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Maximize results in less time with high-intensity interval training

HIIT exercises

HIIT (High-Intensity Interval Training) exercises are designed to push your body to its limits in short bursts, followed by brief recovery periods. This type of training is highly effective for fat loss, improving cardiovascular health, and boosting metabolism. Whether you’re training at home or in the gym, HIIT allows you to achieve significant fitness gains in a fraction of the time compared to traditional steady-state cardio.

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90 Degree Alternate Heel Touch

90 Degree Alternate Heel Touch

Core exercises
HIIT exercises
Bodybuilding exercises
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Bodyweight
90 Degree Heel Touch

90 Degree Heel Touch

Core exercises
HIIT exercises
Bodybuilding exercises
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Bodyweight
Abdominal Air Bike

Abdominal Air Bike

Cardio exercises
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Crossfit exercises
Bodyweight
Alternate Heel Touchers

Alternate Heel Touchers

Core exercises
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Recovery exercises
+1
Bodyweight
Alternate Leg Raise

Alternate Leg Raise

Core exercises
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Recovery exercises
+1
Bodyweight
Alternate Lying Floor Leg Raise

Alternate Lying Floor Leg Raise

Core exercises
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Bodyweight
Assault Bike Run

Assault Bike Run

Endurance exercises
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Machine
Band Resisted Push Up

Band Resisted Push Up

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Resistance Band
Banded Hip Thrusts

Banded Hip Thrusts

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Resistance Band
Barbell Lunge

Barbell Lunge

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Barbell
Barbell Step Up

Barbell Step Up

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Barbell
Barbell Upright Row

Barbell Upright Row

Strength exercises
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Barbell
Battling Ropes

Battling Ropes

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Other
Bench Dip with heels on Floor

Bench Dip with heels on Floor

Strength exercises
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Bodyweight
Bent Over Dumbbell Row

Bent Over Dumbbell Row

Strength exercises
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Dumbbell
Bent Over Row With Towel

Bent Over Row With Towel

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Other
Bicycle Crunch

Bicycle Crunch

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Bodyweight
Bodyweight Full Squat With Overhead Press

Bodyweight Full Squat With Overhead Press

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Bodyweight
Bodyweight Muscle Up

Bodyweight Muscle Up

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Bodyweight Squat

Bodyweight Squat

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Showing 1-20 of 152 exercises

Increase fat loss, improve cardiovascular health, and build endurance

Training goals for HIIT development

HIIT exercises are a time-efficient way to enhance both strength and cardiovascular fitness. These workouts elevate your heart rate quickly, forcing your body to burn more calories during and after the session (thanks to the afterburn effect, or EPOC). In addition to fat loss, HIIT training boosts endurance, cardiovascular health, and muscle tone by alternating between high-intensity movements and short rest periods. It’s perfect for individuals looking to get fitter without long training sessions.

Combine strength, cardio, and power in fast-paced circuits

Best HIIT exercises for fat loss and conditioning

The best HIIT exercises combine bodyweight movements, cardio, and strength work for full-body conditioning. Examples include burpees, jumping jacks, mountain climbers, squat jumps, and high knees. Kettlebell swings, sprint intervals, and battle rope exercises are also excellent for boosting intensity. These exercises target multiple muscle groups while keeping your heart rate elevated: the core principle behind HIIT’s effectiveness for fat loss and endurance.

Train with bodyweight, dumbbells, kettlebells, or cardio machines

Equipment options for HIIT training

One of the advantages of HIIT is its flexibility. While you can perform many HIIT exercises using just bodyweight, adding equipment like dumbbells, kettlebells, resistance bands, or cardio machines (rowers, bikes, treadmills) can increase intensity and variation. Dumbbells and kettlebells are ideal for adding resistance, while machines provide more consistent monitoring and control over intensity. HIIT can easily be adapted for any fitness level or workout space.

Incorporate HIIT into your weekly routine for maximum efficiency

Training plans featuring HIIT exercises

HIIT can be performed 2–4 times per week, depending on your fitness level and goals. Since it’s a high-intensity workout, it’s important to balance HIIT with recovery, strength training, or lower-intensity sessions. You can structure your routine with a variety of exercises to target different muscle groups and avoid overtraining. The app helps you build a personalized HIIT plan based on your fitness goals, experience, and equipment. It ensures your routine is balanced, effective, and sustainable for long-term progress.

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Frequently asked questions about HIIT exercises

Do I need to warm up before HIIT?

Yes, warming up before HIIT is essential to prepare your muscles and cardiovascular system for the intensity of the workout. A proper warm-up increases blood flow, reduces the risk of injury, and prepares your body for explosive movements. Include dynamic stretches and light cardio, such as jogging or jumping jacks, before jumping into high-intensity intervals.

What’s the difference between HIIT and steady-state cardio?

HIIT alternates between short bursts of high-intensity activity and rest or low-intensity periods, making it highly efficient for burning calories and building endurance in less time. Steady-state cardio, on the other hand, involves maintaining a consistent, moderate pace over a longer duration. While both types of training improve cardiovascular fitness, HIIT offers greater fat-burning potential and helps build both aerobic and anaerobic endurance.

Can I do HIIT at home without equipment?

Yes, many effective HIIT exercises can be done at home using only bodyweight. Bodyweight movements like burpees, jump squats, mountain climbers, and jumping jacks are highly effective for improving endurance and burning fat. If you want to increase intensity, you can add household items like a backpack or water bottles to create extra resistance.

How often should I do HIIT?

Most people benefit from doing HIIT 2–3 times per week, allowing time for recovery in between. Since HIIT is intense, it’s important to avoid overtraining and provide your muscles with sufficient rest. Incorporating 1–2 days of moderate or low-intensity cardio or strength training can help balance the workload. Listen to your body and adapt frequency based on how you feel.

What are the best HIIT exercises?

The best HIIT exercises include burpees, squat jumps, jumping jacks, mountain climbers, and high knees. These movements elevate your heart rate quickly while engaging multiple muscle groups. Kettlebell swings, sprints, and battle ropes are also highly effective for building strength and conditioning. A well-rounded HIIT routine combines both cardio and strength elements for maximum results.