Hiit workout exercises

If you’re looking for a way to get fit fast, then Hiit workout Exercises are the answer. Hiit, which stands for High Intensity Interval Training, is a type of exercise that combines short bursts of high-intensity activity with brief periods of rest or low-intensity activity. This type of workout is incredibly effective and can help you burn fat and tone muscle in just a few minutes per day. In this blog post, we will discuss the 20 best Hiit exercises for beginners. We will list each exercise and explain how to perform it correctly. Let’s get started!

Top 20 Hiit workout exercises

Most people don’t have enough time to get a good workout in but you might only have 30 minutes to work out, but that doesn’t mean you can’t get a great workout in.

These top 20 Hiit exercises listed below are short and intense, and will help you burn fat and build muscle in no time.

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#1 – Full-body Mountain climbers

#2 -Burpees

#3 – Squats

#4 -Lunges

#5 – Normal Pushups

#6 -Plank

#7 – Sit-ups

#8 -Jumping Jack

#9 -Dumbbell squat

#10 -Dumbbell lunge

#11 -Dumbbell overhead press

#12-Dumbbell sit-up

#13-Dumbbell jumping jack

#14- Barbell Squat to press

#15- Barbell Seated shoulder press

#16- Barbell rows

#17- Barbell curl

#18- Barbell Overhead press

#19- Barbell Hang clean

#20- Kettlebell Cleans

Bonus #1- Kettlebell Snatches

Bonus #2- Kettlebell Goblet squats

Bonus #3 – Kettlebell Turkish get-ups

Bodyweight hitt workout exercises

Bodyweight hitt workout exercises are a great way to get your heart rate up and burn calories without having to go to the gym. If you’re looking for a Hiit daily workouts that you can do at home, then try one of these 20 exercises. Each exercise is explained in detail so you can perform it correctly. Let’s get started!

#1 – Full-body Mountain climbers

Muscles worked: Full body

How to :

  • Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
  • Bring one knee forward toward your chest, then quickly switch and bring the other knee up.
  • Continue alternating knees as quickly as you can while keeping your core engaged and your back straight.
  • Do 20 reps total, then rest for 30 seconds and repeat.

Full-body Mountain climbers are a great full-body Hiit exercise that can be done at home with no equipment required.

#2 -Burpees

Muscles worked: Full body

How to:

  • Start standing with your feet shoulder-width apart and your hands at your sides.
  • Squat down and place your hands on the floor in front of you, then jump your feet back into a plank position.
  • Quickly jump your feet back toward your hands, then jump up into the air with your hands overhead.
  • Land softly and repeat.
  • Do 20 reps total, then rest for 30 seconds and repeat.

Burpees are a Hiit classic because they work your entire body in one move and are incredibly effective at getting your heart rate up.

#3 – Squats

Muscles worked: Quads, glutes, hamstrings

How to:

  • Stand with your feet shoulder-width apart and place your hands at your sides.
  • Slowly lower down into a squat, keeping your knees behind your toes and your core engaged.
  • Once your thighs are parallel to the ground, press through your heels to return to standing.
  • Do 20 reps total, then rest for 30 seconds and repeat.

#4 -Lunges

Muscles worked: Quads, glutes, hamstrings

How to:

  • Stand with your feet shoulder-width apart and place your hands on your hips.
  • Step forward with one leg and lower your body down until both knees are bent at 90-degree angles.
  • Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground.
  • Press through your front heel to return to standing, then repeat on the other side.
  • Do 20 reps total, then rest for 30 seconds and repeat.

#5 – Push-ups

Muscles worked: Chest, shoulders, triceps

How to:

  • Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
  • Lower down into a push-up, keeping your core engaged and your back straight.
  • Once your chest is just inches from the ground, press back up to the starting position.
  • Do 20 reps total, then rest for 30 seconds and repeat.

#6 -Plank

Muscles worked: Core, shoulders, legs

How to:

  • Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
  • Engage your core and tuck your toes under, then raise your hips up so your body forms a straight line from head to toe.
  • Hold this position for 30 seconds, then rest for 30 seconds and repeat.

#7 – Sit-ups

Muscles worked: Core

How to:

  • Lie down on your back with your knees bent and your feet flat on the ground.
  • Place your hands behind your head and engage your core, then slowly sit up until your shoulders are off the ground.
  • As you sit up, make sure to keep your lower back pressed into the ground.
  • Slowly lie back down and repeat.
  • Do 20 reps total, then rest for 30 seconds and repeat.

#8 -Jumping Jacks

Muscles worked: Full body

How to:

  • Start standing with your feet together and your hands at your sides.
  • Jump up and spread your legs out wide, then quickly jump back to the starting position.
  • As you jump, raise your arms up overhead.
  • Do 20 reps total, then rest for 30 seconds and repeat.

Jumping jacks are a great Hiit exercise to get your heart rate up quickly and get your entire body moving.

Hiit workout exercises with Dumbbells

Dumbbells are a great way to add resistance to your Hiit workout and make it more challenging. If you’re looking for a Hiit workout that uses dumbbells, then try one of these 5 exercises. Each exercise is explained in detail so you can perform it correctly. Let’s get started!

#9 -Dumbbell squat

Muscles worked: Quads, glutes, hamstrings

How to:

  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand at arm’s length.
  • Keeping your core engaged, slowly lower down into a squat.
  • Once your thighs are parallel to the ground, press through your heels to return to standing.
  • Do 20 reps total, then rest for 30 seconds and repeat.

#10 -Dumbbell lunge

Muscles worked: Quads, glutes, hamstrings

How to:

  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand at arm’s length.
  • Step forward with one leg and lower your body down until both knees are bent at 90-degree angles.
  • Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground.
  • Press through your front heel to return to standing, then repeat on the other side.
  • Do 20 reps total, then rest for 30 seconds and repeat.

#11 -Dumbbell overhead press

Muscles worked: Shoulders, triceps

How to:

  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder-level.
  • Press the dumbbells straight overhead, then lower them back down to shoulder-level.
  • Do 20 reps total, then rest for 30 seconds and repeat.

#12-Dumbbell sit-up

Muscles worked: Core

How to:

  • Lie down on your back with your knees bent and your feet flat on the ground.
  • Hold a dumbbell in each hand and place them on your thighs.
  • Engage your core, then slowly sit up until your shoulders are off the ground.
  • As you sit up, make sure to keep your lower back pressed into the ground and raise the dumbbells up to your chest.
  • Slowly lie back down and repeat.
  • Do 20 reps total, then rest for 30 seconds and repeat.

#13-Dumbbell jumping jacks

Muscles worked: Full body

How to:

  • Start standing with your feet together and a dumbbell in each hand at arm’s length.
  • Jump up and spread your legs out wide, then quickly jump back to the starting position.
  • As you jump, raise the dumbbells up overhead.
  • Do 20 reps total, then rest for 30 seconds and repeat.

Jumping jacks are a great Hiit exercise to get your heart rate up quickly and get your entire body moving.

Hiit workout exercises with a Barbell

If you’re looking to add a Hiit workout to your routine, consider exercises that use a barbell. Hiit workouts with a barbell are great for building strength and muscle endurance. They also help improve your cardiovascular fitness.

#14- Barbell Squat to press

Muscles worked: quads, glutes, shoulders, core

How to :

  • Start with the barbell on your shoulders, feet shoulder-width apart.
  • Lower into a squat, then press the barbell overhead.
  • Lower the barbell back to your shoulders and repeat.

15- Barbell Seated shoulder press

Muscles worked: shoulders, triceps, core

How to :

  • Sit on a bench with a barbell in your hands, palms facing forward.
  • Press the barbell overhead, then lower it back to your shoulders.
  • Repeat.

#16- Barbell rows

Muscles worked: lats, biceps, traps

How to :

  • Start with the barbell on the ground in front of you.
  • Bend down and grip the barbell with your hands shoulder-width apart.
  • Row the barbell up to your chest, then lower it back to the ground.
  • Repeat.

#17- Barbell curl

Muscles worked: biceps

How to :

  • Start with the barbell in your hands, palms facing upwards.
  • Curl the barbell up to your chest, then lower it back to the starting position.
  • Repeat.

#18- Barbell Overhead press

Muscles worked: shoulders, triceps

How to :

  • Start with the barbell in your hands, palms facing forward.
  • Press the barbell overhead, then lower it back to your shoulders.
  • Repeat.

#19- Barbell Hang clean

Muscles worked: quads, glutes, hamstrings, shoulders, traps, forearms

How to :

  • Start with the barbell on the ground in front of you.
  • Bend down and grip the barbell with your hands shoulder-width apart.
  • Clean the barbell up to your shoulders, then lower it back to the ground.
  • Repeat.

Hiit workout exercises with kettlebells

If you’re looking for a Hiit workout that uses kettlebells, look no further! This Hiit workout consists of the top 20 Hiit exercises with kettlebells. These exercises are sure to get your heart rate up and help you burn fat.

#19- Kettlebell Swings

Muscles worked: quads, glutes, hamstrings, shoulders, traps

How to:

  • Start with the kettlebell on the ground in front of you.
  • Bend down and grip the kettlebell with both hands.
  • Swing the kettlebell up to chest level, then lower it back to the ground.
  • Repeat.

#20- Kettlebell Cleans

Muscles worked: quads, glutes, hamstrings, shoulders, traps

How to :

  • Start with the kettlebell on the ground in front of you.
  • Bend down and grip the kettlebell with your right hand.
  • Clean the kettlebell up to your shoulder, then lower it back to the ground.
  • Repeat with your left hand.
  • Do 20 reps total, then rest for 30 seconds and repeat.

Bonus #1- Kettlebell Snatches

Muscles worked: quads, glutes, hamstrings, shoulders, traps

How to :

  • Start with the kettlebell on the ground in front of you.
  • Bend down and grip the kettlebell with your right hand.
  • Snatch the kettlebell up to your shoulder, then lower it back to the ground.
  • Repeat with your left hand.
  • Do 20 reps total, then rest for 30 seconds and repeat.

Bonus #2- Kettlebell Goblet squats

Muscles worked: quads, glutes, hamstrings

How to :

  • Start with the kettlebell in your hands, palms facing your chest.
  • Squat down, then press the kettlebell overhead.
  • Lower the kettlebell back to your chest
  • repeat.

Bonus #3 – Kettlebell Turkish get-ups

Muscles worked: shoulders, triceps, core

How to :

  • Start by lying on the ground with the kettlebell in your right hand.
  • Press the kettlebell overhead, then roll onto your left side and sit up.
  • Stand up, then lower the kettlebell back to the ground.
  • Repeat with your left hand.

Conclusion

These are just a few of the many Hiit workouts you can do with a barbell or kettlebell. Get creative and mix and match exercises to create your own Hiit workout routine. Remember to warm up before you start, and cool down after you finish. Hiit workouts are intense,

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