“I don’t have time for fitness,” or “I want to burn calories and fat faster.”

If you can relate to the above two quotes, then we have the perfect solution for you – High-Intensity Interval Training (HIIT).

HIIT provides significant health benefits in less time than traditional workouts. The impact of 15 minutes of HIIT workouts is equal to 1 hour of walking and 30 minutes of moderate running.

The primary goal of HIIT workouts is to push your body beyond its limits, which helps in enhancing endurance, strength, and cardiovascular fitness. And it pretty much positively impacts the metabolism and blood pressure.

HIIT incorporates several body parts and helps in boosting fat loss more effectively than steady-state cardio workouts.

However, while HIIT workouts can be done without any equipment or monthly memberships, most beginners and intermediates find it difficult to do HIIT workouts. From the confusion about which exercise to select to not knowing the proper form and work-to-rest ratios, there can be many obstacles to overcome while starting with the HIIT workouts.

In this guide, we will simply cover a list of multiple exercises that you can add to your HIIT workout. With this blog, all your confusions will vanish. From this blog, just note down the exercises that you find comfortable to do as per your body’s condition, and then implement them in your HIIT workout.

Aim to have at least 8-10 exercises and follow them one by one for at least 15-20 minutes. As you get easy with the workout, make it difficult by increasing the repetition count, and then shift to the harder exercises.

Best HIIT Exercises for Beginners & Intermediates

If you’re a beginner or an intermediate, start with these exercises to give a kick start to your fat loss journey.

Mountain Climbers

1. Start with the high plank position. Hands should be under the shoulders, and fingers should be spread for a stable base.
2. With arms straight, pull your belly button toward your spine, and squeeze your glutes gently to keep the hips stable.
3. Don’t bend the legs, and keep them straight to maintain the plank position.
4. Now, lift your right foot, drive the right knee towards your chest, and don’t let your hips rise.
5. Quickly, but in the controlled position, bring the right foot back to its original position, and then repeat the same with the left foot.
6. Maintain your body position, and maintain the hips at a normal level. Aim for at least 30-40 seconds, in a quick yet controlled way.

Burpee Push-Ups

1. Stand tall, and your feet should be shoulder-width apart.
2. Bend your knees and hips to lower just like in a squat position, and then jump or step both feet backward into a high plank position.
3. Bend your elbows and chest toward the floor to complete a push-up, and then jump feet forward, landing near your hands. Keep your weight balanced, and avoid arching your back during the push-up.
4. From the squat position, jump straight up, reaching your arms overhead, and land softly with knees slightly bent to absorb the full impact.

Jumping Jacks

1. Stand straight with your feet close together and arms relaxed at your side.
2. Now, in one motion, jump your feet wider than your shoulder width, and at the same time, raise your arms sideways and overhead, making a big “V.”
3. Then, land softly on the balls of your feet with knees slightly bent.
4. Jump feet back together, and bring arms close together. That’s how a single repetition works.
5. Perform for at atleast 35-40 seconds to get results.

Plank Toe Touch

1. Start with a high plank position and lift your hips slightly upwards.
2. Now, lift your right hand and reach towards the left leg.
3. Twist slightly at the waist, and tap or come close to touching the toe.
4. Place your right hand back on the floor, returning to the strong plank position.
5. Reset your core before switches, and then do the same with your left hand and right leg.

High Knees

1. Stand tall and then put your arms at a 90-degree angle at your sides.
2. Hands should be placed above the waist level.
3. Then drive your right knee up toward your chest, aiming for a 90-degree angle at the hip.
4. Land lightly on the ball of your left foot.
5. Now, as the right foot comes down, immediately drive the left knee up toward your chest.
6. Pump arms naturally in accordance with the opposite arm and the opposite knee.
7. Continue alternating knees quickly in a running motion.

Skipping Rope

1. Hold the rope handles firmly at your sides.
2. Use your wrist to rotate the rope overhead, and keep your shoulders relaxed.
3. As the rope comes towards your feet, do a small jump off the ground; 2-3 cm is enough.
4. Do it for 40–50 seconds, with a 20-second rest.

Butt Kicks

1. Stand tall, and bend your arms at a 90-degree angle.
2. Now, start with a light jog on the spot, and stay on the balls of your feet.
3. Drive your right heel upward towards your glutes.
4. Quickly switch and do it with the left heel.
5. Rapidly switch between legs and land softly each time.

Kettlebell Swings

1. Place the kettlebell on the ground about a foot in front of you.
2. Move your legs slightly wider than shoulder-width.
3. Move the kettlebell towards you and then pull it back to load your hamstrings and glutes.
4. Keep your arms relaxed; let the power come from your hips, not your arms.
5. Let the bell swing down naturally, and maintain smooth and powerful swings.

Conclusion

HIIT is not just another workout trend—it’s a time-efficient, fat-burning, and performance-enhancing training style. It’s a game-changing fitness strategy that tones your body and improves cardiovascular health in a short amount of time. By incorporating a mix of cardio, HIIT, and weight lifting, you can maximize calorie burning while building a stronger and leaner body. Ultimately, give focus to diet and sleep. All three factors, when carried out correctly, i.e., sleep, diet, and workout, result in outcomes that become more visible and sustainable in the long run.