Bodyweight HIIT Exercises

12 Articles

CardioHIITBeginner

Pop Squats

Pop Squats alternate between wide-stance squat jumps and feet together at a fast pace, a cardio HIIT exercise targeting quads, glutes and adductors.

Published on February 21, 2026Read more

HIITIntermediateStrength

Switch Lunges (Jumping Lunges)

Switch Lunges are alternating jumping lunges that develop leg power, balance and cardiovascular endurance in HIIT format.

Published on February 21, 2026Read more

CardioHIITBeginner

Mountain Climbers (Fast)

Fast Mountain Climbers are a bodyweight HIIT exercise targeting the core, hip flexors and cardio with an explosive cadence.

Published on February 21, 2026Read more

HIITAdvancedStrength

Pistol Squat Jump

The Pistol Squat Jump is an advanced plyometric exercise combining single-leg squat and explosive jump, demanding exceptional strength, balance and mobility.

Published on February 21, 2026Read more

CardioHIITBeginner

Jumping Jacks

Jumping Jacks are a classic cardio exercise perfect for HIIT warm-up or as active recovery between more intense movements.

Published on February 21, 2026Read more

CardioHIITIntermediate

Tuck Jumps

Tuck Jumps are an intense plyometric exercise involving jumping while pulling knees to chest, developing explosiveness and leg power.

Published on February 21, 2026Read more

CardioHIITIntermediate

Classic Burpee

The classic burpee is the quintessential HIIT exercise, combining squat, plank, push-up and jump into one explosive full-body movement.

Published on February 21, 2026Read more

HIITAdvancedStrength

Plyo Push-ups (Plyometric Push-ups)

Plyo Push-ups are explosive push-ups where hands leave the ground, developing upper body power and muscular reactivity.

Published on February 21, 2026Read more

CardioHIITBeginner

Speed Burpee (No Push-Up)

The Speed Burpee removes the push-up from the classic burpee to maximize speed and cardio volume, ideal for Tabata and AMRAP protocols.

Published on February 21, 2026Read more

CardioHIITIntermediate

Star Jumps

Star Jumps combine a squat with an explosive star jump, a plyometric HIIT exercise that builds power and cardiovascular endurance.

Published on February 21, 2026Read more

CardioHIITAdvanced

Devil Press

The Devil Press combines a burpee with a double dumbbell snatch, creating an extremely intense full-body exercise for advanced HIIT.

Published on February 21, 2026Read more

HIITIntermediateBodyweight

Lateral Box Jump

The Lateral Box Jump is a lateral plyometric jump onto a low box that develops lateral power, agility and ankle stability.

Published on February 21, 2026Read more

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