise to promote muscle and strength gains. [1]
Furthermore, since the cable HIIT workout for burning fat and boosting cardiovascular health incorporates single-leg, pushing, pulling, bending over, and rotational exercises, it will help improve your stability, balance, and mobility. 
Build Hand-Eye Coordination
Exercises like the wood chopper, reverse lunge to shoulder press, and cable crunch to biceps curl involves multiple muscle groups and movement patterns. Performing these exercises can improve your hand-eye coordination and mind-muscle connection. A better hand-eye coordination can also improve your balance. 
Helps You Lose Fat
HIIT workouts ramp up your calorie-burning process. Furthermore, HIIT workouts can help keep your metabolic rate high for hours after a training session, resulting in higher calorie expenditure, even when you are physically inactive. [2][3]
Boosts Cardiovascular Health
HIIT workouts can improve your aerobic and anaerobic performance and boost your overall cardiovascular health. The cardiovascular benefits of HIIT training carry over to other forms of exercise and your daily activities. [4]
Quick and Beginner-Friendly
Unlike conventional HIIT workouts that require multiple training equipment, you could do this high-intensity workout with just a cable machine, making this workout more convenient. It also shortens the time it typically takes to switch between exercises. 
Furthermore, cable exercises have a small learning curve, which makes it an excellent option for beginners. The selectorized weight mechanism makes changing weights between sets incredibly convenient. 
Tips For Optimal Results From Cable HIIT Workout
Here are a few tips to get the best bang for your buck from the cable HIIT workout:

Spend 5-10 minutes warming up before each workout, as it can help prime your muscles, improve your mobility, and lower your risk of injury. Your warm-up routine should have a balance of static and dynamic exercises.
Your cable HIIT workout should not take more than 25 minutes. Shorten the set times if you cannot complete the recommended reps within the 25-minute time limit.
If you keep your training intensity high, you’ll end your HIIT cable workouts with muscle-ripping pumps. Spend 5-10 minutes stretching and cooling down after a workout to kickstart your recovery process.
Focus on contracting your working muscles throughout the range of motion for optimal muscle stimulation.
Following the correct form for each exercise is as important as keeping your training intensity high. Compromising your form can increase your risk of injury.

Wrapping Up
Incorporating a cable HIIT workout into your training regimen is a great way to achieve your weight loss and cardiovascular health goals. Cable HIIT exercises are incredibly versatile; they can be easily modified to fit an exerciser’s training experience and level. 
Perform the cable HIIT workout in this article once weekly to improve your strength, stability, and mobility and boost your fat loss progress and aerobic and anaerobic health. Remember, keeping your training intensity high is the key to success with HIIT workouts. Best of luck!
References

Martins C, Kazakova I, Ludviksen M, Mehus I, Wisloff U, Kulseng B, Morgan L, King N. High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals. Int J Sport Nutr Exerc Metab. 2016 Jun;26(3):197-204. doi: 10.1123/ijsnem.2015-0078. Epub 2015 Oct 19. PMID: 26479856.
Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.
Wingfield HL, Smith-Ryan AE, Melvin MN, Roelofs EJ, Trexler ET, Hackney AC, Weaver MA, Ryan ED. The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial. Sports Med Open. 2015 Dec;1(1):11. doi: 10.1186/s40798-015-0010-3. Epub 2015 Jun 5. PMID: 27747847.
Ouerghi N, Fradj MKB, Bezrati I, Khammassi M, Feki M, Kaabachi N, Bouassida A. Effects of high-intensity interval training on body composition, aerobic and anaerobic performance, and plasma lipids in overweight/obese and normal-weight young men. Biol Sport. 2017 Dec;34(4):385-392. doi: 10.5114/biolsport.2017.69827. Epub 2017 Sep 20. PMID: 29472742; PMCID: PMC5819474.