High Intensity Interval Training: 12 HIIT Exercises To Supercharge Your Workout

High Intensity Interval Training: 12 HIIT Exercises To Supercharge Your Workout


Fitness enthusiasts have long been captivated by the benefits of High Intensity Interval Training (HIIT) and it’s not hard to see why. HIIT workouts offer a powerful and efficient way to strengthen muscles, improve cardiovascular fitness and burn calories. The essence of HIIT lies in alternating between intense bursts of activity and well deserved periods of recovery or rest. In this post, we’ll explore 12 popular HIIT workouts that are known for their effectiveness in torching fat and helping you achieve your fitness goals. These workouts encompass a range of exercises like warrior sit ups, flutter kicks, knee tucks, push ups, high knee jumps, planks, butt kicks, shadow boxing, warrior sit ups (again) and jumping jacks.

The Science behind HIIT

HIIT is so effective because it pushes your body to its limits in short bursts of activity. This intensity then leads to a remarkable afterburn effect, also known as excess post exercise oxygen consumption (EPOC). EPOC causes your body to continue burning calories at a higher rate for several hours after your workout, resulting in an efficient method for losing weight and building lean muscle.

Jumping Jacks

An effective exercise for a full body workout that has been used traditionally in high intensity interval training (HIIT) is jumping jacks. To perform this exercise, start by standing with your feet close together and your arms resting at your sides. Then, jump up while simultaneously extending your legs outward and raising your arms above your head. Return to the starting position and repeat the movement again. By doing jumping jacks, you engage and work various muscle groups including the shoulders, legs and core while also increasing your heart rate.


Burpees are a challenging exercise that engages your entire body, involving jumps, push ups and squats. To perform them, start by standing upright. Then, lower yourself into a squat position and place your hands on the floor. Next, kick your feet back to assume a plank position and complete a push up. From there, swiftly return to the squat position and jump up high in the air with your arms extended above you.

Jump Squats

Jump squats are an excellent way to enhance explosive power and strengthen your leg muscles. Begin by standing with your feet hip width apart and lower yourself into a squat. Then propel yourself upwards into the highest jump you can manage. Upon landing softly, repeat the movement.

Jump Lunges

Jump lunges offer the combined benefits of plyometrics and lunges for an intense lower body interval workout. Step forward with one foot into a lunge position and quickly switch sides.

Push Ups

Push ups are a classic form of bodyweight exercise that target various muscle groups, including the triceps, shoulders, core and chest. To perform a push up, start in a plank position with your hands placed shoulder width apart and lower your chest towards the floor. Then, exert enough force to push yourself back up. If you want to make your push ups more challenging, try pushing off the ground with enough power to momentarily lift your hands off the floor. This will add an extra level of intensity to your workout routine.

High Knee Jumps

One effective way to get a good cardio workout while engaging your lower body and core muscles is by doing high knee jumps. As you jump, make sure to lift your knees as high as possible while keeping your feet hip width apart. This exercise can help tone your legs and abs, as well as improve your cardiovascular fitness.

Plank Ups

A variation of the classic plank exercise is called the plank up. To perform this exercise, start in a push up position and gradually lower yourself onto your forearms, one arm at a time. Keep your head, shoulders and heels aligned in a straight line. Then, push yourself back up onto your hands in the same sequence. Plank ups are fantastic for strengthening your shoulders, core muscles and chest.

Butt Kicks

Another great cardio exercise that targets the quadriceps and hamstrings is butt kicks. Simply run in place while focusing on kicking back with each leg to touch your glutes or buttocks with your heels. This vigorous workout helps engage these muscle groups effectively.

Shadow Boxing

Shadow boxing is an excellent form of high intensity interval training (HIIT) that can improve your cardiovascular fitness, strengthen your upper body and enhance your coordination. Imagine yourself in a boxing match as you move around, throw punches and take on a fighting stance. Not only does this exercise help improve hand eye coordination, but it also has the added benefit of reducing stress.

Warrior Sit Ups

One challenging exercise for your core is warrior sit ups. Start by assuming a sit up position, placing your hand on the floor behind your head. Then, perform a quick sit up motion, bringing your knees towards your chest while reaching out to touch your toes.

Flutter Kicks

If you’re looking for a great workout for both your legs and core, try flutter kicks. Lie on your back with your hands positioned beneath your glutes. Lift your legs a few inches off the ground and then move them up and down in a scissor like motion.

Knee Tucks

For another effective core exercise that requires strength and stability, give knee tucks a go. While maintaining proper form, bring each knee to your chest as quickly as possible while performing push ups.


Improve your fitness and burn calories with High Intensity Interval Training (HIIT), a versatile and effective method. To amp up your HIIT routine, try incorporating exercises such as warrior sit ups, flutter kicks, knee tucks, burpees, jump squats, jump lunges, push ups, high knee jumps, plank ups, butt kicks, shadow boxing and warrior sit ups. These exercises are great for achieving fitness goals like weight loss, strength building and cardiovascular health. If you have any underlying medical conditions, it’s crucial to consult a fitness professional or your doctor before starting any high intensity exercise program. Begin slowly and gradually increase the intensity as your fitness level improves. Despite its challenges, the benefits of HIIT make the effort worthwhile.



Leave a Reply