Last Updated: November 21, 2025
HIIT Basics
HIIT Definition
Alternating short bursts of intense exercise with recovery periods
Work Intervals
High intensity effort (20-90 seconds at 80-95% max HR)
Rest Intervals
Active recovery or complete rest (10-120 seconds)
Session Duration
10-30 minutes total (excluding warmup/cooldown)
Frequency
2-4 times per week (allow recovery days)
Benefits
Fat burn, cardiovascular fitness, time-efficient
EPOC Effect
Afterburn - elevated calorie burn post-workout (up to 24 hours)
Popular HIIT Protocols
Tabata (4 minutes)
20 seconds work / 10 seconds rest × 8 rounds
30/30 Protocol
30 seconds work / 30 seconds rest × 10-20 rounds
40/20 Protocol
40 seconds work / 20 seconds rest × 8-12 rounds
60/60 Protocol
60 seconds work / 60 seconds rest × 6-10 rounds
EMOM (Every Minute On Minute)
Complete exercise in under 60 sec, rest remainder
Pyramid Protocol
Increase then decrease work intervals (20/30/40/30/20)
Little Method
60 seconds work / 75 seconds rest × 8-12 rounds
Gibala Method
60 seconds work / 60 seconds rest × 10 rounds
Bodyweight HIIT Exercises
Burpees
Full-body explosive movement (squat-plank-jump)
Mountain Climbers
Plank position, alternating knee drives
Jump Squats
Explosive squat with vertical jump
High Knees
Running in place, knees to waist height
Jump Lunges
Alternating lunge jumps
Push-Up to T
Push-up then rotate into side plank
Plank Jacks
Plank position, jump feet out and in
Tuck Jumps
Jump bringing knees to chest
Speed Skaters
Lateral jumps side to side
Bear Crawl
Crawl on hands and feet, core engaged
Cardio HIIT Exercises
Sprint Intervals
All-out sprint for 20-30 seconds
Bike Sprints
Max effort cycling (stationary or outdoor)
Rowing Intervals
High-intensity rowing machine work
Jump Rope
Fast jump rope intervals
Stair Sprints
Run up stairs at maximum speed
Battle Ropes
Alternating or double wave intervals
Assault Bike
Air bike all-out intervals
Swimming Sprints
25-50m max effort laps
Weighted HIIT Exercises
Kettlebell Swings
Explosive hip hinge with kettlebell
Dumbbell Thrusters
Squat to overhead press combo
Medicine Ball Slams
Explosive overhead slam to ground
Kettlebell Goblet Squats
Squat holding weight at chest
Dumbbell Snatches
Explosive pull from ground to overhead
Box Jumps (Weighted Vest)
Jump onto elevated platform with added weight
Barbell Cleans
Explosive lift to shoulder height
Farmer's Carry Sprints
Sprint while holding heavy dumbbells/kettlebells
15-Minute HIIT Workouts
Beginner HIIT
30s work/30s rest: Jumping jacks, squats, push-ups, lunges (3 rounds)
Cardio Blast
40s work/20s rest: High knees, burpees, mountain climbers, jump squats (3 rounds)
Tabata Mix
20s work/10s rest: Burpees (4 min), Mountain climbers (4 min), Jump squats (4 min)
Lower Body Burn
45s work/15s rest: Jump squats, lunges, single-leg hops, wall sit (3 rounds)
Core Crusher
30s work/15s rest: Plank jacks, bicycle crunches, Russian twists, V-ups (4 rounds)
20-Minute HIIT Workouts
Full Body HIIT
40s work/20s rest: Burpees, thrusters, box jumps, rows, planks (4 rounds)
EMOM Challenge
Min 1: 10 burpees, Min 2: 15 kettlebell swings, Min 3: 20 jump squats, Min 4: 30s plank (5 rounds)
Pyramid Workout
Work: 20s/30s/40s/30s/20s, Rest: 10s between (5 exercises × 5 rounds)
Dumbbell HIIT
45s work/15s rest: DB thrusters, renegade rows, goblet squats, push presses (4 rounds)
Warmup & Cooldown
Dynamic Warmup (5 min)
Arm circles, leg swings, hip circles, light jog
Mobility Work
Cat-cow, world's greatest stretch, inchworms
Activation
Glute bridges, bird dogs, band pull-aparts
Cooldown (5 min)
Walk, light jog, bring heart rate down gradually
Static Stretching
Hold stretches 30+ seconds: hamstrings, quads, hip flexors, shoulders
Foam Rolling
Roll out tight muscles post-workout
Safety & Progression
Medical Clearance
Consult doctor before starting (especially if health concerns)
Form Over Speed
Maintain proper technique even when fatigued
Listen to Body
Stop if experiencing pain (not just discomfort)
Progression
Start 2x/week, gradually increase frequency and intensity
Recovery Days
Allow 24-48 hours between HIIT sessions
Hydration
Drink water before, during, and after workout
Modify Exercises
Reduce impact (step instead of jump) as needed
Equipment-Free HIIT
Living Room HIIT
No equipment needed - burpees, squats, push-ups, planks
Park Workout
Use benches for step-ups, dips, incline push-ups
Travel HIIT
Hotel room friendly - mountain climbers, jumping jacks, shadow boxing
💡 Pro Tip:
Use a
Tabata Timer App
for precise intervals. Start with 2-3 HIIT sessions per week and focus on
effort level
(80-95% max) rather than just speed. Always prioritize proper form to prevent injury.