Equipment HIIT Exercises
Kettlebell Goblet Squat
The Kettlebell Goblet Squat is a deep squat with the KB held at chest, ideal for squat technique and leg strengthening in HIIT.
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Beginner
Articles tagged "Beginner"
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Functional Exercises
Single-Leg Romanian Deadlift
The Single-Leg Romanian Deadlift is a unilateral functional exercise targeting hamstrings and glutes, developing balance and postural stability.
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Functional Exercises
Sandbag Carry
The Sandbag Carry involves carrying a heavy sandbag over a given distance, a functional loaded carry exercise for core and endurance.
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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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Abs / Core
Mountain Climber
The mountain climber combines core bracing and cardio by alternately bringing knees to chest.
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Complete Functional Circuits
"The Basic" Circuit (20 min)
The Basic is a 20-minute functional circuit combining KB swings, goblet squats, push-ups, rows and running for complete conditioning.
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Abs / Core
Dead Bug
The dead bug teaches core stability by dissociating arm and leg movements.
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Functional Exercises
Crawl Patterns (Ground Movements)
Crawl Patterns (bear crawl, spider-man crawl, crocodile crawl, crab walk) develop coordination, core and functional mobility.
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Abs / Core
Stomach Vacuum
The stomach vacuum strengthens the transverse abdominis for a small waist and deep core bracing.
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Equipment HIIT Exercises
Kettlebell Swing
The Kettlebell Swing is a ballistic exercise targeting the posterior chain, combining explosive hip hinge and cardiovascular endurance for HIIT.
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Equipment HIIT Exercises
Slam Ball
The Slam Ball involves lifting a ball overhead and slamming it to the floor with power, an explosive HIIT exercise for core, shoulders and cardio.
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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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HIIT Protocols
AMRAP (As Many Rounds As Possible)
AMRAP is a HIIT protocol where you complete maximum rounds of a circuit in a fixed time, measuring endurance and work capacity.
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Abs / Core
Plank
The plank is the fundamental isometric exercise for core bracing and stability.
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HIIT Protocols
EMOM (Every Minute On the Minute)
EMOM is a structured HIIT protocol where a fixed number of reps are performed at the start of each minute, remaining time is rest.
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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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Balance & Handstand
Wall Handstand
Handstand position against a wall to develop shoulder strength and proprioception.
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Floor Exercises — Agility & Flexibility
Bridge
Back flexibility and strength exercise in full arch position, fundamental in gymnastics.
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