HIIT exercises

The 90 Degree Alternate Heel Touch trains controlled side bending, helping improve core control and coordination through slow, precise movement.

The 90 Degree Heel Touch builds controlled side-to-side core tension, helping improve stability and coordination with simple, steady movement.

The Abdominal Air Bike is a bodyweight core exercise that combines controlled rotation with steady tension to build strength and endurance.

The Alternate Heel Touchers is a simple core exercise that builds control and endurance by using small side-to-side movements under tension.

The Alternate Leg Raise is a controlled core exercise that builds strength and stability by lifting one leg at a time while staying steady.

The Alternate Lying Floor Leg Raise builds core control by lifting one leg at a time while keeping the lower body stable on the floor.

The Assault Bike Run is a full-body conditioning movement that uses steady pedaling and pushing to build stamina and work capacity.

The Assisted Pull-Up helps you build pulling strength by reducing bodyweight resistance, making it easier to learn proper pull-up technique and control.

The Band Resisted Push Up is a push-up variation that increases upper-body strength by adding band resistance to the pressing movement.

Banded Hip Thrusts are a lower-body strength exercise that builds glute power and tension through band resistance.

The Barbell Lunge is a compound lower-body exercise that builds leg strength, balance and control through unilateral loading.

The Barbell Step Up is a lower-body strength exercise that builds leg power, balance, and control through stepping under load.

The Barbell Upright Row is a compound lift that builds shoulder and upper-back strength by pulling a barbell vertically along the body.

The Battling Ropes deliver a high-intensity full-body workout that builds endurance, power, and conditioning through continuous, explosive movement.

The Bench Dip with Heels on Floor is a bodyweight exercise used to build tricep strength while keeping the legs grounded for stability.

The Bent Over Dumbbell Row is a strength exercise that builds upper-back and arm strength using dumbbells in a hinged position.

The Bent Over Row With Towel is a pulling exercise that builds upper-back strength while adding extra grip and control demand.

The Bicycle Crunch is a controlled core exercise that builds strength and coordination by combining rotation with alternating leg movement.

The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.

The Bodyweight Muscle Up is an advanced bodyweight exercise that combines pulling and pressing strength to move from hang to support.

The Bodyweight Squat is a foundational lower-body exercise that builds leg strength, mobility and movement control.

The Bodyweight Step Up is a lower-body exercise that builds leg strength, balance and control using a simple stepping motion.

The Bulgarian Split Squat is a lower-body exercise that builds leg strength, balance, and control by training one leg at a time.

The Burpee is a full-body exercise that builds conditioning, strength, and coordination through a fast, continuous movement.

The Burpee Box Jump combines a burpee with an explosive box jump to build full-body power, coordination, and high-intensity conditioning.

The Burpee Broad Jump is a full-body exercise that combines a burpee with a forward jump to build power, conditioning, and total-body strength.