If you’re looking for a fast and effective way to burn fat, improve cardiovascular health, and build muscle, HIIT workout exercises are one of the best options. HIIT, or High-Intensity Interval Training, alternates between short bursts of intense effort and periods of rest or low-intensity movement, making it an efficient and powerful fitness strategy.
In this post, we’ll break down what makes HIIT so effective, share some of the best HIIT workout exercises, and provide a sample routine you can start using today.
What Are HIIT Workout Exercises?
HIIT workout exercises are designed to push your body to its limits for a brief period, followed by recovery time. This format can be applied to a variety of movements—from cardio and bodyweight drills to resistance training.
A typical HIIT session lasts between 15 and 30 minutes, making it ideal for busy schedules. Despite the shorter duration, the intensity of the workout leads to significant calorie burn and post-exercise oxygen consumption (afterburn), meaning you continue burning calories even after the workout ends.
Benefits of HIIT Workout Exercises
Maximized fat burn in minimal time
Improved heart health and VO2 max
Increased metabolic rate post-exercise
Enhanced endurance and strength
No equipment required (in most cases)
Customizable for any fitness level
Best HIIT Workout Exercises
Here are some of the most effective HIIT workout exercises you can include in your training:
1. Jump Squats
Explosive movement that targets the legs and glutes while getting your heart rate up.
2. Burpees
A full-body exercise that combines a squat, jump, and push-up. Great for cardio and strength.
3. High Knees
Run in place while lifting your knees as high as possible. Perfect for core and cardio conditioning.
4. Mountain Climbers
Get into plank position and quickly drive your knees toward your chest. Works your core, shoulders, and legs.
5. Push-Ups
Build upper body strength while increasing heart rate. Modify with knees down if needed.
6. Jump Lunges
Alternate legs in a lunge position while jumping. Excellent for lower body power and coordination.
7. Plank to Shoulder Tap
Hold a plank and tap each shoulder with the opposite hand. Engages the core and improves balance.
8. Speed Skaters
Side-to-side jumping motion that mimics skating. Great for agility and leg strength.
Sample HIIT Workout Routine
Try this simple yet intense HIIT workout. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 3 rounds:
Jump Squats
Mountain Climbers
Push-Ups
High Knees
Plank to Shoulder Tap
Burpees
This routine takes about 20 minutes and can be modified by adjusting work/rest intervals or substituting exercises to match your fitness level.
Tips for Successful HIIT Training
Warm up before starting to prepare your body and reduce injury risk
Use proper form—quality matters more than speed
Start slow if you’re new, and build up intensity over time
Stay hydrated, especially during high-effort intervals
Listen to your body—rest or modify as needed
Final Thoughts
HIIT workout exercises are a smart, time-efficient way to improve overall fitness, burn fat, and increase endurance. Whether you’re training at home, at the gym, or on the go, HIIT offers flexibility and variety to keep your workouts effective and engaging.
With consistency and effort, HIIT can help you achieve real, noticeable results—without spending hours in the gym.
