HIIT Exercises List: 160+ Movements & Workouts with PDF

  • Last Updated: July 24, 2026
HIIT bodyweight exercises list

If you’re looking for an ultimate list of HIIT exercises, you’ve come to the right place.

In this article, I’ll share a comprehensive list of high-intensity exercises that you can include in a HIIT program.

I’ve shared those exercises in three parts (Part A, B, and C).

Part A includes high-intensity bodyweight exercises. These exercises require no equipment. You can do them anywhere, including at home. And most of them are beginner-friendly as well.

Part B includes weighted exercises (using kettlebells, dumbbells, barbells, and medicine balls). These are good for developing strength, burning fat, and improving physical appearance.

Part C includes equipment-based gym exercises (such as Treadmill, Bicycle, Rowing Machine, Ski Erg, and Battle Rope). These are great calorie-burning exercises that can be a part of a gym HIIT program.

Depending on where you train and what equipment you use, you can use those exercises to improve your fitness level.

HIIT Full Form and Definition

HIIT is a short term for High-Intensity Interval Training. It involves performing exercises at high intensity followed by a short recovery period.

For example, doing as many squats as possible in 30 seconds (working phase), followed by 30 seconds of rest (interval to cool down).

HIIT involves performing exercises at 75 to 95 percent of your maximum heart rate.

It aims to improve cardiovascular health, speed up weight loss, maintain muscle, boost endurance, and improve overall fitness. (Source: International Journal of Environmental Research and Public Health and Frontiers in Physiology)

Part A: Bodyweight HIIT Exercises List (No Equipment Needed)

HIIT Exercises and Workout List
List of HIIT exercises
  1. Jumping jacks
    • Muscles worked: Full-body
    • Difficulty Level: Beginner
    • Focus: Mobility, Cardio
  2. High Knees
    • Muscles worked: Hips, Glutes, and Hamstrings
    • Difficulty Level: Beginner
    • Focus: Mobility and Strength
  3. Jump Squats
    • Muscles worked: Glutes and Quads
    • Difficulty Level: Intermediate
    • Focus: Power and Strength
  4. Burpees
    • Muscles worked: Glutes, Hamstrings, Core, Triceps, Chest, and Calves
    • Difficulty Level: Intermediate
    • Focus: Power and Strength
  5. Squat Thrust
    • Muscles worked: Glutes, Quads, and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Power and Strength
  6. Mountain climbers
    • Muscles worked: Core
    • Difficulty Level: Intermediate
    • Focus: Strength
  7. Jumping Split Squat
    • Muscles worked: Glutes, Hamstrings, and Calves
    • Difficulty Level: Intermediate
    • Focus: Strength and Explosiveness
  8. Man maker
    • Muscles worked: Chest, Core, Triceps, Glutes, and Hamstrings
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, and Explosiveness
  9. Jumping Split Lunges
    • Muscles worked: Glutes, Hamstrings, Quads, and Hips
    • Difficulty Level: Intermediate
    • Focus: Strength and Power
  10. Russian Twist
    • Muscles worked: Obliques
    • Difficulty Level: Intermediate
    • Focus: Strength, Endurance, and Mobility
  11. Bulgarian Split Squat
    • Muscles worked: Quads and Glutes
    • Difficulty Level: Intermediate
    • Focus: Strength
  12. Standard Pushup
    • Muscles worked: Chest, Triceps, and Core
    • Difficulty Level: Beginner
    • Focus: Strength
  13. Clap Pushup
    • Muscles worked: Chest, Triceps, Core, and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, and Explosiveness
  14. Basic Crunches
    • Muscles worked: Abs
    • Difficulty Level: Beginner
    • Focus: Strength, Mobility
  15. Pushup to Renegade Row
    • Muscles worked: Chest, Back, Shoulders, and Arms
    • Difficulty Level: Intermediate
    • Focus: Strength and Mobility
  16. Floor IYT Raises
    • Muscles worked: Back, Shoulders, and Arms
    • Difficulty Level: Intermediate
    • Focus: Strength and Mobility
  17. Calf Raises
    • Muscles worked: Calves
    • Difficulty Level: Beginner
    • Focus: Strength
  18. Ankle Hops
    • Muscles worked: Full body
    • Difficulty Level: Beginner
    • Focus: Strength, Agility
  19. Vertical Jumps
    • Muscles worked: Total body
    • Difficulty Level: Intermediate
    • Focus: Strength, Jump, Agility
  20. Skater Jumps
    • Muscles worked: Lower body
    • Difficulty Level: Beginner
    • Focus: Strength, Speed, Mobility
  21. Plank Jacks
    • Muscles worked: Core
    • Difficulty Level: Intermediate
    • Focus: Strength, Mobility
  22. Kneeling Squat Jump
    • Muscles worked: Total body
    • Difficulty Level: Intermediate
    • Focus: Strength, Mobility, Speed
  23. Shoulder Tap
    • Muscles worked: Core and shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength, Mobility
  24. Push Up Jacks
    • Muscles worked: Total body
    • Difficulty Level: Intermediate
    • Focus: Strength, Mobility, Speed
  25. Reverse Lunge with Knee-up
    • Muscles worked: Total body
    • Difficulty Level: Intermediate
    • Focus: Agility, Mobility, Speed
  26. Frog Squat Jump
    • Muscles worked: Lower body
    • Difficulty Level: Beginner
    • Focus: Agility, Jump
  27. Double Leg Butt Kick
    • Muscles worked: Full body
    • Difficulty Level: Advanced
    • Focus: Agility, Jump
  28. V-Up Crunches
    • Muscles worked: Core
    • Difficulty Level: Advanced
    • Focus: Strength and Endurance
  29. Bicycle Crunches
    • Muscles worked: Core
    • Difficulty Level: Advanced
    • Focus: Strength and Endurance
  30. Step-up
    • Muscles worked: Lower Body
    • Difficulty Level: Beginner
    • Focus: Strength and Endurance
  31. Lateral Drill
    • Muscles worked: Lower Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  32. Bear Crawl
    • Muscles worked: Full Body
    • Difficulty Level: Beginner
    • Focus: Strength and Endurance
  33. Squat Pulse Jump
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  34. Pop Squats (Squat Jack)
    • Muscles worked: Quads and Glutes
    • Difficulty Level: Intermediate
    • Focus: Speed and Endurance
  35. Fast Feet
    • Muscles worked: Lower Body
    • Difficulty Level: Beginner
    • Focus: Speed & Stamina
  36. Tuck Jump
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate to Advanced
    • Focus: Power & Stamina
  37. Broad Jump
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Focus: Power & Stamina
  38. Curtsy Lunge
    • Muscles worked: Quads & Glutes
    • Difficulty Level: Intermediate
    • Focus: Balance & Stamina
  39. Push-up to Straight Arm Raise
    • Muscles worked: Chest, Shoulders, Triceps, and Abs
    • Difficulty Level: Intermediate
    • Focus: Speed & Endurance
  40. Diamond Push-Up
    • Muscles worked: Chest, Triceps, and Abs
    • Difficulty Level: Intermediate
    • Focus: Strength & Endurance
  41. Hindu Push-ups
    • Muscles worked: Chest, Triceps, and Abs
    • Difficulty Level: Intermediate
    • Focus: Strength & Endurance
  42. Spiderman Pushups
    • Muscles worked: Chest, Triceps, and Core
    • Difficulty Level: Intermediate
    • Focus: Strength, Balance & Stamina
  43. Superman Push-Up
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Focus: Power & Stamina
  44. Shadow Boxing
    • Muscles worked: Upper Body
    • Difficulty Level: Beginner
    • Focus: Speed & Stamina
  45. Side Plank Hip Taps
    • Muscles worked: Obliques
    • Difficulty Level: Intermediate
    • Focus: Balance & Stamina
  46. Commando Plank
    • Muscles worked: Shoulder, Abs, and Arms
    • Difficulty Level: Intermediate
    • Focus: Balance & Stamina
  47. Forearm Plank
    • Muscles worked: Shoulder, Abs, and Arms
    • Difficulty Level: Beginner
    • Focus: Core Endurance
  48. Reverse Crunches
    • Muscles worked: Lower Abs
    • Difficulty Level: Beginner
    • Focus: Core Endurance
  49. Seated Knee Tucks
    • Muscles worked: Abdominals
    • Difficulty Level: Beginner
    • Focus: Balance & Core Endurance
  50. Leg Raises
    • Muscles worked: Abdominals
    • Difficulty Level: Intermediate
    • Focus: Core Endurance
  51. Cross Body Mountain Climber
    • Muscles worked: Abs
    • Difficulty Level: Intermediate
    • Focus: Endurance
  52. Knee Tap Push Up
    • Muscles worked: Chest and Abs
    • Difficulty Level: Intermediate
    • Focus: Strength & Endurance
  53. Ankle Tap Push Up
    • Muscles worked: Chest and Abs
    • Difficulty Level: Intermediate
    • Focus: Strength & Stamina
  54. Alternating Heel Taps
    • Muscles worked: Obliques
    • Difficulty Level: Beginner
    • Focus: Core Endurance
  55. Toe Touch Crunches
    • Muscles worked: Abdominals
    • Difficulty Level: Intermediate
    • Focus: Strength & Stamina
  56. Jackknife Sit Up
    • Muscles worked: Abs
    • Difficulty Level: Advanced
    • Focus: Speed & Stamina
  57. Flutter Kick
    • Muscles worked: Abs
    • Difficulty Level: Beginner
    • Focus: Core Endurance
  58. Diver Pushup
    • Muscles worked: Chest and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  59. Alternating Plank Ankle Tap
    • Muscles worked: Abdominals
    • Difficulty Level: Intermediate
    • Focus: Balance & Stamina
  60. Side Plank Rotation
    • Muscles worked: Abs and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Balance & Stamina
  61. Standing Cross Knee to Elbow
    • Muscles worked: Obliques
    • Difficulty Level: Beginner
    • Focus: Balance & Stamina
  62.  Inchworm
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Flexibility & Stamina
  63. Sit Outs
    • Muscles worked: Full Body
    • Difficulty Level: Beginner
    • Focus: Balance & Stamina
  64. Grappler Pushup
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Focus: Strength, Endurance, & Stamina
  65. Bar Over Burpees
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Focus: Speed & Stamina
  66. Box Over Burpees
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Focus: Stamina & Agility
  67. Step-up to Knee Drive
    • Muscles worked: Legs and Abs
    • Difficulty Level: Advanced
    • Focus: Balance & Stamina
  68. Crossbody Crunches
    • Muscles worked: Abs and Obliques
    • Difficulty Level: Intermediate
    • Focus: Core Endurance
  69. Superman Row
    • Muscles worked: Shoulder and Back
    • Difficulty Level: Intermediate
    • Focus: Mobility and Flexibility
  70. Plank T Push-up
    • Muscles worked: Chest, Shoulder, and Back
    • Difficulty Level: Intermediate
    • Focus: Strength and Mobility

Part B: Weighted Exercises for HIIT to Build Muscle & Burn Fat Simultaneously

Dumbbell and Machines HIIT workout list


This list includes dumbbell, kettlebell, barbell, and medicine ball exercises that can be a part of high-intensity interval training (HIIT).

Note: It won’t include the typical muscle-building exercises, such as barbell curls, triceps extensions, lateral raises, or reverse flyes.

  1. Kettlebell Swings
    • Muscles worked: Shoulders & Posterior Chain
    • Difficulty Level: Beginner
    • Focus: Strength & Endurance
  2. Kettlebell Clean & Press
    • Muscles worked: Shoulders, Triceps, & Legs
    • Difficulty Level: Intermediate
    • Focus: Speed, Strength & Endurance
  3. Kettlebell Thruster
    • Muscles worked: Quads and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Power & Endurance
  4. Kettlebell Seesaw Press
    • Muscles worked: Shoulders
    • Difficulty Level: Beginner
    • Focus: Strength & Endurance
  5. Kettlebell Around the World
    • Muscles worked: Full Body
    • Difficulty Level: Beginner
    • Focus: Strength & Stamina
  6. Kettlebell Slasher
    • Muscles worked: Shoulder and Abs
    • Difficulty Level: Intermediate
    • Focus: Strength & Stamina
  7. Gorilla Row
    • Muscles worked: Back
    • Difficulty Level: Beginner
    • Focus: Strength
  8. Kettlebell Squat
    • Muscles worked: Quads & Glutes
    • Difficulty Level: Beginner
    • Focus: Strength & Endurance
  9. KB Lunge with Rotation
    • Muscles worked: Legs and Abs
    • Difficulty Level: Intermediate
    • Focus: Strength & Stamina
  10. Kettlebell Halo
    • Muscles worked: Shoulders
    • Difficulty Level: Beginner
    • Focus: Stamina
  11. Kettlebell Russian Twist
    • Muscles worked: Obliques
    • Difficulty Level: Intermediate
    • Focus: Core Endurance
  12. KB Overhead Squat
    • Muscles worked: Shoulders, Abs, Quads, and Glutes
    • Difficulty Level: Intermediate
    • Focus: Strength, Balance, and Endurance
  13. Kettlebell Slingshot
    • Muscles worked: Full Body
    • Difficulty Level: Beginner
    • Focus: Endurance
  14. Kettlebell Snatch
    • Muscles worked: Shoulders, Back, and Arms
    • Difficulty Level: Intermediate
    • Focus: Speed and Endurance
  15. Kettlebell Sit and Press
    • Muscles worked: Shoulders, Abs, and Arms
    • Difficulty Level: Intermediate
    • Focus: Strength, Balance, and Endurance
  16. Dumbbell Jumping Jacks
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  17. Dumbbell Burpees
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Focus: Strength and Endurance
  18. Dumbbell Squats
    • Muscles worked: Lower Body
    • Difficulty Level: Beginner
    • Focus: Strength and Endurance
  19. Dumbbell Squat Jump
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  20. Dumbbell Crunches
    • Muscles worked: Core
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  21. Dumbbell Surrenders
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, and Muscle Gain
  22. Dumbbell Push Press
    1. Muscles worked: Legs and shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength and Power
  23. Dumbbell Power Maker
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Focus: Strength, Speed, and Agility
  24. Dumbbell High Knees
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  25. Dumbbell Thruster
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Stamina
  26. Single-arm Dumbbell Swings
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Explosiveness
  27. Dumbbell Step-up
    • Muscles worked: Lower Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  28. Dumbbell Reverse Crunches
    • Muscles worked: Core
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  29.  Dumbbell Push Jerk
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  30. Dumbbell Side Bend
    • Muscles worked: Obliques
    • Difficulty Level: Beginner
    • Focus: Strength
  31. Dumbbell Squat to Overhead Press
    • Muscles worked: Legs and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, and Muscle Gain
  32. Deadlift to High Pull
    • Muscles worked: Legs, Shoulders, and Traps
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, and Mobility
  33. Dumbbell Renegade Row
    • Muscles worked: Chest, Shoulders, and Back
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, Mobility, and Muscle Gain
  34. Dumbbell Clusters
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, Mobility, and Muscle Gain
  35. Plank Dumbbell Drag
    • Muscles worked: Abs and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Balance & Endurance
  36. Squat to Swing
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Focus: Speed and Endurance
  37. Dumbbell Shadow Boxing
    • Muscles worked: Arms, Shoulders, Abs, and Legs
    • Difficulty Level: Intermediate
    • Focus: Speed and Endurance
  38. Dumbbell Pop Squats
    • Muscles worked: Quads, Glutes, and Arms
    • Difficulty Level: Intermediate
    • Focus: Speed and Endurance
  39. Single Leg Deadlift to Row
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Focus: Strength and Mobility
  40. Dumbbell Clean and Press
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, and Stamina
  41. Sumo Squats
    • Muscles worked: Quads, Glutes, and Adductors
    • Difficulty Level: Intermediate
    • Focus: Strength and Stamina
  42. Curtsy Lunge
    • Muscles worked: Quads, Glutes, and Abs
    • Difficulty Level: Intermediate
    • Focus: Strength and Mobility
  43. Dumbbell Squat Clean
    • Muscles worked: Quads, Glutes, Shoulders, and Abs
    • Difficulty Level: Intermediate
    • Focus: Strength, Speed, and Endurance
  44. Dumbbell Squat Jump
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Speed and Endurance
  45. Dumbbell Low to High Oblique Chop
    • Muscles worked: Shoulder & Obliques
    • Difficulty Level: Intermediate
    • Focus: Endurance
  46. Devil Press
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  47. Reverse Lunges
    • Muscles worked: Quads, Glutes, and Hamstrings
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  48. Barbell Thruster
    • Muscles worked: Legs and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  49. Front Squat
    • Muscles worked: Quads
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  50. Back Squat
    • Muscles worked: Quads and Glutes
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  51. Push Press
    • Muscles worked: Shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  52. Push Jerk
    • Muscles worked: Legs and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Power and Endurance
  53. Power Clean
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Power and Endurance
  54. Hang Clean
    • Muscles worked: Shoulders, Back, Legs, and Abs
    • Difficulty Level: Intermediate
    • Focus: Speed and Endurance
  55. Barbell Walking Lunges
    • Muscles worked: Thighs & Shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  56. Barbell Clean and Press
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength, Speed, and Endurance
  57. Barbell Rows
    • Muscles worked: Back
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  58. Off Blocks Barbell Deadlifts
    • Muscles worked: Back, Arms, and Legs
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  59. Barbell Oblique Twist
    • Muscles worked: Obliques
    • Difficulty Level: Intermediate
    • Focus: Core Endurance
  60. Barbell Rollout
    • Muscles worked: Abdominals and Arms
    • Difficulty Level: Intermediate
    • Focus: Core Endurance
  61. Ball Slam
    • Muscles worked: Shoulders
    • Difficulty Level: Beginner
    • Focus: Speed and Endurance
  62. Rotational Slam
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Speed and Endurance
  63. Ball Wall Throw
    • Muscles worked: Full Body
    • Difficulty Level: Beginner
    • Focus: Power and Endurance
  64. Squat Throw
    • Muscles worked: Legs and Shoulders
    • Difficulty Level: Beginner
    • Focus: Speed and Endurance
  65. Lunge Throw
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Speed, Balance, and Endurance
  66. Sit-Up Throw
    • Muscles worked: Abs and shoulders
    • Difficulty Level: Intermediate
    • Focus: Speed, Balance, and Endurance
  67. Med Ball Overhead Toss
    • Muscles worked: Shoulders
    • Difficulty Level: Beginner
    • Focus: Endurance

Part C: Best Gym Machine Exercises List for HIIT

Gym Machine HIIT Exercises and Workouts


It includes all equipment-based exercises that you can do at the gym (normal and functional).

  1. Treadmill Sprint
    • Muscles worked: Full-body
    • Difficulty Level: Beginner to Intermediate
    • Focus: Strength and Endurance
  2. Rowing Machine
    • Muscles worked: Back, Arms, and Shoulders
    • Difficulty Level: Beginner to Intermediate
    • Focus: Strength, Speed, and Endurance
  3. Bar Dips
    • Muscles worked: Chest, Arms, and Shoulders
    • Difficulty Level: Beginner to Intermediate
    • Focus: Strength and Endurance
  4. Stationary Bicycling
    • Muscles worked: Quads, Hamstrings, and Calves
    • Difficulty Level: Beginner
    • Focus: Endurance
  5. Assault Bike Sprint
    • Muscles worked: Full Body
    • Difficulty Level: Beginner
    • Focus: Endurance
  6. Battle Rope Power Slams
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Goal: Endurance
  7. Alternating Battle Rope Waves
    • Muscles worked: Full Body (mostly arms)
    • Difficulty Level: Intermediate
    • Goal: Endurance
  8. Battle Rope Squat Waves
    • Muscles worked: Legs, Arms, and Shoulders
    • Difficulty Level: Intermediate
    • Goal: Endurance
  9. Battle Ropes Plank Waves
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Goal: Balance and Endurance
  10. Battle Rope Burpees
    • Muscles worked: Full Body
    • Difficulty Level: Advanced
    • Goal: Balance and Endurance
  11. In-and-Out Battle Rope Waves
    • Muscles worked: Arms and Abs
    • Difficulty Level: Advanced
    • Goal: Strength and Endurance
  12. Hanging Knee Raises
    1. Muscles worked: Abs and Arms
    2. Difficulty Level: Intermediate
    3. Focus: Strength
  13. Sled Training Interval Workout
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, and Mobility
  14. Jumping Rope
    1. Muscles worked: Full-body
    2. Difficulty Level: Beginner to Intermediate
    3. Focus: Strength, Mobility, and Endurance
  15. Ab Wheel Rollout
    • Muscles worked: Core and Lower back
    • Difficulty Level: Intermediate
    • Focus: Strength and Mobility
  16. Punching Bag Workout
    • Muscles worked: Total Body
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, Speed
  17. Rowing Machine
    • Muscles worked: Total Body
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, Speed
  18. Elliptical Trainer
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Cardio and Aerobic
  19. Box Jump
    • Muscles worked: Core
    • Difficulty Level: Advanced
    • Focus: Strength and Endurance
  20. Ski Erg
    • Muscles worked: Arms, Back, and Legs
    • Difficulty Level: Beginner to Intermediate
    • Focus: Endurance
  21. Shuttle Run
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Endurance
  22. Tire Flip
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  23. Prowler Push
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
  24. Pull-ups
    • Muscles worked: Back and Biceps
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance

Designing a HIIT Program

You can use any exercises (that you can perform at maximum pace) from the list above to create a high-intensity interval training program.

Creating a routine depends on your goal. For example, if your primary purpose is to burn significant calories and build endurance, you should include fast and intense bodyweight exercises.

However, if you want to build muscle while torching fat, you should focus on high-intensity exercises using weights, such as dumbbells, kettlebells, and barbells.

Below I’ll share 30 HIIT workout routines that you can try to enhance your fitness level.

No-Equipment HIIT Routines

No-Equipment Bodyweight HIIT Workouts


Let’s start with no-equipment HIIT workouts. I’ll share 10 examples that you can do on separate days of your training.

You’re free to make any changes to these workouts.

Beginner: 2-3 rounds, Intermediate: 3-5 rounds, Advanced: 5-8 rounds

Workout #1

  • Squats: 15-20 reps, 30 seconds rest
  • Push-ups:15-20 reps, 30 seconds rest
  • Crunches: 15-20 reps, 30 seconds rest
  • Burpees: 6-7 reps, 30 seconds rest
  • Shoulder Taps – 10 taps per side, 30 seconds rest

Workout #2

  • Jumping Jacks: 15-20 reps, 30 seconds rest
  • Mountain Climbers: 10-12 reps per side, 30 seconds rest
  • Vertical Jumps: 6-7 reps, 30 seconds rest
  • Plank Jacks: 10-15 reps, 30 seconds rest
  • Close Grip Push-ups: 15-20 reps, 30 seconds rest

Workout #3

  • Jump Squats: 10-15 reps, 30 seconds rest
  • Clap Push-up: 6-8 reps, 30 seconds rest
  • Russian Twist: 10 reps per side, 30 seconds rest
  • Burpees: 6-7 reps, 30 seconds rest
  • Alternating Heel Taps: 15 taps per side, 30 seconds rest

Workout #4

  • Ankle Hops: 30-40 times, 30 seconds rest
  • Man Maker: 6-8 reps, 30 seconds rest
  • Crunches: 10-15 reps, 30 seconds rest
  • Burpees: 6-7 reps, 30 seconds rest
  • Side Plank Hip Dips: 10-12 reps per side, 30 seconds rest

Workout #5

  • Jump Squats: 15-20 reps, 30 seconds rest
  • High Knees:15-20 reps, 30 seconds rest
  • Crunches: 15-20 reps, 30 seconds rest
  • Kneeling Squat Jump: 6-8 reps, 30 seconds rest
  • Shoulder Taps – 10 taps per side, 30 seconds rest

Workout #6

  • Push Up Jacks: 10-12 reps, 30 seconds rest
  • Reverse Lunge with Knee-up: 6-8 reps per side, 30 seconds rest
  • V-Up Crunches: 8-10 reps, 30 seconds rest
  • Lateral Drill: 30 seconds work, 30 seconds rest
  • Bear Crawl: 30 seconds work, 30 seconds rest

Workout #7

  • Squat Pulse Jump: 5 pulses, 1 squat (as many times as possible in 30 seconds), 30 seconds rest
  • Fast Feet: 30 seconds work, 30 seconds rest
  • Bicycle Crunches: 15-20 reps, 30 seconds rest
  • Tuck Jump: 6-10 reps, 30 seconds rest
  • Shadow Boxing: 0 seconds work, 30 seconds rest

Workout #8

  • Pop Squats: 15-20 reps, 30 seconds rest
  • Push-up to Alternating Straight Arm Raise: 6-8 reps, 30 seconds rest
  • Spider Crunches: 8-10 reps per side, 30 seconds rest
  • Curtsy Lunge: 6-8 reps per side, 30 seconds rest
  • Commando Plank: 10 reps, 30 seconds rest

Workout #9

  • Jump Squats: 15-20 reps, 30 seconds rest
  • Hindu Push-ups:15-20 reps, 30 seconds rest
  • Crossbody Mountain Climber: 10-15 reps per side, 30 seconds rest
  • Knee Tap Push Up: 6-7 reps per side, 30 seconds rest
  • Seated Knee Tucks: 15-20 reps, 30 seconds rest

Workout #10

  • Jump Squats: 15-20 reps, 30 seconds rest
  • Spiderman Pushups: 6-10 reps, 30 seconds rest
  • Reverse Crunches: 15-20 reps, 30 seconds rest
  • Burpees: 6-7 reps, 30 seconds rest
  • Ankle Tap Push Up: 6-8 reps per side, 30 seconds rest

Free Weight High-intensity Interval Training Programs

Weighted HIIT Workout List


In this section, I’ll share weighted HIIT workouts using dumbbells, barbells, kettlebells, and a medicine ball.

Since it involves lifting weights, I recommend starting your workout with 5 minutes of low-impact cardio to warm your body.

You can perform jumping jacks, ankle hops, Hindu push-ups, arm swings, leg swings, etc., to warm your body.

Beginner: 2-3 rounds, Intermediate: 3-5 rounds, Advanced: 5-8 rounds

Workout #1 Kettlebell

  • Single-arm Swings: 15-20 reps per arm, 30-second rest
  • Goblet Squats: 15-20 reps, 30-second rest
  • Kettlebell Seesaw Press: 10 reps per arm, 30-second rest
  • Around the World: 10 reps per side, 30-second rest
  • Gorilla Row: 15-20 reps, 30-second rest

Workout #2 Kettlebell

  • Kettlebell Thruster: 10-12 reps, 30-second rest
  • Goblet Squats: 15-20 reps, 30-second rest
  • Russian Twist: 10 reps, 30-second rest
  • Single-arm Gorilla Row: 10 reps per side, 30-second rest
  • Kettlebell Slasher: 10 reps per side, 30-second rest

Workout #3 Kettlebell

  • Lunge with Rotation: 8-10 reps per side, 30-second rest
  • Kettlebell Halo: 10-12 reps per side, 30-second rest
  • Kettlebell Slingshot: 8-10 reps per side, 30-second rest
  • Kettlebell Snatch: 8-10 reps per side, 30-second rest
  • Kettlebell Sit and Press: 8-10 reps, 30-second rest

Workout #4 Dumbbell

  • Dumbbell Squats: 12-15 reps, 30-second rest
  • Push Press: 10-12 reps, 30-second rest
  • Single-arm Dumbbell Swings: 8-10 reps per side, 30-second rest
  • Dumbbell Renegade Row: 8-10 reps per side, 30-second rest
  • Plank Dumbbell Drag: 8-10 reps per side, 30-second rest

Workout #5 Dumbbell

  • Dumbbell Jumping Jacks: 10-12 jumps, 30-second rest
  • Squat to Swing: 6-8 reps, 30-second rest
  • Dumbbell Rows: 10-12 reps, 30-second rest
  • Dumbbell Clean and Press: 8-10 reps, 30-second rest
  • Shadow Boxing: 30 seconds work, 30-second rest

Workout #6 Dumbbell

  • Dumbbell Burpees: 5-6 reps, 30-second rest
  • Dumbbell Crunches: 6-8 reps, 30-second rest
  • Dumbbell Surrenders: 6-8 reps, 30-second rest
  • Deadlift to High Pull: 6-8 reps, 30-second rest
  • Shadow Boxing: 30 seconds work, 30-second rest

Workout #7 Dumbbell

  • Dumbbell Power Maker: 5-6 reps, 30-second rest
  • Dumbbell Crunches: 6-8 reps, 30-second rest
  • Dumbbell Surrenders: 6-8 reps, 30-second rest
  • Dumbbell Rows (Single-Leg Deadlift stance): 6-8 reps per side, 30-second rest
  • Devil Press: 6-8 reps, 30-second rest

Workout #8 Barbell

  • Barbell Thruster: 5-6 reps, 30-second rest
  • Hang Clean: 6-8 reps, 30-second rest
  • Barbell Rows: 8-10 reps, 30-second rest
  • Barbell Deadlifts (Off Blocks): 6-8 reps per side, 30-second rest
  • Barbell Snatch: 6-8 reps, 30-second rest

Workout #9 Barbell

  • Push Press: 5-6 reps, 30-second rest
  • Barbell Back Squats: 10-12 reps, 30-second rest
  • Clean and Press: 6-8 reps, 30-second rest
  • Barbell Oblique Twist: 6-8 reps per side, 30-second rest
  • Barbell Rollout: 6-8 reps, 30-second rest

Workout #10: Medicine Ball

  • Ball Slam: 6-8 reps per side, 30-second rest
  • Rotational Slam: 6-8 reps per side, 30-second rest
  • Squat Throw: 8-10 reps, 30-second rest
  • Sit-Up Throw: 6-8 reps, 30-second rest
  • Med Ball Overhead Toss: 10-12 reps, 30-second rest

Gym HIIT Workouts

Workout 1: 20-minute Treadmill HIIT

  • Warm-Up (3 Minutes): 1-minute Walk (4-5 km/h), 1-minute Brisk Walk (5.5–6.5 km/h), and 1-minute Easy Jog (7-8 km/h)
  • Main Workout: 30-second run or sprint (at 80-90 % of your MHR), 90-second steady walk x 8 rounds

Workout 2: 20-minute Rowing Machine HIIT

  • Warm-Up (3 Minutes): 1-minute Slow Row, 1-minute Medium-intensity row, and 1-minute faster (but not at full effort) row
  • Main Workout: 45-60 seconds faster row (at 80-90 % of your MHR), 60-75 seconds easy row x 8 rounds

Workout 3: 20-minute Rowing Machine HIIT

  • Warm-Up (3 Minutes): 1-minute Easy Pedal (Low Resistance), 1-minute Moderate Pace (Light Resistance), and 1-minute Slightly faster pace (Moderate Resistance)
  • Main Workout: 45 seconds faster pedaling (at 80-90 % of your MHR), 75 seconds easy x 8 rounds

Workout 4: 20-minute Punching Bag HIIT

  • Warm-Up (3 Minutes): 1-minute Light Shadow Boxing, 1-minute Easy Punches (Jab & Cross), and 1-minute Moderate Punch Combinations with Footwork
  • Main Workout: 45-second Fast Punch Combinations (85-95% effort), 75-second Light Punches x 8 rounds

Workout 5: 20-minute Ski Erg HIIT

  • Warm-Up (3 Minutes): 1-minute Easy Skiing (Light Effort), 1-minute Moderate Pace, and 1-minute Brisk Pace (Around 70% Effort)
  • Main Workout: 60-second High-intensity ski (80-95% effort), 60-second slow ski or rest x 8 rounds

Workout 6: 20-minute Assault Bike HIIT

  • Warm-Up (3 Minutes): 1-minute Easy Pedal (Low Resistance), 1-minute Moderate Pace, and 1-minute Brisk Pace (Around 70% Effort)
  • Main Workout: 45-second pedaling at full effort (80-95% effort), 75-second easy pedaling or rest x 8 rounds

Workout 7: 20-minute HIIT with Battle Rope & Tire

  • Warm-Up (3 Minutes): 1-minute Jump Rope or March in Place, 1-minute Light Battle Rope Waves, and 1-minute Bodyweight Squats & Arm Circles
  • Main Workout: 30-second Battle Rope mix waves (80-95% effort), 30-second Tire Flips, 60-second walk for recovery x 8 rounds

Workout 8: 20-minute Sled Training Interval Workout

  • Warm-Up (3 Minutes): 1-minute March in Place, 1-minute Leg Swings, Walking Lunges & Arm Circles, and 1-minute Light Sled Push & Backward Drag
  • Main Workout: 45-second Sled Push, 75-second walk for recovery & 45-second Sled Pull, 75-second walk x 4 rounds

Workout 9: 20-minute Jumping Rope HIIT

  • Warm-Up (3 Minutes): 2.5 minutes Leg Swings, Walking Lunges & Arm Circles, and 30-second Jumping Jacks
  • Main Workout: 30-second Jump Rope (80-95% effort), 60-second rest x 10 rounds

Workout 10: 20-minute HIIT with Multiple Equipment

  • Warm-Up (2 Minutes): 90-second Leg Swings, Walking Lunges & Arm Circles, and 30-second Jumping Jacks
  • Alternating Battle Rope Waves: 30 seconds all-out effort, 30-second rest x 4 rounds
  • Jumping Rope: 30 seconds all-out effort, 30-second rest x 4 rounds
  • Tire Flips: 20-second work, 40-second rest x 4 rounds
  • Med Ball Squat Throw: 10-15 reps, 30-second rest x 4
  • 2 minutes for resting a little more between workouts.

Frequently Asked Questions (FAQs)

How Often Should You Do HIIT in a Week?

Two to three times a week, depending on your fitness level, goal, and amount of time you work out. For example, if your goal is to lose weight, you can do HIIT for 30 minutes a day, three times a week. (Source: Physiological reports)

How Long Should a Session of HIIT Be?

Anywhere from 10 to 30 minutes (excluding warm-ups). Do not do longer than 30 minutes to avoid burnout.

Should I Eat Before High-Intensity Interval Training?

Having a light meal or snack (containing carbohydrates and protein) 1-3 hours before training will improve your performance. If you exercise early in the morning, I also recommend a small snack (protein bar or banana) for better performance.

Is HIIT Good for Weight Loss?

Yes. HIIT can help increase calorie burn, improve cardiovascular fitness, and support fat loss when combined with a balanced diet and regular exercise. (Source: BMJ Open Sport & Exercise Medicine)

Controlling your hunger, eating low-calorie foods, and following a calorie-deficit meal plan is more important for weight loss than any HIIT workout.

Who Should Avoid HIIT?

HIIT is not for everyone, especially for those who are new to exercise, recovering from injury, or have certain medical conditions. (Source: ResearchGate.com)

Even if you regularly exercise but haven’t performed high-intensity training before, I suggest consulting a professional trainer before starting it

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Learn more about me
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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Learn more about me
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About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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