September 10, 2020 5 min read

A common reason people tend to give up on their workout routine is that they aren’t seeing the results they had hoped for, but it might be because they aren’t working hard enough. One of the best ways to get in shape and see the results you are aiming for is by adding a HIIT element to it. HIIT stands for High-Intensity Interval Training, and there are numerous benefits to doing them. Here are some of the benefits of HIIT:

  • Burn a lot of calories in a short amount of time
  • Lose weight
  • Gain muscle
  • Reach a higher metabolic rate afterward
  • Reduce blood pressure and blood sugar

The key to incorporating a HIIT workout into your routine is to go as hard as you can in a short amount of time. There are also a wide variety of different exercises you can do. HIIT workouts are possible on any piece of exercise equipment, such as a treadmill or bike machine, by increasing the intensity for a short amount of time. If you are short on time, a HIIT is the perfect thing to adopt for you to stay fit. To get started, learn more about some HIIT exercises to incorporate into your workout routine.


The first HIIT exercise to incorporate into your workout are burpees. To perform a burpee, start out in a standing position. Drop down into a squat with your hands on the ground, and then jump back into a pushup position. The next step is to bring your knees up toward the front of your body and jump to a standing position as you reach for the sky with your hands.


You can also pretend to take flight with a great HIIT workout for your core known as Supermans. First, lie on the ground on your stomach as you get into a flying position. Next, repeatedly lift your arms and legs off the ground so that your core is the only part touching the ground. Hold this position for two to five minutes, then return your arms and legs to the ground. Continue to repeat this motion multiple times.

Mountain Climbers

Mountain Climbers are another HIIT workout you can easily try at home. Mountain climbers begin in a pushup position, arms fully extended, but the main movement will occur with your legs. One at a time, bend your knees and bring them up toward your chest before returning to the original position. Continue to switch between both legs while keeping your arms in the same pushup position.


To do tuck-ups, you will want to lie on your back with your arms over your head, straight out. Next, bend your knees and move them toward your chest in a similar movement as a crunch, except the only thing touching the ground is your glutes as you move your arms towards your knees. After reaching your knees, return your legs and arms back to the ground. Repeat this movement for as many reps as you can.

Flutter Kicks

The next HIIT exercise you can work into your routine are flutter kicks. While this HIIT exercise can be tough to get through, it’s a great way to strengthen your abs. Lie on your back with your hands above your head, fully extended. Keeping your legs straight out as well, hover them in the air while moving them up and down in a small scissor motion without touching the ground. The key to flutter kicks is to keep your legs moving in the air for a set length of time.

Hand-Release Pushups

Pushups are a great way to build strength, but you can add another layer to them that can make them even more beneficial with a hand-release. To increase the intensity of a pushup, move your hands off the ground as you come back up from one.

High Knees

Increase the intensity by incorporating high knees into your workout as well. Act as if you are jogging in place by moving your knees up toward your chest, moving your arms in the process. Keeping doing this as fast as you can for a certain amount of time for an effective HIIT exercise.


When you are on a treadmill, you can also incorporate a form of HIIT training. You can do this by changing up the speed on a treadmill so that you’re sprinting for a short amount of time. Then, get into a pattern of switching from jogging to sprinting every few minutes or so during your cardio workout.


Another piece of exercise equipment you can add to your home gym for HIIT workouts is a rowing machine. Using a rowing machine can instantly get your heart rate up and serve as a great HIIT complement to a workout. If you have never used a rowing machine before, it’s extremely easy. All you must do is grab the handle and pull back and forward continuously, engaging the abs and pushing with your legs. You can find WaterRower fitness equipment at Top Fitness Store if you are trying to take your workouts to the next level.

Battle Ropes

There are many accessories that should find their way into your gym, and battle ropes are one of them. Using battle ropes will not only work out arms and burn fat on its own merits, but it becomes a HIIT exercise when you go as hard as possible for a short amount of time. When you use battle ropes, all you have to do is move the ropes up and down with your arms. While battle ropes might sound easy, the ropes themselves are heavier than you would think, so they’re the perfect challenge to take on.

Jump Squat

Squats are one of the best exercises you can do, and there’s a HIIT variation of them with jump squats that can also be very beneficial during your workout. Like a regular squat, you start in a standing position and then bend your knees to go as far down to the ground as you can while maintaining the correct form. The main difference between a jump squat and a regular squat is that you will complete one extra step by jumping off the ground when you move back toward the standing position. Keep doing this motion repeatedly, adding weight as it gets easier.

Jumping Jacks

You have likely heard about jumping jacks and know how to do them. That’s why they are the perfect HIIT exercise to include in your workout. However, you can also add some more layers to this by incorporating burpees into the movement.

HIIT Exercises To Incorporate Into Your Workout

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