Bodyweight HIIT Exercises
Tuck Jumps
Tuck Jumps are an intense plyometric exercise involving jumping while pulling knees to chest, developing explosiveness and leg power.
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Cardio
Articles tagged "Cardio"
75 articles
Equipment HIIT Exercises
Thrusters (Barbell or Dumbbells)
Thrusters combine a front squat with an overhead press in one fluid movement, one of the most metabolically demanding HIIT exercises.
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Bodyweight HIIT Exercises
Jumping Jacks
Jumping Jacks are a classic cardio exercise perfect for HIIT warm-up or as active recovery between more intense movements.
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Complete Functional Circuits
"EMOM 30" Circuit
The EMOM 30 alternates KB swings, box jumps and burpees over 30 minutes (3 exercises x 10 rounds), a structured HIIT endurance format.
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Bodyweight HIIT Exercises
Mountain Climbers (Fast)
Fast Mountain Climbers are a bodyweight HIIT exercise targeting the core, hip flexors and cardio with an explosive cadence.
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Complete Functional Circuits
"Modified Murph" Circuit (30-40 min)
Modified Murph is a tribute WOD: 800m run + 50 pull-ups + 100 push-ups + 150 squats + 800m run, complete as fast as possible.
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Functional Exercises
Sled Pull
The Sled Pull is a functional sled pulling exercise developing posterior chain, grip and cardiovascular endurance.
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Functional Exercises
Sled Push
The Sled Push is a functional loaded sled push exercise developing leg power, glutes and cardiovascular endurance.
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Bodyweight HIIT Exercises
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.
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Bodyweight HIIT Exercises
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.
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Cycling
Bike Interval Training (HIIT Bike)
Intense bike intervals alternating high-resistance sprints and recovery phases.
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Cardio Sports & Activities
Sled Push / Pull
Pushing and pulling a weighted sled for power cardio working legs, core and lactate capacity.
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Cardio Sports & Activities
Heavy Bag Training
Heavy bag training combining punches and kicks for intense cardio and total stress relief.
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Cycling
Assault Bike / Air Bike
Air resistance bike combining pedaling and arm movement for an extreme full-body intensity effort.
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Cycling
Spinning / RPM (Group Class)
Indoor group cycling class with coach, intensity variations and motivating music for dynamic cardio.
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Cycling
Road Cycling (Outdoor)
Long road cycling rides for outdoor endurance cardio with hill work and pace management.
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Cycling
Stationary Bike (Endurance)
Moderate resistance pedaling on an indoor bike for effective cardio without joint impact.
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Swimming
Front Crawl (Freestyle)
The fastest and most complete stroke, front crawl engages the upper body, core and legs for optimal aquatic cardio.
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