HIIT training, or High-Intensity Interval Training, is one of the most effective ways to burn fat, build muscle, and improve cardiovascular health in a short amount of time. If you’re looking to spice up your workout routine, incorporating these 8 best HIIT exercises can help you maximize results while keeping things exciting. Because they also work at least two to three muscle groups simultaneously, and they also boost one’s metabolism well after a session has ended, such movements are great for people with not enough time. So here they are in the order that is generally considered from hardest to less demanding:
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1. Jump Squats
Jump squats are absolutely legendary for any kind of HIIT training. They fire up your legs, core, and even your arms once you start pushing out from the floor with force. You’re taking an already intense squat and making it far more dynamic with that jump. It can be really effective at improving one’s lower body strength and power, along with improving cardiovascular endurance. Do 30 seconds of jump squats, then rest for 15, and repeat for one killer HIIT circuit.
2. Burpees
Burpees may be the ultimate HIIT exercise because they really challenge every single muscle group to drive up the heart rate through the roof. The combination of a squat, push-up, and jump makes it perfect for full-body training. For both advanced and amateur athletes, burpees are able to be modified into various fitness levels and can be made essential in any kind of HIIT training session.
3. Mountain Climbers
Mountain climbers are another more vigorous exercise, with your core, shoulders, arms, and legs all at work. Emulating running movements with hands to get your core and upper body pumping with your heartbeat, it improves one’s endurance and also helps in maintaining agile performance, with its ease, which can easily be done in comfort and space, from your home or at the gym.
4. Jump Lunges
Jump lunges are a more high-intensity version of the basic lunge, so their perfect place should be in HIIT workouts. The power of jumping will work your glutes, quads, and hamstrings, but also improve your balance and coordination. The high power involved in performing jump lunges can also increase your heart rate, thereby acting as a very effective strength and cardiovascular move. Try a leg-alternating exercise that can make things quite dynamic and challenging for you.
5. Plank to Push-Up
The plank to push-up targets the core and upper body. Begin by laying in a forearm plank position, then push up into a full push-up position. Continue alternating between the two positions as fast as possible. This exercise actively engages the arms, chest, core, and shoulders, all while elevating heart rates. It’s great for building strength in the upper body, while the intensity stays high during the HIIT session.
6. High Knees
High knees work the lower body, while the heart rate is maintained at an elevated state. Running in place and bringing the knees up as high as possible toward the chest helps in firming the legs, improving coordination, and enhancing cardiovascular endurance. Because of the simplicity of the action, they are suitable for novices or those looking for a fast exercise to include in their routines.
7. Skater Jumps
Medicine ball skater jumps may be one of the more silly and dynamic exercises for working on your legs and glutes along with enhancement of lateral agility. It’s like one touch in place like a speed skater makes continuous jumps from foot to foot. Keeping in control during that action and trying to land softly develops good balance and power within your lower body. Skater jumps are one of the best additions to HIIT circuits, adding some serious juice to your metabolic activity and a little swag to your workout style.
8. Bicycle Crunches
Lastly, one of the great movements to shape and strengthen your abdomen is the bicycle crunch. In a cycling motion, bringing your elbow over to your opposite knee, this move works the obliques, lower abs, and hip flexors. It’s a great addition to any HIIT training session because it works the core in such a manner that will challenge your muscles without losing any intensity. Plus, it’s easily performed on the floor, which makes it one of the better options for working out at home.
Adding these 8 best HIIT training exercises to your routine will go a long way in helping you achieve the best results from your workouts. They tend to target different muscle groups; thus, by full-body workouts, one gets to burn fat, increase strength, and build cardiovascular endurance. Whether you are a beginner or a professional in HIIT workouts, these exercises will keep your body challenged and your workouts fresh. And the best part is that it takes relatively short periods before one sees changes in fitness levels, strength, and health generally. So, get moving and start reaping the benefits of HIIT training today!
