One of the most popular abbreviations in the fitness industry is HIIT, and chances are if you've taken group fitness classes at any point in the past ten years, you've come across it. This four-letter phrase ends up encompassing a variety of physical activities, including rowing, running, and hybrids of all of them, as well as boxing and strength training.

You might be unclear about what HIIT is and why the exercises are so well-liked because there appear to be many different kinds of workouts associated with the term. Before you start your next workout at the gym, review the information on HIIT below.

What is a HIIT workout?

High Intensity Interval Training is referred to as HIIT. HIIT shouldn't be considered to be a specific type of exercise like weightlifting or running. Instead, HIIT is more of a framework that allows trainers to create various routines based on the equipment at their disposal, the experience of the attendees, the desired duration, and the degree of difficulty.

The most crucial factor in making HIIT effective is "Intensity"; for it to work, participants must exert themselves at or close to their maximum during the intervals before slowing down during the breaks. You can easily try HIIT workouts at home.

What's Important for HIIT Workouts?

Once more, HIIT stands for high-intensity interval training, which describes the protocol's short bursts of vigorous exercise followed by periods of low-intensity recovery. Due to its strict work-to-rest ratios, HIIT is unquestionably the most efficient and least time-consuming way to burn calories. It is also anything but boring. 

The intensity is what makes HIIT effective regardless of how you do it. You work hard, usually as hard as possible, for a brief period of time, then take some time to recover so that you can work hard again. 

What is the HIIT benefits you should know about?

When it comes to the "why" of HIIT, there is no shortage of research about the advantages of selecting these shorter, intense sessions as opposed to the longer, steady-state cardio you'd find with exercise like running or cycling.

HIIT workouts at home can improve cardiometabolic health, especially oxygen consumption, blood sugar regulation, and heart rate. Hiit workout for weight loss is something many individuals try. 

15 HIIT exercises to add to your next workout

  1. Burpees

As part of the burpee exercise, a leap follows a push-up into the air. All your body's muscles are used during burpees, primarily used to build the calves, chest, triceps, shoulders, biceps, glutes, and lats.

  • How to do

Burpees are simple to perform because they don't involve equipment or weights. 

Put yourself in a slight squat position and budge down to perform a burpee.

  1. Commandos

A compound exercise called the Commando, also called a commando push-up, works your shoulders, chest, arms, and core. It is a part of the hiit workout plan

  • How to do

Start out in a normal plank position with your forearms on your mat shoulder-width apart and your feet hip-width apart.

Activate your center. Squeeze your glutes while keeping your head neutral.

In order to get your left arm into a high plank position, first push up onto your right hand until your right arm is straight.

On your right arm, squat back down to your starting position, then on your left. 

  1. Mountain climbers

It's challenging to climb mountains! What happens, though, if the mountains flatten out? That is, after all, how the Mountain Climbers exercise works. It is the perfect hiit workout for weight loss. 

to simulate climbing a mountain while you are standing on the ground. This exercise is well known for its many advantages, including improving agility and cardio fitness. Mountain Climber once more strengthens the entire body.

  • How to do

Put yourself in the straight-arm plank position before beginning the mountain climber exercise. Make sure your hands are positioned slightly wider than your shoulders.Now, bring your right knee up to your chest without raising your hips. After that, move it back and place the other knee on top. Now go through the process again to keep doing it.

  1. Runner's lunge

The runner's lunge provides deep stretches for the hips, hip flexors, groin, and legs. The Runner's Lunge is a straightforward posture that can help expand your hips, release tension, and give the lower body a much-needed stretch. It is the best part of the hiit workout plan.

  • How to do

Starting in a plank position, place your hands just below your shoulders.Step your right foot forward until it is next to your right pinky finger at the edge of your mat.Let your hips and back sink toward the ground as you unwind.Hold your breath for 30 seconds. Change sides.

  1. Walkout

Due to its ability to strengthen the core and shoulders, a walkout is a plank variation that is becoming increasingly common in hiit workout gym. The walk out is a full-body exercise, focusing primarily on the abdomen.

  • How to do

Place your feet hip-width apart to begin. Reach forward with your hips bent, putting your palms on the ground in front of your feet.Once your body is in a single direction from your head to your heels, gradually move your weight onto your hands and start walking.Brace your core and ensure your hands are piled straight under your shoulders as you continue to walk until your body is in a single direction from your head to your heels.

  1. Walkout with push-ups

This is a variation of the push ups that you generally do. 

  • How to do

Hands should be placed on the floor a few inches before your feet, shoulder-width apart.Up until the body is in a pushup position, advance your hands. Make a pushup.Return to standing by moving your hands back to your feet.

  1. Speed skaters

A powerful variation of the lateral lunge known as the speed skater entails leaping from side to side, landing on one leg, and then touching the ground. You can try this as a part of hiit workout gym. It trains lateral movement while taxing the lower-body muscles, such as the quads, hips, and glutes, as well as the cardiovascular system.

  • How to do

Standing with your feet shoulder-width apart is a good place to start. Your posture should be straight, with your back straight, knees and hips unlocked, and your chest lifted. This will be where you start.

Jump to the right to start the exercise while slightly bending your knees.

Then, using the same motion, extend your left hand down and toward the outer side your right foot. On the other side, repeat this movement.

To get the expected amount of reps, repeat this movement.

  1. High knees

Another simple exercise that doesn't require any special equipment is high knees. High knees strengthen all of the muscles in your legs, and doing so also quickens your heartbeat, which enhances your body's coordination and flexibility. This is a perfect hiit workout for weight loss. 

  • How to do

Open your feet to hip-width, lift your left knee toward your chest to begin the High Knees exercise, and then quickly repeat with the other leg. When performing the exercise, you must also try and keep your arms extended and allow the knees to reach the palms.

  1. Air squat

Air squats, also referred to as bodyweight squats, are frequently used in exercise routines and training programs like CrossFit. Instead of using additional weights as regular squats do, you only use your body weight to perform them. Your thighs and glutes must feel the squat in these areas.

  • How to do

Keep your feet apart by a shoulder distance and forward-facing.In a squat, the hips will descend and return.Your heels should remain flat on the ground the entire time, and your lumbar curve should be preserved.Your hips will drop lower than your knees when performing air squats.

  1. Jump squat

The jump squat is a plyometric exercise incorporating a jumping motion into a standard squat. Exercises using only your body weight called "jump squats" are distinguished by a straight upward leap at the top of the movement. Jump squats, when done correctly, can be an excellent way to lose weight and build upper- and lower-body strength.

  • How to do

Place your feet shoulder-width apart as you stand.Start by squatting down normally, then jump up quickly while contracting your abs.Once you've touched down, squat down once more to complete one rep. Make sure your entire foot touches the ground when you land.Make two to three sets of 10 repetitions.

  1. Pullups

An upper body strength training exercise is the pullup. The pullup is regarded as a challenging exercise. It is more challenging than a chinup. The pullup can be altered or performed on an assisted machine for beginners, and you will still reap the rewards.

  • How to do

Start by hanging for 10 to 30 seconds from the pullup bar. Your back and arm muscles, which are necessary for pulling yourself up to your full height, will start to get stronger.To practice, look for assisted pullup equipment at your gym.

  1. High Knees

High knees, an essential hiit workout gym, are a quick, high-intensity cardio exercise. Your heart rate increases, your core is activated, your legs' muscles are strengthened, and your flexibility, coordination, and forward motion are all enhanced. High knees are used in many exercises due to their many physical advantages.

  • How to do

Place your feet hip-width apart as you stand. Your left knee should be raised to your chest.Lift your right knee to your chest by switching. Continue the motion while switching legs and running or sprinting quickly.

  1. Lunge Jumps

An advanced version of the standard walking lunge exercise is the lunge jump. The exercise involves leaping into the air, changing to your forward foot, and landing. The whole exercise burns a ton of calories and doesn't require any weight lifting equipment. Additionally, it raises your heart rate.

  • How to do

Stand with the legs at least shoulder width apart to perform lunge jumps. As you advance one leg, keep your back straight. Now bend your knee and lower yourself; make sure your leg is parallel to the ground. Finally, jump while extending the opposite leg, then repeat the exercise.

How many days a week should I do HIIT workouts?

Two to three HIIT sessions per week are good as long as you allow 24 hours between each session for rest and recovery. It is perfect for full body hiit workout.


One of the best ways to train without spending a lot of money on expensive equipment is to do a full body hiit workout. To perform it immediately and prevent any unwanted trouble, it is strongly advised to seek expert advice.

Ensure you wear the proper footwear and other protective gear to avoid injuries. In order for your training to be effective, you must also attend to the proper dietary needs of your body. Now get started!

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