HIIT Workout: What are Examples of HIIT Exercises?

 

High-Intensity Interval Training (HIIT) involves alternating between short bursts of intense exercise and brief periods of rest or lower-intensity activity. Here are examples of HIIT exercises that you can incorporate into your workouts:

1. Sprinting: Sprinting is a classic HIIT exercise that involves running at maximum effort for a short distance or time, followed by a period of rest or walking. For example, you might sprint for 20 seconds, then rest for 40 seconds, and repeat for several rounds.

2. Burpees: Burpees are a full-body exercise that combines a squat, push-up, and jump. Perform as many burpees as you can in a set amount of time, such as 30 seconds, followed by a brief rest period.

3. Jump Squats: Start in a squat position, then explosively jump up, reaching your arms overhead. Land softly back in the squat position and repeat for the desired number of repetitions or time.

4. Mountain Climbers: Begin in a plank position with your hands directly under your shoulders. Quickly alternate bringing your knees towards your chest in a running motion while keeping your core engaged. Perform for a set amount of time, such as 30 seconds, followed by a rest period.

5. Jumping Lunges: Start in a lunge position with one foot forward and one foot back. Jump up explosively, switching the positions of your legs mid-air and landing in a lunge with the opposite leg forward. Continue alternating sides for the desired number of repetitions or time.

6. Box Jumps: Stand in front of a sturdy box or platform. Jump onto the box with both feet, landing softly in a squat position. Step or jump back down and repeat for the desired number of repetitions or time.

7. Bicycle Crunches: Lie on your back with your hands behind your head and your legs lifted, knees bent at a 90-degree angle. Alternate bringing your opposite elbow towards your opposite knee in a twisting motion, while extending the other leg. Perform as many reps as possible in a set amount of time.

8. Battle Ropes: Hold onto the ends of heavy battle ropes and rapidly alternate moving your arms up and down in a wave-like motion. Perform for a set amount of time, such as 30 seconds, followed by a rest period.

9. High Knees: Stand in place and quickly alternate lifting your knees towards your chest as high as possible. Pump your arms for added momentum. Perform for a set amount of time, such as 30 seconds, followed by a rest period.

10. Plank Jacks: Start in a plank position with your hands directly under your shoulders. Jump both feet out to the sides and then back together, while maintaining a strong core and stable upper body. Perform for a set amount of time, such as 30 seconds, followed by a rest period.

These are just a few examples of HIIT exercises that you can incorporate into your workouts. Feel free to mix and match exercises to create your own HIIT routines, and remember to adjust the intensity and duration based on your fitness level and goals.