HIIT Workout: Five Exercises to Try

According to UC Davis Health, a high intensity interval training (HIIT) workout “consists of short bursts of intense work that typically last between 15 seconds to 4 minutes. These are followed by a quick recovery period and then right back to the tough work.”

HIIT workouts are designed to help individuals burn more calories in a shorter amount of time, with some research showing that you keep burning calories even after your workout. HIIT may also help individuals lower their blood pressure and heart rate.

If you’re looking for a full-body workout, try adding the following HIIT exercises to your workout routine.

Because everybody is different, talk to your doctor if you have any concerns before starting a new exercise program. Always start slow and work your way up to more challenging exercises.

women celebrating a workout

Five HIIT Workouts

Kettlebell Swings

For those looking to start high intensity interval training, kettlebell swings are a great intermediate move to incorporate into your workout. Check out how Healthline recommends performing kettlebell swings:

Stand with your feet shoulder-width apart, with the kettlebell about a foot in front of you. Bend your hips and knees slightly as you reach down to grab the kettlebell with both hands. Drive through with your hips, and stand up quickly while swinging the kettlebell up towards chest height. Lower the kettlebell by hinging at your hips and swinging it through your legs.

Healthline recommends performing this exercise at a high-intensity for 30 seconds and then resting for one minute. 

Burpee Interval Workout

In a HIIT workout circuit, multiple moves may be performed. Try out this burpee interval workout from Men’s Journal:

  1. Pull-ups: Stand below a pull-up bar and grip it with your palms facing away from your body. Your hands should be slightly wider than shoulder-width apart. Using your arm and back muscles, slowly bend your elbows and pull your body up until your chin is over the bar. Slowly lower yourself back down to the starting position. This is one pull-up. For this circuit, complete as many pull-ups as you can in 30 seconds.

 

  • Jumping Jacks: Stand with your feet together, arms down, and toes pointed forward. This is the starting position. Next, slightly bend your knees and jump while moving your feet out to the side, with your arms swinging up and over your head. These moves should be done simultaneously. Reverse the pattern and return to the starting position. For this circuit, complete 60 jumping jacks.

 

  • Burpees: Start in a standing position with your feet shoulder-width apart. Bend your knees and drop into a squat, placing your hands flat on the floor. Kick your feet out until your body is in a plank position. Bend your elbows, and lower your body to the floor. Reverse the pattern by raising yourself back up to a plank position, jumping back into the squat, and finishing by jumping in the air with your arms fully extended upwards. For this circuit, complete 20 burpees.

 

Men’s Journal recommends completing this circuit four times, with a one-minute rest after the burpees on each round.

 

women doing HIIT workouts

Jump Squat

Jump squats are another good move to include in your HIIT workout. Here’s how Women’s Health recommends performing a jump squat:

Stand with your feet parallel and shoulder-width apart with your hands flat at your sides. Engage your core and push your hips back as if you were sitting down in a chair. At the same time, raise your arms and clasp your hands at chest height. This is the starting position. Then, press through your feet, straighten your legs, and jump off the floor, while extending your arms down and behind your body. Land back in the squat position, making one rep.

Women’s Health recommends performing this exercise for 45 seconds and then resting for 15 seconds before moving on to another exercise.

12-Minute Beginner Bike Workout

Bike workouts are a great way for individuals to get adjusted to HIIT workouts. Try out this beginner bike workout from Gold’s Gym:

On a stationary bike:

  • Sprint for 20 seconds at an intense effort level.
  • Recover for 10 seconds at a low effort.
  • Repeat eight times. Then, recover for two minutes at your lowest effort.
  • Repeat the entire circuit again.

 

This beginner workout will help you build muscular endurance. Then, you can move on to intermediate HIIT workouts.

Basic Jump Rope Workout

Jump ropes aren’t just for recess anymore—they’re also a great exercise to add to your fitness routine. Try out this basic jump rope workout from Men’s Health.

  • Standard jump for 20 seconds
  • Rest for 10 seconds
  • Jump on just your right foot for 20 seconds
  • Rest for 10 seconds
  • Jump on just your left foot for 20 seconds
  • Rest for 10 seconds
  • High knee jumps for 20 seconds
  • Rest for 10 seconds
  • Standard jump for 20 seconds
  • Rest for 10 seconds

 

After completing the first round, rest for one minute. Then, repeat the circuit for three to five rounds.

woman doing an HIIT workout

HIIT Exercise Equipment and Resources

If you’re looking to try out HIIT workouts, check out the exercise equipment and resources below. From books by experts on the subject to dice that keep your workouts unpredictably fun, it’s never been easier to upgrade your normal fitness routine.

  • Wonder Core Ab Machine: This one machine helps you perform six different workouts: including sit-ups, push-ups, scissor kicks, and more. With an adjustable resistance level, you can add 24 to 48 pounds of resistance on each side.You can target your core, upper/lower body, and cardio all with one machine.
  • High Intensity Interval Training for Women”: This book, by Sean Bartram (official trainer to the Indianapolis Colts Cheerleaders), details 60 different exercises and over 45 different routines for women looking to get into HIIT workouts. Bartram also gives insight into pre- and post-workout stretching, goal setting, and nutrition.
  • Quick Start HIIT for Seniors”: This book, by Janette Powell, offers insight into interval training for seniors, designed to maximize an exercise routine weight loss, overall health, and help through the aging process. With active exercises, warmups, and cooldowns, this book encourages efficient exercise for seniors.
  • Science of HIIT”: For those looking to understand more of the anatomy and physiology behind HIIT, check out this book by Ingrid S. Clay. With CGI artwork, 90 HIIT workouts, training programs, and easy-to-follow infographics, this guide will help you understand HIIT and help you improve your performance.
  • Exercise Dice: Looking to make your workout a little more varied and fun? Try these three 12-sided exercise dice, perfect for creating an unexpected, full-body HIIT workout. With exercises that promote strength training and intense cardio, these dice will help you enhance your overall fitness level.
  • Adjustable Jump Rope: This adjustable jump rope can be used corded or cordless, making workouts indoors or in small spaces a breeze. If opting to go cordless, the rope comes with attachments to simulate a weighted rope for your fitness routine.

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