Free High-Intensity Interval Training Exercises

Free High-Intensity Interval Training Exercises

There are many different exercises that are utilize high intensity interval training and many of them are used in combination to create a fitness routine. Here is a list of moves that can be put together to create a HIIT workout routine. Before doing any of these moves, it is important to do a five minute warm up to loosen the muscles and prepare the body for intense activity.

  • Squat Jumps - Move into a squatting position with feet hip-width apart. From this position explode up so that your feet briefly leave the floor. Do three repetitions of forty-five seconds each with a fifteen second break between.
  • Burpee - From a standing position, drop into a squat position with hands on the ground. Kick the feet so that you are in a plank position. (optional push up here) Then move back into the squatting position, then stand up.
  • Kettlebell Swings- Straddling the kettlebell, squat down and grip the kettlebell with an overhand grip. Pull bell off the floor, slightly forward, just above the ankles. Dip down slightly and swing kettlebell back under hips. Proceed to swing the bell up by raising upper body straight and extending legs. (Before attempting this exercise read and watch videos on proper form and technique.)
  • Sprints - Sprint for 10-30 seconds then walk or jog for 30-90 seconds.
  • Boxing- Do five rounds of 10-30 seconds of all out intensity with 30-60 seconds of rest in-between rounds.
  • Mountain Climber - In a plank position, bring your one knee under your chest and place your foot on the floor. Keeping both hands on the floor, jump and switch leg positions. Make sure that both feet leave the ground.

The number of repetitions, the length of each interval and the recovery period you use will vary based on the methodology you are employing. For instance, the Tabata philosophy would call for 20 seconds of high intensity followed by 10 seconds of rest for 4 minutes. How many of these sets you do as part of a workout can and will vary.

These are just a few of the many moves that can be done for high intensity interval training. These moves are most effective when done at full intensity. It is important to take breaks between sets otherwise the body begins to stop using calories in the same way, which hinders the fat burning process. For best results, combine these and other moves together. After the work out make sure to do a five minute cool down to prevent injury and help recovery.

Last Updated: June 05, 2014