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The Ultimate HIIT Exercises List: Boost Your Fitness

As someone passionate about fitness, I know how hard it can be to stay motivated. That’s why I created the ultimate list of High-Intensity Interval Training (HIIT) exercises.

According to the American College of Sports Medicine, HIIT can burn up to 36% more calories than other forms of exercise.

With my list, you can design your own HIIT workouts tailored to your goals.

So, let’s get started and boost your fitness with the ultimate HIIT exercises list.

Key Takeaways

  • HIIT (High-Intensity Interval Training) involves performing exercises in two intervals: high-intense activity followed by a short recovery period.
  • The intensity of HIIT is typically performed at 75 to 95 percent of your maximum heart rate.
  • HIIT aims to improve cardiovascular health, speed up weight loss, boost endurance, and improve overall fitness.
  • The downloadable HIIT Exercises List PDF provides a comprehensive list of exercises for HIIT workouts, including bodyweight exercises, dumbbell exercises, and exercises with machines and equipment.

The Power of HIIT Workouts

For those looking to get fit fast, HIIT workouts are the way to go. HIIT stands for High-Intensity Interval Training and combines intense exercises with short recovery periods.

It can help improve cardiovascular health, speed up weight loss, boost endurance, and improve overall fitness. The HIIT exercises list includes bodyweight exercises, dumbbell exercises, and more.

With a HIIT moves list, you can design your own routine to meet your fitness goals. Get started with HIIT workouts today!

Bodyweight HIIT Exercises

If you’re looking to get fit without having to hit the gym, bodyweight HIIT exercises are the perfect solution!

These exercises, such as jumping jacks, high knees, jump squats, burpees, and squat thrust, are a great way to get your heart rate up and burn calories.

Incorporating them into your routine will help you reach your fitness goals in no time!

Jumping Jacks

Jumping jacks are an effective bodyweight HIIT exercise for boosting your fitness. This exercise helps to increase heart rate, burn calories, and strengthen your core and lower body. It can be done anywhere and is an ideal exercise for a HIIT exercises list with pictures.

When added to a list of HIIT exercises, it will help you maximize the benefits of HIIT training. Jumping jacks are easy to learn and can be done with minimal equipment and space.

Give them a try to add more intensity to your HIIT routine.

High Knees

Building off of the previous exercise, jumping jacks, high knees are another great bodyweight HIIT exercise. It targets the core and lower body and can help improve cardiovascular fitness. This exercise is also part of the HIIT exercises list PDF and should be included in any HIIT bodyweight exercises list.

Here are 4 benefits of high knees:

  1. Improves cardiovascular health
  2. Boosts lower body strength and explosiveness
  3. Speeds up weight loss
  4. Improves overall fitness.

Jump Squats

Jump squats are a great bodyweight HIIT exercise. This exercise is a combination of a squat and a jump, and it targets the lower body and core muscles.

Jump squats can help build explosive strength, improve balance, and burn calories. They can be incorporated into a list of HIIT workouts, and they’re an effective way to increase the intensity of HIIT exercises like burpees and mountain climbers.

To make the most out of jump squats, focus on form and maintain a steady pace. Adding jump squats to your HIIT workout names can help you reach your fitness goals quickly and effectively.


Building on the discussion of jump squats, burpees are a great bodyweight HIIT exercise. Incorporate them into your routine for a full-body workout:

1) Squat down and jump back into a plank position.

2) Do a push-up.

3) Jump back into the squat.

4) Jump up into the air.

Burpees are effective for increasing strength, endurance, and cardiovascular health. They’re challenging, but with proper form and technique, you can reap the benefits of this intense exercise.

Squat Thrust

Next up is the squat thrust, another great bodyweight HIIT exercise that works your entire body. It requires you to move from a standing position, to a squat, to a pushup, and back to a standing position.

This exercise is great for burning calories and toning your muscles. It can be difficult to perform, so make sure you have proper form and technique.

Give it a try and see how it can boost your fitness and get you on the road to success.

Mountain Climbers

My bodyweight HIIT exercise of choice is mountain climbers, which builds muscle and cardiovascular endurance. It’s a great full-body exercise that targets the core and lower body.

Here’s why it’s so effective:

  1. High intensity – It keeps your heart rate up and burns more calories.
  2. Low impact – It’s easy on the joints compared to other exercises.
  3. Time efficient – It’s a quick exercise that can be done almost anywhere.
  4. All rounder – It strengthens the core, stabilizes the hips, and tones the legs.

Mountain climbers are a great exercise for anyone looking to get in shape!

Jumping Split Squat

Following on from the mountain climbers, another great bodyweight HIIT exercise is the jumping split squat. It’s a plyometric exercise that involves alternating between a deep squat and a split squat, with an explosive jump in between.

This exercise will help build lower body strength, agility, and power. Additionally, it will help with coordination and balance. Just make sure to maintain proper form and control when jumping to avoid injury.

Give jumping split squats a try for an effective HIIT workout!

Man Maker

Building on the previous bodyweight HIIT exercise of jumping split squats, the man maker is another great exercise to include in your routine. It combines four exercises: a pushup, row, squat, and burpee.

It’s an intense, full-body workout that targets major muscle groups. It helps improve cardiovascular health, speed up weight loss, and increase strength and endurance.

Get your sweat on and reap the benefits of the man maker today!

Ankle Hops

Taking your HIIT workout up a notch, try adding ankle hops to your routine! Ankle hops are a bodyweight exercise that involve jumping up and down while keeping your feet together. This plyometric exercise helps increase speed and agility while also boosting your cardiovascular endurance.

You can modify the intensity of the exercise by adjusting the height of the jumps. Start with low jumps and gradually increase the height as you become more comfortable.

Ankle hops are an effective way to add intensity to your HIIT routine and take your workout to the next level.

Reverse Lunge with Knee-Up

In addition to ankle hops, another great bodyweight HIIT exercise is the reverse lunge with knee-up. It targets the lower body and core, builds strength and balance, and helps you burn calories.

Here are 4 reasons why it should be included in your HIIT routine:

1) It’s a full-body exercise.

2) Improves coordination.

3) Boosts endurance.

4) Increases calorie burn.

Get fit and healthy by adding the reverse lunge with knee-up to your HIIT routine.

Core-Strengthening HIIT Exercises

Core-strengthening HIIT exercises are an effective way to get fit and stay healthy.

Push up, hand release push up, skater jumps, plank jacks, and frog squat jump are great exercises for improving core strength.

With these exercises, you can target all the major muscle groups and take your fitness to the next level.

Push Up

How often should I do push ups to strengthen my core during a HIIT workout?

Push ups are an excellent core-strengthening exercise that you can incorporate into your HIIT routine. Here’s why:

1) They target multiple muscles in your upper body;

2) They help improve your balance;

3) They increase your overall strength;

4) They’re a great way to burn calories.

Aim for 2-3 sets of 10-15 reps, done 2-3 times a week, and you’ll see results quickly.

Hand Release Push Up

Doing hand release push ups is a great way to target your core muscles and increase your overall strength during a HIIT workout. This exercise involves lowering down to the floor and placing both hands flat on the ground. You then push your body up, releasing your hands from the ground before pushing back up.

This action engages your core muscles and helps you strengthen them while increasing your fitness level. Hand release push ups are an effective, challenging HIIT exercise that can help you reach your goals.

Skater Jumps

Building on the strength gained from hand release push ups, skater jumps are a great way to further target your core muscles and get a great HIIT workout.

This exercise will help you:

  1. Develop stability and balance.
  2. Increase core strength.
  3. Improve coordination.
  4. Burn calories quickly.

Skater jumps are an effective and dynamic HIIT exercise that will help you get the body and fitness you want!

Plank Jacks

My core’s strength is improved with plank jacks, a great HIIT exercise. This dynamic move is a combination of a plank and jumping jacks.

Begin by assuming a plank position with hands and feet shoulder-width apart. Then, jump the feet outwards while keeping the upper body stationary. Jump the feet back in. Repeat for desired reps.

Plank jacks are a great way to work your core and get your heart rate up. Try adding them to your HIIT routine for a challenge!

Frog Squat Jump

I’m jumping into frog squat jumps to increase my core strength and challenge my HIIT routine.

Here’s why it’s essential to include this exercise in your routine:

1) It engages your core muscles and builds strength;

2) It increases muscular endurance;

3) It helps improve coordination;

4) It helps you achieve a higher intensity workout.

Frog squat jumps are an effective way to add intensity and challenge your body.

Give it a try and see the results for yourself!

Push Up Jacks

Following up on frog squat jumps, push up jacks are a great core-strengthening HIIT exercise. This exercise involves doing a push up and jumping while the hands are still on the ground. It targets the chest, shoulders, core, and legs.

Push up jacks are a great way to engage multiple muscles at once while also getting a cardio workout. They’re challenging, but a great way to increase your strength and endurance. Make sure to keep your core tight and maintain good form to get the most out of this powerful exercise.

Shoulder Tap

Starting your HIIT workout with shoulder taps is an effective way to target and strengthen your core muscles. It involves alternating taps between the left and right shoulders while in a plank position.

Here are 4 benefits of shoulder taps:

  1. Improves balance and coordination;
  2. Increases core and shoulder strength;
  3. Increases the intensity of plank exercises;
  4. Enhances overall fitness levels.

Add this dynamic exercise to your HIIT routine to get the most out of your workout.

V Up Crunches

A great core-strengthening exercise to add to your HIIT routine is the V Up Crunch.

This exercise works to target your entire core, including your abs, obliques, and lower back.

To do this exercise, lay flat on your back and raise your legs and upper body into a V-shape.

Reach your arms towards your toes and hold for a few seconds before slowly returning to the start position.

V Up Crunches are a great way to increase your core strength and endurance.

Give it a try and watch your fitness soar!

Jumping Split Lunge

Frequently performing jumping split lunges is a great way to strengthen your core and boost your HIIT workout. Here are four reasons why:

1) It engages the upper body and core muscles.

2) It increases balance and coordination.

3) It helps build strength and power.

4) It boosts your heart rate and improves cardiovascular fitness.

Jumping split lunges are an efficient and effective way to challenge your body and take your fitness to the next level!

Double Leg Butt Kick

Building on the benefits of jumping split lunges, double leg butt kicks are another great core-strengthening HIIT exercise.

This exercise requires you to stand with your feet hip-width apart and kick your legs outward and back, alternating each leg.

This will help engage your core and improve balance and coordination.

Double leg butt kicks are an effective exercise for burning calories and strengthening your core muscles.

Give it a try for improved fitness and better overall health!

Bicycle Crunches

Another great core-strengthening HIIT exercise is bicycle crunches. It targets the entire core, including the abs, obliques, and lower back.

Here are four key reasons why it’s beneficial:

  1. Increases core strength.
  2. Improves balance and coordination.
  3. Enhances agility and reflexes.
  4. Strengthens abdominal muscles.

Bicycle crunches are an effective exercise for those looking to improve their fitness level. Try incorporating this move into your HIIT routine for great results!

Russian Twist

Building on the bicycle crunches discussed previously, another great core-strengthening HIIT exercise is the Russian twist. It involves sitting on the floor and rotating the arms from side to side while keeping the torso and legs still.

This exercise helps to strengthen the core, improve balance, and build stability. It can also help to improve posture and coordination. For an extra challenge, add dumbbells or a medicine ball while doing the twist.

Make sure the movements are slow and controlled, and focus on engaging the core throughout the exercise.


In conclusion, having a comprehensive list of HIIT exercises is an invaluable tool to help boost your fitness. With the right routine, you can get the most out of your workouts.

Consider these points:

1) Know your goals:
It’s important to have a clear understanding of what you want to achieve through HIIT. Whether it’s weight loss, improved cardiovascular health, or muscle toning, knowing your goals will help you tailor your HIIT routine accordingly.

2) Pick the right exercises:
Not all exercises are suitable for HIIT. Choose exercises that engage multiple muscle groups and can be performed at a high intensity. Some popular choices include burpees, mountain climbers, jump squats, and high knees.

3) Vary the intensity and duration:
HIIT is all about alternating between periods of high-intensity exercise and short recovery periods. Experiment with different work-to-rest ratios to find what works best for you. For example, you could try a 1:2 ratio, where you work hard for 30 seconds and rest for 1 minute.

4) Listen to your body:
While HIIT can be challenging, it’s crucial to listen to your body and not push yourself too hard. If you feel pain or extreme fatigue, take a break or modify the exercise. Gradually increase the intensity and duration as your fitness level improves.

HIIT is an effective way to reach your fitness goals, so don’t be afraid to give it a try!

Stan Quinn
Stan Quinn
Stan Quinn, the founder of "The Body Builder" and formerly Body Guider, isn't just a business owner – he embodies the spirit of holistic fitness. With a degree in sports nutrition, Stan blends academic knowledge with practical expertise, ensuring that his gym members receive not just physical training but also nutritional guidance tailored to their unique needs. Over the years, Stan's passion for fitness has extended beyond the gym's walls. As a fervent sports enthusiast, he understands the intricacies of athletic performance and is dedicated to helping both amateur athletes and fitness novices achieve their goals. Under his leadership, "The Body Builder" has grown from a mere gym to a comprehensive fitness hub where every member feels empowered, educated, and inspired. Stan's commitment to excellence, combined with his in-depth understanding of sports nutrition, makes him a revered figure in the fitness community.

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