HIIT Workout Exercises List For Best Results

Stepping into the world of fitness can feel like a maze. With so many paths, HIIT workouts shine as a beacon for those short on time but hungry for results. This high-intensity interval training blends quick bursts of activity with rest.

It promises more calorie burn in less time, making it perfect for busy folks.

I’m Serg Bayracny, your guide today. I’ve spent over a decade coaching people to hit their peak physical condition and have penned numerous articles on how to get there efficiently.

With my background in Physical Education and sports nutrition knowledge, I aim to make fitness accessible and effective for everyone—especially our community of bodybuilders looking for an edge.

Ready? Let’s unlock some secrets together.

Key Takeaways

• HIIT workouts mix short, intense bursts of exercise with rest periods to burn calories and build muscle fast. They fit well into busy schedules.
• These exercises include push – ups, burpees, mountain climbers, and squat jumps. You don’t need equipment for most moves.
• HIIT can improve heart health, increase stamina, help muscles grow stronger, and lower blood pressure.
• Beginners to advanced athletes can do HIIT using body weight or adding weights for more challenge.
• Sample workout plans offer a mix of cardio and strength training for all levels, making it easy to start or advance in fitness goals.

Understanding HIIT Training

Moving on from the basics, let’s get into what HIIT training involves. This type of workout is about short bursts of high intensity exercise followed by a rest or lower intensity period.

Think sprinting hard for 30 seconds then walking for a minute. It’s this start-stop method that boosts your heart rate and burns calories fast.

High Intensity Interval Training pushes you to your limits in less time.

For bodybuilders, HIIT can be a game-changer. It mixes cardio with strength exercises like squats, lunges, and push-ups. This combo not only helps burn fat but also builds muscle across the full body—perfect for getting lean while staying strong.

Plus, using equipment like dumbbells and kettlebells can add variety and more challenge to your workouts.

Benefits of HIIT Workouts

HIIT workouts save time and burn a lot of calories. They also help your muscles grow and make your heart strong.

Shorter Workouts

Short workouts save time. They fit well into a busy schedule. You can do them anywhere, like at home or in the park. No need to spend hours at the gym. These sessions are quick and powerful.

They get your heart rate up fast and help you burn more calories in less time.

This kind of training is great for bodybuilders who want results but have little time. It boosts endurance and helps build muscle without long hours lifting weights or running on treadmills.

And guess what? You still burn lots of calories, even after your workout ends. This magic happens because of something called “afterburn effect.” So, shorter sessions mean more free time without missing out on gains.

High Calorie Burn

HIIT workouts get your heart rate up fast. They make you burn calories like no other workout can in a short amount of time. Think about doing intense sprints followed by brief rests.

This back-and-forth keeps your body working hard and burning fat. It’s a powerful way to cut down on gym time while still getting great results.

The harder you work, the more calories you’ll torch.

This style of training fits perfectly into a busy schedule. You can do exercises such as burpees, jumping jacks, and mountain climbers anywhere. No need for fancy equipment or long hours at the gym.

Just use your body weight and some space at home or outside. HIIT boosts metabolism for hours after the workout ends, helping to melt away extra pounds even when you’re not moving.

Muscle Gain and Cardiovascular Health

Burning lots of calories also sets the stage for muscle gain and a healthier heart. These two benefits are key for bodybuilders aiming to shape up and boost endurance. HIIT pushes your muscles hard in short bursts, making them grow stronger over time.

Plus, this intense workout improves how well your heart works, giving you more stamina for those long training sessions.

In my years as a trainer, I’ve seen firsthand how HIIT can transform bodies. It’s not just about getting bigger muscles; it’s about building a body that’s powerful and fit inside out.

The mix of quick moves keeps your heart rate up, which is great for your cardiovascular system—helping lower blood pressure and increase oxygen flow throughout your body. So, while you’re jumping from one exercise to the next with only short breaks in between, remember: every drop of sweat is building a stronger heart to match those gains.

Improved Oxygen Consumption and Blood Pressure

Moving from muscle gains and heart health, let’s talk about another key benefit of HIIT—better oxygen use and blood pressure. From my years coaching bodybuilders, I’ve seen firsthand how switching to high-intensity training can really step up your game.

It makes your body more efficient at using oxygen during workouts. This means you can go harder for longer without feeling like you’re running out of steam.

Also, the effect on blood pressure is too good to ignore. Regular HIIT lowers it, keeping your heart healthy and ready for more action. I always remind my athletes that this kind of workout isn’t just about looking strong—it’s also making sure every part of you works better, from the inside out.

With routines that push you hard in short bursts followed by rest periods, we’re not only shaping muscles but also teaching our bodies to handle stress better and improve overall endurance performance.

The List of HIIT Exercises

Ready for a sweat? Our ultimate list of HIIT exercises is here to push your limits. It’s got everything from quick moves that work your whole body to ones that target key areas. Get ready to challenge yourself and see results fast!

1. Push-up 3 Points Hops

Push-up 3 Points Hops mix push-ups and quick feet moves. You start in a push-up position, jump your feet to one hand, go back, then to the other hand, and back again. This move works your chest, arms, and core.

It also boosts your heart rate for that high-intensity kick HIIT promises.

In my years of coaching bodybuilders on HIIT workouts to try at home or the gym, I’ve seen how Push-up 3 Points Hops improve muscle tone and endurance fast. They are perfect for those busy days when fitting in a full workout feels tough.

HIIT isn’t just about speed; it’s about control and power in every movement.

2. Burpee Tuck Jump

Burpee Tuck Jump is a powerhouse move for your next HIIT workout. Start by standing, then drop into a squat with your hands on the ground. Kick your feet back into a push-up position and quickly return to squat.

Explode up, pulling your knees toward your chest in a tuck jump. Land softly and repeat. This exercise targets glutes, quads, and abs while boosting heart rate.

This full-body exercise doesn’t need any equipment, making it perfect for workouts at home or anywhere you have space. It mixes strength training with high-intensity cardio, helping build muscle and burn calories fast.

Just keep your back straight during the push-up phase to avoid strain and get the most out of each rep.

3. Mountain Climber Cross

Mountain Climber Cross is a powerful cardio move. It starts like the regular mountain climber, but there’s a twist. You pull your knee towards the opposite arm. This not only pumps up your heart rate but also works your whole midsection.

Think of it as running while using your abs to steer.

This exercise does more than just boost stamina. It asks for balance and flexibility, too. As you switch legs, you’re giving both sides of your body an equal challenge. Plus, it’s perfect for those times when you can’t get to the gym or don’t have any gear at home.

4. Mountain Climbers Shoulder Tap

Mountain climbers shoulder tap is a combo exercise that mixes fast leg movements with upper body strength. You start in a plank position, like you’re about to do a push-up. Then, quickly bring one knee up towards your chest while keeping the rest of your body as still as you can.

As you switch legs back and forth, lift one hand to tap the opposite shoulder. This move works not just your arms and shoulders but gives your legs and core a serious workout too.

Push yourself because no one else is going to do it for you.

This exercise turns up the intensity by making sure every part of your body is engaged. The constant switching from leg to leg, combined with lifting your hand off the ground, tests both coordination and balance.

It’s like doing two exercises at once – mountain climbers for speed and endurance training plus shoulder taps for stability and upper-body power.

5. Protraction Plank Jack

Protraction Plank Jack starts with you in a plank spot. Your hands are directly under your shoulders, and your body forms a straight line from head to heels. Make sure your feet are together.

Then, jump them wide apart, just like in a traditional jumping jack motion, but keep the rest of your body solid and still. As you do this move for 20 seconds followed by 10 seconds of rest, it targets multiple muscle groups at once – abs, chest, back muscles, along with arms and legs getting a good workout.

This exercise uses no equipment other than your own body weight. It boosts heart rate effectively during those short bursts of activity which is ideal for HIIT workouts. You alternate intense exercise with brief resting spells to burn calories fast while improving cardiovascular fitness.

Performing four rounds can make Protraction Plank Jack an excellent addition to any high-intensity workout routine aimed at building strength and endurance across the entire body.

6. Overhead Jack To Jumping Jack

Moving from Protraction Plank Jack, we get to Overhead Jack To Jumping Jack. This move blends two familiar exercises into one powerful combo to boost your heart rate and build endurance.

Start with your legs together and arms by your sides. Then, jump up, raising your arms above your head and spreading your legs wide apart at the same time. Quickly bring them back in and repeat.

It’s a full-body workout that hits many muscles at once – including your glutes, quads, shoulders, and core.

Doing this exercise for 40 seconds with a brief 20-second rest in between sets can really fire up your metabolism. The beauty of Overhead Jack To Jumping Jack lies in its simplicity; no equipment needed—just space to move around.

It fits perfectly into any HIIT routine for those looking to burn calories efficiently while improving their cardiovascular health. Keep those movements sharp and quick for the best results, making sure you’re using just body weight for resistance.

7. Mini Squat Hop

Mini Squat Hop is a great HIIT exercise to get your heart racing and muscles firing. You start with your feet shoulder-width apart, then drop down into a small squat. From there, you hop up lightly and land back in the squat position.

This move keeps you on your toes—literally—and adds an explosive element to your workout. It’s perfect for bodybuilders looking to mix cardio bursts into their routine. The key here is speed and repetition; aim for quick hops while keeping your form tight.

In my years as a fitness coach, I’ve seen firsthand how effective Mini Squat Hops can be for athletes at any level. Not just a calorie burner, this exercise also helps improve balance and agility which are vital for bodybuilding success.

“Keeping your back straight during the hop ensures that you engage the core, making it not only a lower-body but also a midsection workout,” I often remind my clients.

Adding Mini Squat Hops between weightlifting sets can elevate your heart rate and maximize fat burn.

8. Plank to Pike

Moving from Mini Squat Hop, let’s shift our focus to Plank to Pike. This move is a step-up for those wanting to mix core strength with flexibility. Start in a plank position – hands under shoulders and body straight.

Then, lift your hips high into the air, like you’re trying to form an upside-down V. Your legs and arms stay straight as you push your heels down. Slowly return to the starting plank spot.

This exercise demands balance and uses more than just your abs muscles.

It combines stretching with strength training without needing any tools. Bodybuilders looking for full-body activation find this effective. It targets not just the abs but also the lower back, shoulders, and hamstrings.

Keep your movements smooth and controlled – rush isn’t the goal here; precision is what builds muscle and improves flexibility at once.

9. Semi Squat Jump

Semi Squat Jump is like a power-up for your legs and heart. Stand with feet apart, just as wide as your hips. Then, drop into a half squat. Push through your feet to jump high into the air.

Land softly, bending your knees to soak up the impact. This move blasts calories and builds stronger muscles.

Next comes Jumping Single Leg Lunge. It turns up the heat on balance and strength in one smooth move.

10. Jumping Single Leg Lunge

After mastering the semi squat jump, take your HIIT workout to the next level with the jumping single leg lunge. This exercise is a game-changer for boosting power and balance in each leg.

You start by standing tall. Then, step back with one foot into a lunge position. Make sure your front knee stays above your ankle, not pushing past your toes. Now, here’s where it gets intense: explode upwards, switch legs in mid-air, and land softly into a lunge on the other leg.

I’ve seen many bodybuilders benefit from this move; it’s perfect for those aiming to increase muscle gain while keeping their heart rate up for effective fat burn during interval training sessions.

The beauty of this exercise lies in its simplicity–no equipment needed–just your body weight and a dose of determination. Adding jumping single-leg lunges to your tabata or any high-intensity interval session can seriously up the ante on cardiovascular health gains as well as muscular endurance and strength across lower body muscles groups like thighs and glutes.

Recommended Sets And Reps

Moving from mastering the jumping single leg lunge, setting up your workout plan is next. You need the right number of sets and reps for each exercise to get the best results. This table breaks it down simple for you.

For each HIIT move like push-up 3 points hops or burpee tuck jump, start with 3 sets. Each set should have moves lasting 45 seconds followed by resting for 20 seconds.

For beginners, stick to these numbers but aim to increase gradually as you get stronger. Advanced bodybuilders can add more sets or reduce rest time between sets for a tougher challenge.

Mixing cardio HIIT workouts with bodyweight moves helps build muscles and burn calories fast. Use this guide to fit your level – whether just starting out or pushing limits in advanced routines.

Types of HIIT Workouts

HIIT workouts come in different forms to match your fitness goals and what you enjoy. You can get your heart pumping with fast-paced cardio, lift weights to build strength, or use your body weight for exercises that push you hard.

Cardio HIIT

Cardio HIIT packs a punch for bodybuilders looking to boost their heart rate and shred fat. It combines intense bursts of activity with short rests. You do things like sprinting or biking as fast as you can, then cool down for a bit before going hard again.

This cycle amps up your workout without eating up time.

I’ve thrown myself into these workouts, feeling the burn and seeing the gains firsthand. For instance, hitting the treadmill or jumping rope at full speed gets my blood pumping fast.

Then I slow it down, catching my breath just long enough to go again. Cycle after cycle, it’s a battle but worth every drop of sweat for the stamina and muscle power I build each time.

HIIT with Weights

Moving from cardio HIIT, we get into HIIT with weights. This workout mixes fast moves and weight lifting to build muscle and burn fat. You use dumbbells, kettlebells, or barbells in exercises like squats, deadlifts, and presses.

The key is to pick a weight that lets you keep the speed up but still challenges your muscles. It’s perfect for bodybuilders wanting more strength and less fat.

In this type of training, timing is everything. You do quick bursts of lifting followed by short rests. Think doing a set of kettlebell swings for 30 seconds then resting for 15 seconds before moving on to squat presses.

This way, your heart rate stays high while you’re getting stronger—making it a powerful tool for anyone looking to enhance their physique without spending hours in the gym.

Bodyweight HIIT

Bodyweight HIIT makes use of your own body mass to create a powerful workout without needing gym tools. It’s perfect if you’re tight on time or don’t have equipment at home. You’ll go through moves like push-ups, squats, and lunges that boost your heart rate and burn calories fast.

This type of exercise keeps things simple yet highly effective, pushing your limits with every session.

In my years coaching athletes and fitness enthusiasts, I’ve seen firsthand how these workouts challenge even the most seasoned bodybuilders by using high-intensity bursts followed by short rests—no fancy machines required.

We jump from one move to the next with minimal break times, making sure our muscles work hard in every set. Now let’s dive into some sample HIIT workout plans….

Sample HIIT Workout Plans

For those just starting or looking to push their limits, sample HIIT workout plans offer a roadmap. These guides range from easy moves for beginners to tough challenges for advanced athletes, helping everyone find their stride.

Beginner HIIT Workouts

Starting with beginner HIIT workouts is great for those new to high-intensity interval training. These exercises are simpler but still pack a punch. Pick moves like jumping jacks, planks, and air squats.

Mix them into short bursts of hard work followed by brief rest periods. This setup keeps the heart pumping without overdoing it.

In your first routines, aim for 20 seconds of intense effort on each move with 10 to 15 seconds of rest between them. Cycle through five exercises that target different body parts—a mix from arms to legs—to keep things balanced.

Using body weight means no special tools needed; just some space and maybe a mat for comfort. Stick with it, and soon you’ll be ready to tackle more demanding sessions.

Intermediate HIIT Workouts

For those in the middle of their fitness journey, intermediate HIIT workouts offer a great challenge. These sessions mix cardio with bodyweight moves to push your limits. They use exercises like Semi Squat Jump and Plank to Pike, demanding more from your muscles and heart.

You’ll do each move for 40 seconds, then rest for 20 seconds. This pace keeps your heart racing and burns lots of calories.

Get ready to up your game with weights and tougher moves. Adding dumbbells or kettlebells makes exercises harder, helping you build muscle faster. Try doing a Burpee Tuck Jump or Mountain Climber Cross with added weight — it’s tough but effective! The goal is to keep improving while keeping workouts under an hour, perfect for busy schedules.

Advanced HIIT Workouts

Advanced HIIT workouts push you harder. They mix high-intensity moves with less rest. Think of doing burpee tuck jumps back to back with minimal breaks. This level includes tough exercises like semi squat jumps and jumping single leg lunges.

You use your bodyweight to challenge every muscle.

As a fitness coach, I’ve seen how these workouts can transform bodies. They make your heart work hard and boost strength fast. After mastering basics, these are the steps up to test limits and see big changes.

Now, let’s move on to why adding weights or cardio options can take HIIT to even higher levels for bodybuilders looking for serious gains.

Conclusion

HIIT workouts pack a punch. They’re quick, burn calories fast, and boost heart health. The exercises we shared show just that. Push-ups to jumps, these moves keep you on your toes.

You can do them anywhere—no gym needed. Plus, with plans for all levels, anyone can start.

These exercises save time but still ask a lot from your muscles and lungs. They make your body stronger and more efficient at using oxygen. And if you stick with it? Your blood pressure might get better too.

For those new or looking for a challenge, our list has something for everyone. Cardio bursts or weight-lifting—the choice is yours.

Need more help? Books and websites on HIIT are out there waiting.

Remember this – strong legs today mean fast sprints tomorrow. Keep pushing; your future self will thank you.

FAQs

1. What is HIIT, and why does it work so well?

HIIT stands for High-Intensity Interval Training… It mixes short bursts of exercise followed by rest. This method keeps your heart rate up, helping you burn fat fast. It’s effective because it pushes your body hard in a short time!

2. Can I do HIIT workouts without any equipment?

Yes! You can use just your body weight for many exercises… Think jumping jacks or burpees. No gym gear needed – perfect for home workouts.

3. How long should my workout be to get the best results from HIIT?

Not long! A full-body HIIT session can be as short as 15 minutes but intense… Just make sure you’re moving quickly and taking those 20 seconds of rest between exercises.

4. What are some examples of HIIT exercises I can start with?

Start with these five: high knees, squats, burpees, push-ups, and mountain climbers… Each move gets your whole body working – remember to take that brief rest after each one.

5. Is there a difference between Tabata and other forms of interval training?

Yep! Tabata is a type of HIIT but more specific—20 seconds all out effort followed by 10 seconds rest; repeat eight times… It’s super intense but over in just four minutes.

6. How often should I do HIIT for the best results?

Aim for three to four times a week… But listen to your body – if you’re sore, give yourself extra time to recover before going again.