What are Hiit Exercises and how to do them

What are Hiit exercises? This is a question that is being asked more and more lately, as people are starting to realize the fantastic benefits of this type of training. Hiit, or high-intensity interval training, is a form of exercise that combines short bursts of high-intensity activity with brief periods of rest.

This type of workout can be done without equipment, or you can use essential equipment like dumbbells or resistance bands. This blog post will describe what Hiit is, list some popular types of Hiit exercises, and discuss the benefits and drawbacks of this type of training.

What are HIIT Exercises

HIIT exercises are a type of high-intensity interval training. They involve short alternating periods of intense activity with shorter rest periods of lower-intensity activity. HIIT workouts can be done with almost any type of exercise, and they don’t require any special equipment but can be done with dumbbells or resistance bands.

There are many different HIIT exercises, but some of the most popular include sprinting, cycling, jump roping, and CrossFit. HIIT workouts can be tailored to any fitness level and are an excellent way to exercise. They also provide a tremendous challenge for experienced athletes.

However, HIIT workouts are not for everyone. They can be pretty intense and may not be appropriate for people new to fitness or who have health concerns.

If you are new to fitness or have health concerns, it is essential to consult with a health professional before starting a HIIT workout program.

I suggest starting with a few bodyweight exercises below and building up to those exercises using weights.

• Running or sprinting

A HIIT running workout might involve alternating between running at a fast pace for 30 seconds and then jogging at a slower pace for 60 seconds, or you could sprint a certain distance then walk to recover before repeating the sprint.

• Jumping Jacks

This is a fundamental bodyweight exercise used in a HIIT routine.

To do jumping jacks:

  1. Stand with your feet together and your hands at your sides.
  2. Jump up and spread your legs out to the side as you raise your arms above your head.
  3. Jump back to the starting position and repeat.

• Burpees

Burpees are a great all-around bodyweight exercise used in HIIT workouts.

To do a burpee:

  1. Start in a standing position.
  2. Drop down to the floor and put your hands on the ground.
  3. Kick your feet back into a plank position, do a push-up, then jump your feet back up to your hands and stand up.
  4. Repeat.

• Mountain climbers

Mountain climbers are another excellent bodyweight exercise for HIIT workouts.

To do mountain climbers:

  1. Start in a plank position with your hands on the ground and your feet shoulder-width apart.
  2. Bring one knee up to your chest, then quickly switch and bring the other knee up.
  3. Continue alternating legs as fast as you can while keeping your upper body stationary.

• Cycling

You could do a HIIT cycling workout by pedalling as fast as you can for 30 seconds, then reducing your speed for 60 seconds and repeating. Or, you could alternate between going uphill and then downhill.

• Rowing

A rowing machine is a piece of excellent equipment to use for HIIT workouts. You could do a HIIT workout on the rowing machine by rowing as fast as you can for 30 seconds and then slowing down for 60 seconds.

• Jumping rope

A HIIT jumping rope workout might involve alternating between jumping rope at a fast pace for 30 seconds and then resting for 60 seconds. Repeat this cycle for the desired amount of time. I recommend Speed ropes for HIIT as they are faster and more challenging.

• Powerlifting

A HIIT powerlifting workout might involve doing as many reps as possible of a heavy weight lifting exercise for 30 seconds and then resting for 60 seconds. Repeat this cycle for the desired amount of time. This type of HIIT workout is not for everyone, as it requires a lot of strength and coordination.

There are many other types of HIIT exercises that you can try. CrossFit is a popular HIIT workout that combines various types of activities. Many HIIT apps and timers can help you create a HIIT workout, and we will discuss those in other posts.

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Benefits of HIIT Exercises

-HIIT workouts can be done with almost any type of exercise, and they don’t require any special equipment.

-HIIT can help you lose belly fat, a risk factor for heart disease.

-HIIT has also been shown to improve insulin sensitivity, vital for people with diabetes or prediabetes.

-A study published in the journal PLoS One found that HIIT can burn more calories than traditional cardio exercises like jogging or cycling.

-HIIT is a great way to get your heart rate up and improve your cardiovascular health.

-HIIT is also a great way to improve your overall fitness level.

-HIIT can be done in a short amount of time, and it doesn’t require a lot of equipment or space.

-HIIT workouts are intense, so they can help you burn more calories and boost your metabolism.

-There are many different types of HIIT exercises to choose from,

Negatives of HIIT exercises

While HIIT has many benefits, there are also some drawbacks to this exercise.

Possible negatives of HIIT include:

-Risk of injury (due to the high intensity)

-Risk of overtraining (if not done correctly)

-Increased soreness (from not recovering quickly)

-May not be appropriate for people with certain health conditions


HIIT offers many benefits such as weight loss, improved heart health and overall fitness. However, there are some risks associated with HIIT workouts, so it is essential to take precautions and listen to your body. If you are interested in trying a HIIT workout, there are many different types to choose from and plenty of resources available here at Shortandintense.com.

If you’re interested in trying HIIT, be sure to consult with a health professional before starting. And, as always, start slowly and build up gradually. HIIT can be an extremely effective way to improve your fitness level, but it’s essential to do it safely.

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Author Profile

Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.

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