HIIT - The Basics: Everything You Need to Know

Learn about 10 great HIIT Exercices

A good HIIT exercise should engage multiple muscle groups, elevate your heart rate quickly, and be performed at high intensity. Exercises that combine strength, agility, and endurance—such as burpees or jump squats—are ideal. The best movements are those that challenge the body while being scalable for different fitness levels.

10 Highly Effective HIIT Exercises

1. Jump Squats

Jump squats strengthen your legs, glutes, and core while improving explosive power. Stand with your feet shoulder-width apart, lower into a squat by bending your knees and pushing your hips back, then jump as high as possible. Land softly with bent knees and go directly into the next squat.

2. Burpees

Burpees provide a full-body workout that builds strength and endurance. Start standing, then squat down and place your hands on the floor. Kick your feet back into a push-up position, perform a push-up, then jump your feet forward to return to a squat. Finish with an explosive jump and repeat.

3. Mountain Climbers

Mountain climbers target the core and increase cardiovascular endurance. Start in a high plank position, keeping your hands under your shoulders and your body in a straight line. Quickly drive one knee toward your chest, then switch legs in a running motion while maintaining a steady pace.

4. High Knees

This high-intensity cardio exercise improves coordination and endurance. Run in place while lifting your knees to waist level, engaging your core. Pump your arms for momentum and try to maintain a fast pace.

5. Push-ups

Push-ups are a classic upper-body exercise that works the chest, shoulders, and triceps. Start in a plank position with your hands shoulder-width apart. Lower your chest until it almost touches the ground, then push back up, keeping your body straight throughout the movement.

6. Jump Lunges

Jump lunges build leg strength and agility. Start in a lunge position with one foot forward and the other behind. Push off the ground, jump up, and switch legs in mid-air, landing in a lunge position with the opposite foot forward.

7. Plank to Shoulder Taps

This core stability exercise strengthens your abs and shoulders. Begin in a high plank position with your feet hip-width apart. Lift one hand to tap the opposite shoulder while keeping your body as still as possible. Alternate sides in a controlled motion.

8. Russian Twists

Russian twists engage the obliques and core. Sit on the floor with your knees bent and feet slightly raised. Lean back slightly, clasp your hands or hold a weight, and twist your torso from side to side, touching the floor beside you with each rotation.

9. Skater Jumps

Skater jumps improve balance, coordination, and leg power. Jump laterally from one foot to the other, swinging your arms for momentum. Land softly on the opposite foot and immediately jump back to the other side.

10. Sprawls

Sprawls are a burpee variation that boosts agility and core engagement. Start in a standing position, drop into a push-up position by kicking your feet back, then bring them forward and stand up quickly. Unlike burpees, there is no jump at the end.

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