Best HIIT Exercises
Get ready to experience the best high-intensity interval training (HIIT) exercises that will challenge your entire body, improve strength, and boost endurance. This workout is packed with dynamic moves that target all major muscle groups—quads, glutes, shoulders, core, and upper body—for a powerful calorie burn.
Each exercise includes two intensity levels:
Level 1: For those who want a more moderate pace or need to ease into the movements (lower weight or bodyweight options available).
Level 2: For those ready to push harder, with higher intensity and advanced variations to take it up a notch.
We’ve handpicked the most effective exercises—from squat thrusters to burpees—designed to maximize efficiency while keeping you safe. With clear form cues and modifications, you’ll avoid injury and get the most out of each movement. As a suggestion for a 15-minute HIIT routine, perform each of our movements for 45 seconds and give yourself a 15-second rest before moving on. For a 30-minute HIIT routine, repeat each movement twice before moving to the next!
Warm up first, pick your level, and let's dive into the best HIIT exercises for an intense, results-driven workout!
We also offer this workout in person at our studio—book your first class for free!
Squat Thrusters with Alternate Press
Safety precaution
Make sure knees are not caving in during squats, also make sure the spine is neutral during press
Main muscle groups worked
Quads, Glutes, Shoulders
Level 1 & 2 (Level 1 can drop to lower weight)
Starting Position:
Stand with your feet shoulder-width apart or slightly wider, toes pointed slightly outward. Hold a dumbbell in each hand at shoulder height, palms facing inwards.
Squat Movement:
Lower your body into a squat position. Keep your chest up, back straight, and core engaged. Make sure your knees do not pass your toes.
Press Movement:
As you push back up from the squat position, simultaneously press one of the weights overhead.
Extend your arm fully, locking out your elbow at the top of the press.
2. Dumbbell Swings
Safety precaution
Avoid swinging the dumbbells over your head. Maintain a straight back as you bring the dumbbells down.
Main muscle groups worked
Glutes, Hamstrings, Shoulders, Upper Back
Level 1 & 2 (Level 1 can drop to lower weight)
Starting Position:
Stand with your feet slightly wider than shoulder-width apart. Hold a dumbbell with each hand beside your legs, palms facing inward. Bend your knees slightly and hinge at your hips, pushing your hips back while keeping your chest up and back straight.
Swinging Movement:
Drive your hips forward and raise the dumbbells to chest height with straight arms
Controlled Descent:
Allow the dumbbell to swing back down beside your legs as you hinge at your hips and slightly bend your knees. Keep your back straight throughout the movement.
3. Overhead High Knees
Safety precaution
Avoid overarching your back, hold a tight grip on the dumbbell to avoid dropping it, land lightly on your feet.
Main muscle groups worked
Core, Shoulders, Upper Back, Quads, Calves
Level 1 (Marching Speed)
Starting Position:
Stand with your feet hip-width apart and hold a dumbbell with both hands, arms above your head
Execution:
Lift your knee towards your chest as high as possible, alternating your legs
Using a slow march and keeping your arms held above your head with the weight, lower the weight / no weight if needed
Level 2 (Running Speed)
Starting Position:
Stand with your feet hip-width apart and hold a dumbbell with both hands, arms above your head
Execution:
Lift your knee towards your chest as high as possible, alternating your legs
Using a running motion, alternate legs and raise knees as high as possible
4. Row and Switch
Safety precaution
Avoid rounding your back during rows, make sure your back is neutral.
Main muscle groups worked
Back, Shoulders, Glutes, Hamstrings
Level 1 (Step Forward)
Starting Position:
Lunge with a slight hinge at your hips, arms hanging down holding a weight in each hand
Row Movement:
Pull both dumbbells up towards your rib cage, keep your elbow close to your body, squeeze your shoulder blades at the top of the movement, lower the dumbbells with control
Leg Switch:
Alternate legs by taking a step forward after each row
Level 2 (Using a Hop)
Starting Position:
Lunge with a slight hinge at your hips, arms hanging down holding a weight in each hand
Row Movement:
Pull both dumbbells up towards your rib cage, keep your elbow close to your body, squeeze your shoulder blades at the top of the movement, lower the dumbbells with control
Leg Switch:
Alternate legs by hopping and switching legs simultaneously after each row
5. Jacks with Forward Press
Safety precaution
Land lightly on your knees to avoid pressure on your knees, Keep your back straight.
Main muscle groups worked
Shoulders, Chest, Quads
Level 1 (Toe Taps to the Side)
Starting Position:
Stand with your feet together and hold a dumbbell at shoulder height
Jumping Jack Movement:
Tap your toe to the side and bring it back to the middle, alternating between legs.
Dumbbell Forward Press:
As your feet are apart, push the dumbbell forward and fully extend your arms.
Level 2 (Jumping Jacks)
Starting Position:
Stand with your feet together and hold a dumbbell at shoulder height
Jumping Jack Movement:
Jump your feet to the side then back to the middle
Dumbbell Forward Press:
As your feet are apart, push the dumbbell forward and fully extend your arms.
6. Ground to Overhead
Safety precaution
Don’t overextend / overarch your back, grip weights tightly overhead
Main muscle groups worked
Shoulders, Quads, Hamstrings
Level 1 & 2
Starting Position:
Stand with your feet shoulder-width apart, toes pointing slightly outward.
Grip the weights in each hand, palms facing inward
Bend at your hips and knees to lower your torso and tap the weights to the ground
Lift and Extension:
Lift the weight overhead by standing upright, use the momentum to pull the weight upwards and above your head
7. Reverse Lunge to Plyo (Right & Left)
Safety precaution
Keep a straight back throughout the exercise, and land softly after the march/plyo jump
Main muscle groups worked
Quads, Calves, Core
Level 1 (Knee Drive Without Jump)
Starting Position:
Step your foot back and lower your body until your back knee is hovering above the ground
Align your front knee with your toes
Marching Motion:
From the lunge position, push through your front foot to drive your back knee to your chest
Lower your lifted leg back into the reverse lunge position
*Repeat with the opposite leg
Level 2 (Plyometric Jump)
Starting Position:
Step your foot back and lower your body until your back knee is hovering above the ground
Align your front knee with your toes
Plyometric Jump:
From the lunge position, push off with your front foot, drive your back knee to your chest, and jump up as high as possible.
Once you’ve landed, bring your lifted leg back into the reverse lunge position
*Repeat with the opposite leg
8. Plank Tucks
Safety precaution
Maintain a straight back and strong core, and avoid stepping too forward and overextending your leg
Main muscle groups worked
Core, Quad, Shoulders
Level 1 (Stepping In)
Starting Position:
Begin in a high plank position, hands directly under your shoulders, body forming a straight line from head to heels
Tuck and Leg Walk Forward:
Step one foot forward to your chest, then step the next foot forward meeting at the top
Step one foot back at a time, bringing yourself back to the high plank position
Level 2 (Jumping In)
Starting Position:
Begin in a high plank position, hands directly under your shoulders, body forming a straight line from head to heels
Tuck Movement:
While maintaining the plank position, hop both knees toward your chest
Hop both legs back to the starting plank position, while maintaining a neutral spine.
9. Thread the Needle (Right & Left)
Safety precaution
Keep arms at shoulder width, maintain a straight back and strong core
Main muscle groups worked
Core, Obliques, Shoulders
Level 1 (On the Knees)
Starting Position:
Begin in a side plank position with your right hand directly under your right shoulder
Extend your top leg and bend your bottom leg at a 90-degree angle
Thread the Needle:
Rotate your torso and bring your left arm down and underneath your body.
Keep your hips lifted and maintain stability through your core throughout the movement.
Reverse the movement by rotating your torso back towards the ceiling.
*Repeat the exercise using the opposite arm
Level 2 (On the Toes)
Starting Position:
Begin in a side plank position with your right hand directly under your right shoulder
Legs are extended out and feet are stacked on top of each other
Thread the Needle:
Rotate your torso and bring your left arm down and underneath your body.
Keep your hips lifted and maintain stability through your core throughout the movement.
Reverse the movement by rotating your torso back towards the ceiling.
*Repeat the exercise using the opposite arm
10. In and Out Squats with Reverse Fly
Safety precaution
Make sure knees are not caving in during squats, and maintain a slight hinge forward during flys
Main muscle groups worked
Quads, Glutes, Upper Back, Shoulders
Level 1 (Toe Taps to the Side)
Starting Position:
Stand upright with your feet together and hold a dumbbell in each hand with your palms facing inward
In and Out Toe Taps + Reverse Fly:
Tap your toe to the side and bring it back to the middle, alternating between legs.
Raise your arms out to the sides into a reverse fly motion
Lower the dumbbells back down with control while maintaining the toe-tapping motion.
Level 2 (Squat Jumps)
Starting Position:
Stand with your feet together, holding a dumbbell in each hand with your palms facing inward
In and Out Jumping Squats with Reverse Fly:
Jump your feet out wide into a squat position while raising your arms to the sides in a reverse fly motion.
Jump your feet together, simultaneously lowering your arms with control.
11. Fast Feet
Safety precaution
Remain on the balls of your feet, chest up, controlled breath, going at your own pace
Main muscle groups worked
Hamstrings, Calves, Core
Level 1 & 2
Starting Position:
Stand with your feet about hip-width apart, knees slightly bent, and your weight on the balls of your feet.
Basic Fast Feet Drill:
Move your feet rapidly up and down on the spot, as if you are running in place but with short, quick steps.
12. Plank Jacks
Safety precaution
Remain on the balls of your feet, maintain a straight back and strong core
Main muscle groups worked
Core, Shoulders, Hamstrings, Quads
Level 1 (Toe Taps)
Starting Position:
Begin in a high plank position with your hands directly under your shoulders
Modified Plank Jacks:
Step your right foot back to the centre, followed by your left foot, returning to the starting plank position.
Alternate between legs
Level 2 (Jumping Out)
Starting Position:
Begin in a high plank position with your hands directly under your shoulders
Plank Jacks:
Jump both feet out wide to the sides while maintaining the plank position.
Immediately jump your feet back together to return to the starting plank position.
13. Burpees
Safety precaution
Maintain a straight back and strong core, and avoid knees caving in
Main muscle groups worked
Chest, Shoulders, Arms, Core, Quads, Hamstrings, Calves
Level 1 (Plank to Squat)
Starting Position:
Stand with your feet shoulder-width apart, arms by your sides.
Performing the Burpee:
Lower into a squat position by bending your knees and bringing your hands to the floor in front of you.
Step or jump your feet back into a high plank position, keeping your hands firmly on the ground.
Step or jump your feet forward towards your hands, returning to the squat position.
Level 2 (Full Burpee - Jump + Push-up)
Starting Position:
Stand with your feet shoulder-width apart.
Performing the Burpee:
Lower into a squat position, placing your hands on the floor in front of you.
From the squat position, jump your feet back to land in a high plank position.
Lower your body and complete a push-up / cobra push-up
Jump your feet back towards your hands
Land softly in a squat position with your feet flat on the floor.
Jump upwards, reaching your arms overhead.
Great job completing these best HIIT exercises! You’ve just powered through a challenging full-body workout that pushed your strength, endurance, and stamina. Remember, consistency is key to seeing results, so keep coming back to improve your performance and fitness level.
If you’re looking for more variety or want to target different muscle groups, be sure to check out the other workouts available on our site. We’ve got plenty of routines designed to keep you motivated and help you reach your fitness goals. Stay tuned for more exciting exercises and tips to keep your fitness journey on track!
Ready to join us in the studio? Book a class now—your first class is on us!
