• Introduction
  • List of HIIT exercises
  • 50+ free HIIT workouts
  • Final thoughts
  • Sources

Introduction

HIIT workouts have been popular for both active individuals and athletes for a long time now. And rightly so! They have proven to be an extremely effective way to improve fitness and performance in a relatively short amount of time. What’s even better, HIIT workouts are highly flexible and can be designed according to the needs of the individual. When creating the perfect HIIT workout, you should remember these four key factors;

  • Number of exercises
  • Duration of each exercise
  • Duration of the recovery period
  • The number of sets/rounds

The optimal ratio between exercise and rest depends on your level of fitness. For example, beginners may start with a 1:1 ratio (eg. 30s of exercise and 30s of rest) and work their way up. In sports science, HIIT workouts usually refer to intermittent ”all-out” sprints on a stationary bike or while running. However, nowadays HIIT workouts have evolved to include various bodyweight and light resistance exercises, offering more variety.

Generally speaking, HIIT workouts consist of 8-12 intervals that last between 30-60s. Each exercise is performed 1-3 times in a row and interspersed with a 15-75s rest period. There is also a lot of flexibility here, and you may want to switch up the number of exercises and rounds according to your needs. The overall intensity of your HIIT workout depends on your fitness level, what exercises you choose, as well the duration of the interval/rest.

This post offers a wide variety of HIIT workouts (including a few Tabata and sprint interval workouts) for every fitness level. We’ve also made a huge list of exercises that can give you some ideas when creating your own high-intensity interval routine. If you want to learn more about what makes HIIT so effective, feel free to check out this article.

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HIIT Workouts & Exercises

Consists of bodyweight, light resistance & sprint exercises30-60s of maximum effort1-3 exercises8-12 intervals15-30s rest between intervals

List of HIIT exercises

If you are looking for some HIIT inspiration, feel free to check out these lists of exercises. Because most people don’t own a huge amount of workout equipment, we’ve divided them into bodyweight, kettlebell, dumbbell, resistance band, and jump rope sections – all in alphabetical order.

We recommend you choose exercises that you can perform as fast as possible – while maintaining proper technique. 

Bodyweight exercises

  • Army crawl
  • Back extensions
  • Bear crawl
  • Bicycle crunch
  • Bicycle kicks
  • Bird dogs
  • Bounding
  • Box jump
  • Burpees
  • Bridge
  • Bridge and reach
  • Calf raises
  • Crab walk
  • Crocodile crawl
  • Crunches
  • Dead bug
  • Donkey kicks
  • Fire hydrants
  • Flutter kicks
  • Glute bridge
  • Handstand
  • Hand walk
  • Hanging knee raise
  • Hanging leg raise
  • Hanging leg raise with split
  • Heel touches
  • High knees run
  • Hip lift crunch
  • Hollow body rock
  • Jump squats
  • Jumping Jacks
  • L-sit
  • Lateral side jumps
  • Leaping
  • Lunges
  • Lunge jumps
  • Lying leg lift
  • Mountain climbers
  • Oblique crunch
  • Pistol squats
  • Planks
  • Pull-ups
  • Push-ups
  • Raised leg crunch
  • Reverse crunch
  • Russian twists
  • Side-to-side push-ups
  • Side planks
  • Single-leg squat
  • Skater squats
  • Sprints
  • Sumo squat
  • Superman
  • Squats
  • Squat holds
  • Swimmer
  • Toe touch
  • Tricep dips
  • Tuck jumps
  • V-ups
  • Walking planks
  • Wall squat
  • Windshield wiper

Kettlebell exercises

  • Bob and weave
  • Bottoms up clean
  • Bottoms up press
  • Calf raise
  • Clean
  • Clean and press
  • Clean and push press
  • Clean, squat, and press
  • Deadlift
  • Deck squat
  • Double lunge
  • Farmer carry
  • Goblin squat
  • Good morning
  • Gorilla row
  • Half kneeling press
  • Halo
  • High pull
  • Hip thrust
  • Lateral swing
  • Lunge
  • Lunge and press
  • Lunge with rotation
  • Overhead press
  • Overhead reverse lunge
  • Overhead squat
  • Overhead walking lunge
  • Pistol squat
  • Push press
  • Racked squat
  • Racked reverse squat
  • Regular row
  • Renegade row
  • Reverse lunge
  • Reverse Turkish get-up
  • Romanian deadlift
  • Russian twist
  • Seesaw row
  • Shoulder shrug
  • Side bend
  • Side lunge
  • Side lunge and clean
  • Side stepping swing
  • Single-arm deadlift
  • Single-handed swing
  • Single-leg clean
  • Single-leg deadlift
  • Sit and press
  • Slingshot
  • Snatch
  • Straight arm sit-up
  • Suitcase row
  • Sumo squat
  • Swing
  • Swing changing hands
  • Tall kneeling press
  • Thruster
  • Turkish get-up
  • Two-handed squat and press
  • Windmill

Dumbbell exercises

  • Alternating front raise
  • Bench press
  • Bent over flye
  • Bicep curl
  • Bottoms up clean
  • Bottoms up press
  • Bow extension
  • Calf raise
  • Clean
  • Clean and press
  • Clean and push press
  • Clean, squat, and press
  • Concentration curl
  • Deck squat
  • Deltoid raise
  • Double lunge
  • Farmer carry
  • Floor T-raise
  • Front raise
  • Goblin squat
  • Good morning
  • Gorilla row
  • Grip curl
  • Half kneeling press
  • Halo
  • Hammer curl
  • High pull
  • Hip thrust
  • Incline bench press
  • Lateral swing
  • Lunge
  • Lunge and press
  • Lunge with rotation
  • Lying pullover
  • Overhead press
  • Overhead reverse lunge
  • Overhead squat
  • Overhead triceps press
  • Overhead walking lunge
  • Pistol squat
  • Plank row
  • Pointing dog
  • Push press
  • Racked squat
  • Racked reverse squat
  • Regular row
  • Renegade row
  • Reverse flye
  • Reverse lunge
  • Reverse Turkish get-up
  • Romanian deadlift
  • Screwdriver
  • Seesaw row
  • Shoulder raise
  • Shoulder shrug
  • Side bend
  • Side lunge
  • Side lunge and clean
  • Side raise
  • Side-stepping swing
  • Single-arm deadlift
  • Single-arm row
  • Single-leg clean
  • Single-leg deadlift
  • Sit and press
  • Slingshot
  • Snatch
  • Step-up
  • Straight arm sit-up
  • Suitcase row
  • Sumo squat
  • Swing
  • Swing changing hands
  • Tactical lunge
  • Tall kneeling press
  • Thruster
  • Tricep extension
  • Tricep kickback
  • Turkish get-up
  • Two-handed squat and press
  • V-up
  • V-sit cross jab
  • Windmill
  • Wrist curl

Jump rope exercises

  • Alternate foot jumps
  • Backwards jumping
  • Basic jump
  • Bell jump
  • Boxer step
  • Can Can
  • Criss-cross
  • Criss-cross double unders
  • Double unders
  • Foot cross jump
  • Full twist
  • Half twist
  • Heel-to-heel
  • Heel-toe step
  • Hopscotch
  • High jumps
  • High knees
  • Jogging step
  • Jump rope jacks
  • Mummy kicks
  • Scissors
  • Side under jump
  • Side straddle
  • Side swing
  • Side-to-side jumps
  • Single leg jump
  • Skier
  • Swing jumps
  • Toe-to-toe jump
  • Wounded duck

Resistance band exercises

  • Ankle flexion
  • Archer pull
  • Bird dog
  • Bent-over row
  • Bicep curl
  • Bicycle
  • Chest press
  • Dead bug
  • Donkey kick
  • External rotation
  • Flye
  • Fire Hydrant
  • Forward raise
  • Front squat
  • Glute and lateral raise
  • Glute bridge
  • Hammer curl
  • High plank jack
  • Hip hinge
  • Jumping jack
  • Kneeling crunch
  • Lateral hockey jump
  • Lateral lunge
  • Lateral walk
  • Lateral plank walk
  • Lateral raise
  • Lat pulldown
  • Leg extension
  • Leg raise with split
  • Low plank jack
  • Lunge
  • Lying hip abduction
  • Lying hip adduction
  • Lying leg curl
  • Lying pullover
  • Overhead press
  • Plank tap
  • Press-up
  • Pull apart
  • Pulldown
  • Pull-up
  • Push-up
  • Rear delt fly
  • Reverse crunch
  • Russian twist
  • Seated abduction
  • Seated adduction
  • Seated row
  • Squat
  • Squat to overhead press
  • Single-arm row
  • Single leg raise
  • Splitter
  • Standing abductor
  • Standing adductor
  • Tricep overhead extension
  • Tricep extension
  • Triceps kickback
  • Upright row
  • Woodchopper

Athletes often use sprint interval training to develop speed endurance.

50+ free HIIT workouts

This is what you’re here for, right? A full list of HIIT workouts and exercises for you to try out at home or at the gym. Hope these samples will help you get started and give some ideas on how to create your own high-intensity training routine. Have fun training!

Beginner bodyweight HIIT workouts

Sample 1

  • 2x30s Push-ups
  • 2x30s Back extensions
  • 2x30s Bicycle kicks
  • 30s rest between intervals

Sample 2

  • 3x30s Lunges
  • 3x30s V-ups
  • 3x30s Tricep dips
  • 30s rest between intervals

Sample 3

  • 2x30s Squats
  • 2x30s High knees 
  • 2x30s Alternating lunge jumps
  • 30s rest between intervals

Beginner Kettlebell HIIT workouts

Sample 1

  • 2x30s Kettlebell swings
  • 2x30s Goblet squats
  • 2x30s Clean and push press
  • 30s rest between intervals

Sample 2

  • 2x30s Kettlebell lunges
  • 2x30s Gorilla row
  • 2x30s Front squats
  • 30s rest between intervals

Sample 3

  • 2x30s Single-handed swing
  • 2x30s Swing changing hands
  • 2x30s Thruster
  • 30s rest between intervals

Beginner Dumbbell HIIT workouts

Sample 1

  • 2x30s Bicep curls
  • 2x30s Tricep kickback
  • 2x30s Dumbbell squats
  • 30s rest between intervals

Sample 2

  • 3x30s Squat and press
  • 3x30s Gorilla row
  • 3x30s Single-arm alternating swing 
  • 3x30s Deadlifts 
  • 30s rest between intervals

Sample 3

  • 4x30s Single-arm dumbbell row
    (switch arms between intervals)
  • 2x30s Dumbbell V-ups
  • 2x30s Thrusters
  • 30s rest between intervals

Beginner Jump Rope HIIT workouts

Sample 1

  • 3x30s Basic jumps
  • 3x30s Back extensions
  • 3x30s V-ups
  • 30s Rest between intervals

Sample 2

  • 2x30s Alternate foot jumps
  • 2x30s Squat jumps
  • 2x30s Backwards jumps
  • 30s Rest between intervals

Sample 3

  • 2x30s High knee jumps
  • 2x30s Heel-toe step
  • 2x30s Jogging step
  • 30s Rest between intervals

Beginner Resistance band HIIT workouts

Sample 1

  • 2x30s High knees run
  • 2x30s Bicep curl
  • 2x30s Triceps extension
  • 30s Rest between intervals

Sample 2

  • 3x30s Resistance band squats
  • 3x30s Lateral raise
  • 3x30s Chest flye
  • 30s Rest between Intervals

Sample 3

  • 2x30s Split squats
  • 2x30s Squats
  • 2x30s Shoulder press
  • 30s Rest between sets

Beginner sprint HIIT workouts

Sample 1

  • Intensity at >80% of your maximum
  • 30s sprint
  • 4 repetitions
  • 2min rest between sprints

Total sprinting duration 2mins.

Sample 2

  • Intensity at >80% of your maximum
  • 10s sprint
  • 10 repetitions
  • 2min rest between sprints

Total sprinting duration 1min 40s.

Sample 3

  • Intensity at >80% of your maximum
  • 20s sprint
  • 6 repetitions
  • 5min active recovery between sprints (walking/jogging, etc.)

Total sprinting duration 2mins.

Intermediate bodyweight HIIT workouts

Sample 1

  • 2x45s Jumping jacks
  • 2x45s Bicycle kicks
  • 2x45s Jump lunges
  • 2x45s Push-ups
  • 15s rest between intervals

Sample 2

  • 3x45s Box jumps
  • 3x45s Russian twists
  • 3x45s Squats
  • 15s rest between intervals

Sample 3

  • 3x45s High knees 
  • 3x45s Skater jumps
  • 3x45s Mountain climbers
  • 15s rest between intervals

Intermediate Kettlebell HIIT workouts

Sample 1

  • 2x45s Kettlebell swings
  • 2x45s Bob and weave
  • 2x45s Two-handed squat and press
  • 15s rest between intervals

Sample 2

  • 2x45s Lunge and press
  • 2x45s Burpees
  • 2x45s High pulls
  • 15s rest between intervals

Sample 3

  • 2x45s Thrusters
  • 2x45s One-handed alternating swing
  • 2x45s Kettlebell cleans
  • 15s rest between intervals

Intermediate Dumbbell HIIT workouts

Sample 1

  • 2x45s Thrusters
  • 2x45s Push-up renegade row
  • 2x45s Russian twists
  • 2x45s Burpees
  • 15s Rest between intervals

Sample 2

  • 3x45s High knees run
  • 3x45s Dumbbell cleans
  • 3x45s Overhead press
  • 3x45s Side lunges
  • 20s Rest between intervals

Sample 3

  • 3x45s Mountain climbers
  • 3x45s Thrusters
  • 3x45s Crocodile crawl
  • 20s Rest between intervals

Intermediate Jump Rope HIIT workouts

Sample 1

  • 2x45s Basic jumps
  • 2x45s Push-ups
  • 2x45s Russian twists
  • 2x45s Alternate foot jumps
  • 15s Rest between intervals

Sample 2

  • 3x45s Bell jumps
  • 3x45s Lunge jumps
  • 3x45s Raised leg crunches
  • 3x45s Backwards jumps
  • 20s Rest between intervals

Sample 3

  • 3x45s Hopscotch jumps
  • 3x45s Mountain climbers
  • 4x45s Single-leg jump
    (Alternate legs between intervals)
  • 15s Rest between intervals

Intermediate Resistance band HIIT workouts

Sample 1

  • 2x45s Front squats
  • 2x45s Archer pulls
  • 2x45s Lunge jumps
  • 2x45s Woodchoppers
  • 15s Rest between intervals

Sample 2

  • 3x45s Jumping jacks
  • 3x45s Lateral squat walk
  • 3x45s Box jumps
  • 15s Rest between Intervals

Sample 3

  • 3x45s Hockey jumps
  • 3x45s Squat jumps
  • 3x45s Burpees
  • 15s Rest between intervals

Intermediate sprint HIIT workouts

Sample 1

  • Intensity at >98% of your maximum
  • 60m distance per sprint
  • 4 repetitions
  • 3 sets
  • 1min rest between sprints
  • 10min rest between sets

Total sprinting distance 720m.

Sample 2

  • Intensity at >98% of your maximum
  • 40m distance per sprint
  • 10 repetitions
  • 30s rest between sprints

Total sprinting distance 400m.

Advanced bodyweight HIIT workouts

Sample 1

  • 3x45s Burpees
  • 3x45s Russian twists
  • 3x45s Mountain climbers
  • 3x45s Push-ups
  • 15s rest between intervals

Sample 2

  • 2x60s Lunges
  • 2x60s Crocodile crawl
  • 2x60s Squat jumps
  • 2x60s Bicycle crunch
  • 20s rest between intervals

Sample 3

  • 4x45s Sumo squats
  • 4x45s Plank
  • 4x45s Side-to-side push-ups
  • 15s rest between intervals

Sample 4

  • 3x60s Burpees
  • 3x60s Flutter Kicks
  • 3x60s Push-ups
  • 3x60s Sprint
  • 30s rest between intervals

Advanced Kettlebell HIIT workouts

Sample 1

  • 3x45s Squat and press
  • 3x45s Russian twists
  • 3x45s High pulls
  • 15s rest between intervals

Sample 2

  • 2x60s Kettlebell swings
  • 2x60s Burpees
  • 2x60s Goblet squats
  • 2x60s Mountain climbers
  • 30s rest between intervals

Sample 3

  • 4x45s Thrusters
  • 4x45s One-handed alternating swing
  • 4x45s Kettlebell lunges
  • 15s rest between intervals

Advanced dumbbell HIIT workouts

Sample 1

  • 3x45s Squat and press
  • 3x45s Russian twists
  • 3x45s Push-up renegade row
  • 15s rest between intervals

Sample 2

  • 2x60s Dumbbell lunge
  • 2x60s Burpees
  • 2x60s Goblet squats
  • 2x60s Straight arm sit-up
  • 30s rest between intervals

Sample 3

  • 4x45s Thrusters
  • 4x45s Bent over flye
  • 4x45s Sumo squats
  • 15s rest between intervals

Advanced Jump Rope HIIT workouts

Sample 1

  • 3x45s Basic jumps
  • 3x45s Full twist
  • 3x45s Burpees
  • 3x45s High knees
  • 15s Rest between intervals

Sample 2

  • 2x60s Double unders
  • 2x60s Hockey jumps
  • 2x60s Criss-cross
  • 2x60s Mountain climbers
  • 20s Rest between intervals

Sample 3

  • 4x45s Toe-to-toe jumps
  • 4x45s Squat jumps
  • 4x45s Jogging step
  • 15s Rest between intervals

Advanced Resistance band HIIT workouts

Sample 1

  • 3x45s Jumping jack
    (resistance band between the thighs)
  • 3x45s Kneeling crunch
  • 3x45s External rotation
  • 3x45s Resistance band squats
  • 15s Rest between intervals

Sample 2

  • 2x60s Squat side step
  • 2x60s Squats
  • 2x60s Burpees
  • 2x60s Archer pull
  • 20s Rest between intervals

Sample 3

  • 4x45s Squat hold pull-apart
  • 4x45s Chest flye
  • 4x45s Triceps pull
  • 4x45s Bicep curl
  • 15s Rest between intervals

Advanced sprint HIIT workouts

Sample 1

  • Intensity at 90-95% of your maximum
  • 80m distance per sprint
  • 4 repetitions
  • 4 sets
  • 2-4min rest between sprints 
  • 8-15min rest between sets

Total sprinting distance 1280m.

Michael Johnson’s ”60/40” 

  • 60m maximal sprint, followed by a 40m jog.
  • Repeat until you have run a full 400m lap.
  • 5min rest.
  • 2 sets.

Emil Zatopék’s workout

  • 5 repetitions of 200m
  • 20 repetitions of 400m
  • 5 repetitions of 200m
  • 200m jog in between

Total running distance: 16000m

Zatopék (1922-2000) used the early intervals as a warm-up and the later intervals to cool down. He favored 200m sprints to improve his speed and 400m to improve his stamina. This training volume is considered very high even by modern standards.

Tabata workouts

Original Tabata workout

  • 20s of maximum intensity effort on a stationary bike
  • 10s rest
  • 8 sets

Total workout duration: 4 minutes

Bodyweight Tabata 1

  • 2x20s high knee run (as many as possible)
  • 10s rest between sets
  • 2x20s plank punch (as many as possible)
  • 10s rest between sets
  • 2x20s jumping jacks (as many as possible)
  • 10s rest between sets
  • 2x20s lateral skater jumps (as many as possible)
  • 10s rest between sets

Total workout duration: 4 minutes

Bodyweight Tabata 2

  • 2x20s jump rope (as many as possible)
  • 10s rest between sets
  • 2x20s in/out boat (as many as possible)
  • 10s rest between sets
  • 2x20s line jumps (as many as possible)
  • 10s rest between sets
  • 2x20s push-ups (as many as possible)
  • 10s rest between sets

Total workout duration: 4 minutes

Bodyweight Tabata 3

  • 2x20s Burpees (as many as possible)
  • 10s rest between sets
  • 2x20s Russian Twists (as many as possible)
  • 10s rest between sets
  • 2x20s Squats (as many as possible)
  • 10s rest between sets
  • 2x20s Lunges (as many as possible)
  • 10s rest between sets

Total workout duration: 4 minutes

Bodyweight Tabata 4

  • 2x20s Mountain climbers (as many as possible)
  • 10s rest between sets
  • 2x20s Push-ups (as many as possible)
  • 10s rest between sets
  • 2x20s Split squats (as many as possible)
  • 10s rest between sets
  • 2x20s Box jump (as many as possible)
  • 10s rest between sets

Total workout duration: 4 minutes

Sprint Tabata

  • 20s all out sprint
  • 10s rest
  • 8 sets

Total workout duration: 4 minutes

AMRAP workouts

Sample 1

  • As many rounds as possible in 12mins
Exercises:
  • 50 Jumping jacks
  • 10 Burpees
  • 20 Lunge jumps
  • 20 Mountain climbers
  • 20 Crunches

Sample 2

  • As many rounds as possible in 12mins
Exercises:
  • 10 Burpees
  • 20 Box jumps
  • 20 Mountain climbers
  • 20 Crunches
  • 40m Sprint

Note that we are not responsible for any injuries that may occur during these drills or practices. Always remember to train within your own limits and at the guidance of a professional instructor.

High-intensity interval training can improve both aerobic and anaerobic endurance.

Final thoughts

And there you have it! A huge list of HIIT workouts for you to try out at the gym or at home. Remember, as with any other form of training, you must progressively overload your body in order to have the desired effect of your high-intensity interval training. So, if you are just starting out, choose some lighter HIIT workouts with shorter intervals and longer recovery periods.

Due to the intensity of HIIT workouts, it is recommended to let your body recover at least 48-72h between two high-intensity sessions. Thus, you can perform more traditional endurance or strength training on other days of the week. 

Another thing to keep in mind is that training is not the only thing you need to maintain if you want to be healthy and improve your performance. In fact, proper nutrition and sufficient rest are just as important if you want to improve your fitness. 

Did you learn anything new about HIIT workouts? Let us know in the comments. 

Sources

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