There are a lot of exercise styles to choose from, and whether you are a pro-athlete or a beginner, it can be difficult to decide which workouts to try. In this review, we will discuss HIIT exercises and review ten popular routines. If you want to lose weight quickly and build your anaerobic and aerobic capacities, then you should definitely try HIIT exercises. Though they are tiring, they will provide you with great results in a short amount of time.

HIIT FAQ

Before we begin to review ten of the top HIIT exercises, we want to answer some frequently asked questions and provide more context for this article.

What Are HIIT Exercises?

What Are the Benefits of HIIT Exercises?

How Long Do HIIT Exercises Take to Complete?

Where Can You Do HIIT Exercises?

How We Reviewed

We chose ten popular and easy to complete HIIT exercises that do not require a lot of time or equipment. We reviewed them by describing each exercise and explaining the steps of how to complete it. Then, we described what one rep entails, how much rest to take between sets, and how many sets to complete. We hope that this gives you an idea of how to successfully accomplish each routine, and which ones will work best for your next workout.

Overall Price Range of HIIT Exercises

Many of these HIIT exercises do not require any equipment and can be completed in any location. Therefore, they cost nothing to complete. Two of the exercises below require dumbbells.You can find dumbbells for very affordable prices, depending on the weight and type you buy. Overall, these workouts are very affordable and should not involve a dramatic monetary investment.

The 10 Best HIIT Exercises

  • Walk and Sprint
  • Sumo Deadlift High-Pull
  • Jog and Sprint
  • Infinite Pushups
  • Spider Squat
  • Infinite Squats
  • Dragonfly
  • Push and Squat
  • Tuck Jump
  • Infinite Burpees

Walk & Sprint

  • About
  • Steps
  • Reps

As mentioned earlier, one walk and sprint equal one rep. Ideally, aim to repeat the walk to sprint cycle eight to ten times. By rep number three or four, you should definitely be feeling the burn. Once you improve, you can increase the number of reps to see further results. You can also add to the intensity of this exercise by jogging and sprinting, which we discuss further in this review.

Sumo Deadlift High-Pull

  • About
  • Steps
  • Reps

In the Sumo Deadlift High-Pull, stand with wide feet and toes turned out. Choose a moderate amount of weight and hold one dumbbell in each hand. Then, squat and lower your weights towards the floor. As with other squats, make sure you have correct form to prevent injury.

Jog & Sprint

  • About
  • Steps
  • Reps

This HIIT exercise takes the walk and sprint exercise to the next level. It utilizes the same concept: changing between low-intensity activity to high-intensity activity. However, the change is not as dramatic as switching from walking to sprinting. It will certainly drain your energy faster than the walk and sprint as you are maintaining a faster overall pace. If you are just beginning to try HIIT exercises, start with the walk and sprint before advancing to this activity.

Infinite Pushups

  • About
  • Steps
  • Reps

One rep consists of ten push-ups followed by a period of rest. Most people do about ten sets, but it depends on your endurance and strength levels. We recommend that you try to accomplish anywhere from eight to twelve sets and re-assess based on your progress. Infinite push-ups require no equipment and can be performed anywhere, so it is especially great for people on the go.

Spider Squat

  • About
  • Steps
  • Reps

This is a great exercise for your legs, waist, and abdominal muscles. With the spider squat, stand with your feet about hip-width apart with your arms by your sides. Then, you squat for the floor with your fingertips and maintain that position as you turn to the left, rotate back to the center, and then rotate to the right.

Infinite Squats

  • About
  • Steps
  • Reps

One rep means one set of 10 air squats combined with a rest period. You can choose to rest for ten to thirty seconds, but we recommend taking the entire 30 second opportunity to relax. Your legs will thank you.

DragonFly

  • About
  • Steps
  • Reps

You should aim to complete as many reps as possible during a 45 second period. Then, rest for 10 to 30 seconds before completing another set. A good goal to accomplish is three to five sets in one period.

Push & Squat

  • About
  • Steps
  • Reps

One rep means ten pushups and then squats. If you want to make the exercise more difficult, you can perform one pushup, then one squat, until you reach ten of each before resting. You can vary your rest time and take anywhere from ten to thirty seconds to catch your breath, but we recommend that you aim to rest for thirty seconds in between each set. The number of sets you do depends on your endurance and strength capacities but aim to accomplish eight to twelve if possible.

Tuck Jump

  • About
  • Steps
  • Reps

One rep is one jump. You should aim to complete as many tuck jumps as possible for twenty seconds, followed by a rest period of ten to thirty seconds. We recommend that you complete three to five sets, and as you improve, you can increase the number of sets you accomplish.

Inifinite Burpees

  • About
  • Steps
  • Reps

One rep is ten burpees, followed by a rest period of 30 to 60 seconds, depending on your intended difficulty. Ideally, you would continue to complete this exercise until you almost throw up, but if you do not want to push yourself to that limit, try to accomplish ten sets.

The Verdict

All of these HIIT exercises will leave you tired and fatigued, and if you do them consistently, you should see dramatic results in your anaerobic and aerobic capacities. Before trying any of them, make sure you are performing the correct form to avoid injury. Also, start slow before trying to accomplish more reps and sets than you can reasonably do. You will improve over time, and we hope that these exercises leave you feeling more empowered and energetic with your increased strength and endurance capacities!



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