The Ultimate HIIT Exercises List with PDF

If you’re looking for an ultimate list of HIIT exercises, you’ve come to the right place. In this article, you’ll see: 1) The bodyweight HIIT exercises list for the home workout, 2)The Dumbbell HIIT workouts list, and 3) The list of HIIT workouts you can do with machines and equipment. You can also download the HIIT exercises list PDF to use it offline.

HIIT Full Form and Definition

HIIT is a short-term of High-Intensity Interval Training. It is a training program where you have to perform exercises in two intervals, high-intense activity followed by a short recovery period—for example, performing as many squats as possible in 30 seconds followed by 30 seconds of rest.

High-intensity interval training (HIIT) is designed to be performed at 75 to 95 percent of your maximum heart rate. This training aims to improve cardiovascular health, speed up weight loss, boost endurance, and improve overall fitness. You can check out the pros and cons of HIIT to learn more about this program.

Best HIIT Bodyweight Exercises List No Equipment Needed

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: Oblique
    • 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. Clapping or Hand Release Pushup
    • Muscles worked: Chest, Triceps, Core, and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, and Explosiveness
14. Crunches
    • Muscles worked: Abs
    • Difficulty Level: Beginner
    • Focus: Strength, Mobility
15. Bodyweight 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 Shoulder
    • 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

Dumbbell HIIT Exercises List to Build Muscle and Burn Fat Simultaneously

1. Jumping Jacks
   • Muscles worked: Full Body
   • Difficulty Level: Intermediate
   • Focus: Strength and Endurance
2. Dumbbell Burpees
   • Muscles worked: Full Body
   • Difficulty Level: Advanced
   • Focus: Strength and Endurance
3. Dumbbell Squats
   • Muscles worked: Lower Body
   • Difficulty Level: Beginner
   • Focus: Strength and Endurance
4. Dumbbell Squat Jump
   • Muscles worked: Full Body
   • Difficulty Level: Intermediate
   • Focus: Strength and Endurance
5. Dumbbell Crunches
   • Muscles worked: Core
   • Difficulty Level: Intermediate
   • Focus: Strength and Endurance
6. Dumbbell Surrenders
   • Muscles worked: Full Body
   • Difficulty Level: Intermediate
   • Focus: Strength, Power, and Muscle Gain
7. Dumbbell Push Press
   1. Muscles worked: Legs and Shoulder
   • Difficulty Level: Intermediate
   • Focus: Strength and Power
8. Dumbbell Power Maker
   • Muscles worked: Full Body
   • Difficulty Level: Advanced
   • Focus: Strength, Speed, and Agility
9. Dumbbell High Knees
   • Muscles worked: Full Body
   • Difficulty Level: Intermediate
   • Focus: Strength and Endurance
10. Dumbbell Thruster
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Stamina
11. Single-arm Dumbbell Swings
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Explosiveness
12. Dumbbell Step-up
    • Muscles worked: Lower Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
13. Dumbbell Reverse Crunches
    • Muscles worked: Core
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
14.  Dumbbell Push Jerk
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Endurance
15. Dumbbell Step-up
    • Muscles worked: Lower Body
    • Difficulty Level: Intermediate
    • Focus: Strength and Stamina
16. Dumbbell Side Bend
    • Muscles worked: Oblique
    • Difficulty Level: Beginner
    • Focus: Strength
17. Dumbbell Squat to Overhead Press
    • Muscles worked: Legs and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, and Muscle Gain
18. Upright Row
    • Muscles worked: Legs and Shoulders, and Upper Traps
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, and Mobility
19. Dumbbell Renegade Row
    • Muscles worked: Chest, Shoulders, and Back
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, Mobility, and Muscle Gain
20. Dumbbell Clusters
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, Mobility, and Muscle Gain

The HIIT Workouts List You Can Do in the Gym

1. Treadmill Run
   • Muscles worked: Full-body
   • Difficulty Level: Beginner to Intermediate
   • Focus: Strength, Mobility, and Endurance
2. HIIT Rowing
   • Muscles worked: Full-body
   • Difficulty Level: Beginner to Intermediate
   • Focus: Strength, Power, Mobility, and Endurance
3. Pull-ups
   • Muscles worked: Lats, Arms, and Shoulders
   • Difficulty Level: Beginner to Intermediate
   • Aim: Strength and Mobility
4. Bar Dips
   • Muscles worked: Lats, Arms, and Shoulders
   • Difficulty Level: Beginner to Intermediate
   • Focus: Strength and Mobility
5. Stationary Bicycling
   • Muscles worked: Quads, Hamstrings, and Calves
   • Difficulty Level: Beginner
   • Focus: Strength and Endurance
6. Battle Rope Workout
   • Muscles worked: Full Body
   • Difficulty Level: Intermediate
   • Goal: Strength and Mobility
7. Hanging Knee Raises
   1. Muscles worked: Abs and Arms
   2. Difficulty Level: Intermediate
   3. Focus: Strength
8. Sled Training Interval Workout
   • Muscles worked: Full Body
   • Difficulty Level: Intermediate
   • Focus: Strength, Power, and Mobility
9. Jumping Rope
   1. Muscles worked: Full-body
   2. Difficulty Level: Beginner to Intermediate
   3. Focus: Strength, Mobility, and Endurance
10. Kettlebell Swings
    • Muscles worked: Legs and Shoulders
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, Mobility
11. Ab Wheel Rollout
    • Muscles worked: Core and Lower back
    • Difficulty Level: Intermediate
    • Focus: Strength and Mobility
12. Punching Bag Workout
    • Muscles worked: Total Body
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, Speed
13. Rowing Machine
    • Muscles worked: Total Body
    • Difficulty Level: Intermediate
    • Focus: Strength, Power, Speed
14. Elliptical Trainer
    • Muscles worked: Full Body
    • Difficulty Level: Intermediate
    • Focus: Cardio and Aerobic
15. Box Jump
    • Muscles worked: Core
    • Difficulty Level: Advanced
    • Focus: Strength and Endurance

How to design a HIIT workout routine?

You can use the above list of HIIT exercises to design a workout routine. Creating a routine depends on your goal. For example, if your primary purpose is to burn significant calories and increase fat loss, you’ll include fast and intense bodyweight exercises. However, if you want to build muscles while torching calories, you’ll mostly incorporate explosive dumbbell workouts.

Here are examples of bodyweight and weighted high-intensity interval training routines.

1. No Equipment HIIT Workout

Beginner: 1 round, Intermediate- 3 rounds, Advanced: 5 rounds

1. High-Knees– 30 seconds work, 30 seconds rest
2. Burpees-30 seconds work, 30 seconds rest
3. Jump Squats– 30 seconds work, 30 seconds rest
4. Pushups– 30 seconds work, 30 seconds rest
5. Crunches– 30 seconds work, 30 seconds rest
6. Planks– 30 seconds work, 30 seconds rest
7. Jumping Split Squat– 30 seconds work, 30 seconds rest
8. Pushup to Renegade Row-30 seconds work, 30 seconds rest
9. Floor IYT Raises– 30 seconds work, 30 seconds rest
10. Reverse Crunches– 30 seconds work, 30 seconds rest

2. 20-min HIIT at the Gym

• Treadmill – 2 minutes activity, 1-min rest
• Stationary Bicycling – 1-min activity, 1-min rest
• Elliptical Trainer – 1-min activity, 1-min rest
• Jumping Rope – 1-min activity, 1-min rest
• Punches on Punching Bag – 1-min activity, 1-min rest
• Rowing Machine – 2 minutes activity, 1-min rest
• Battle Rope Workout – 30-sec activity, 1-min rest

3. 15-min Dumbbell Weighted HIIT Workout

How Many Times Should You Do HIIT Workouts in a Week?

You can do high-intensity interval training (HIIT) two to three a week, depending on your fitness level, goal, and amount of time you work out.

For example, if your goal is to shed some kilos, you can do intense burst bodyweight HIIT exercises for 30 minutes a day, three to four times a week.

On the other hand, if you want to stay fit, strong, and active, you can do HIIT three days a week.

Download The HIIT Exercises List PDF