HIIT workout exercises involve short bursts of intense activity followed by periods of rest or low-intensity movement. This combination helps your body burn more calories in a shorter amount of time while also improving strength and endurance.
A typical HIIT session might include 20–45 seconds of hard effort followed by 10–30 seconds of rest, repeated for several rounds.
Benefits of HIIT Workout Exercises
HIIT is backed by science and loved by fitness professionals for a reason. Here are some top benefits of doing HIIT workout exercises:
Burns more calories in less time
Boosts metabolism for hours after your workout
Improves heart health and endurance
Builds strength and muscle tone
Requires little to no equipment
Can be modified for all fitness levels
Whether you’re training at home or in the gym, HIIT can be customized to suit your goals and schedule.
Best HIIT Workout Exercises to Try
These high-intensity moves can be mixed and matched to create your own full-body HIIT workout:
1. Jump Squats
Builds lower-body strength and boosts your heart rate. Start in a squat position, explode up, and land softly.
2. Burpees
A full-body move that combines a jump, squat, and push-up. Great for burning calories and increasing stamina.
3. Mountain Climbers
Works your core, shoulders, and legs while keeping your heart rate high. From a plank, drive your knees toward your chest rapidly.
4. High Knees
Run in place, lifting your knees as high as possible. This is great for cardio and lower body activation.
5. Push-Ups
Strengthens your chest, shoulders, and arms. Do them quickly for intensity or slowly for strength.
6. Jumping Lunges
Alternating lunges with a jump between legs. This targets the glutes, quads, and hamstrings.
7. Plank Jacks
In a plank position, jump your feet in and out, similar to a jumping jack. It challenges your core and cardio system.
8. Skaters
Side-to-side jumping movement that targets legs and improves coordination.
Sample 20-Minute HIIT Workout
Here’s a simple full-body HIIT circuit using a mix of the above exercises. Perform each movement for 40 seconds, followed by 20 seconds of rest. Complete 3 rounds.
Jump Squats
Push-Ups
High Knees
Mountain Climbers
Skaters
Burpees
Finish with a few minutes of cool-down and stretching.
Tips for HIIT Success
Warm up before each session to prevent injury
Push yourself during the work intervals, but maintain good form
Rest when needed—don’t sacrifice technique for speed
Stay hydrated and listen to your body
Be consistent—3–4 sessions per week is a great goal
Final Thoughts
HIIT workout exercises are one of the most effective ways to boost fitness, burn fat, and build muscle—all without spending hours in the gym. Whether you’re a beginner or advanced, HIIT can be adapted to your level and done almost anywhere.
Make it a part of your weekly routine, and you’ll quickly see improvements in your strength, stamina, and overall health.
