HIIT Protocols
Tabata Protocol (4 Minutes)
The Tabata protocol is a 4-minute HIIT format: 20 sec max effort / 10 sec rest x 8 rounds, scientifically proven to improve VO2max.
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Intermediate
Articles tagged "Intermediate"
126 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
Lateral Box Jump
The Lateral Box Jump is a lateral plyometric jump onto a low box that develops lateral power, agility and ankle stability.
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Bodyweight HIIT Exercises
Star Jumps
Star Jumps combine a squat with an explosive star jump, a plyometric HIIT exercise that builds power and cardiovascular endurance.
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Equipment HIIT Exercises
Kettlebell Turkish Get-Up
The Turkish Get-Up is a complex functional exercise from lying to standing with a KB overhead, developing mobility, stability and total strength.
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Complete Functional Circuits
"The Burner" Circuit (Tabata x 4)
The Burner chains 4 different Tabatas (burpees, KB swings, mountain climbers, squat jumps) for 20 minutes of intense burning.
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Bodyweight HIIT Exercises
Classic Burpee
The classic burpee is the quintessential HIIT exercise, combining squat, plank, push-up and jump into one explosive full-body movement.
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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
Switch Lunges (Jumping Lunges)
Switch Lunges are alternating jumping lunges that develop leg power, balance and cardiovascular endurance in HIIT format.
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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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Equipment HIIT Exercises
Wall Ball
The Wall Ball combines a deep squat with a medicine ball throw against a wall, an iconic cardio-strength HIIT and CrossFit exercise.
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Equipment HIIT Exercises
Kettlebell Clean & Press
The Kettlebell Clean & Press chains a clean to rack position and an overhead press, a full-body compound movement for HIIT.
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Floor Exercises — Agility & Flexibility
Kick-up to Bridge
Transition from standing to bridge or bridge to standing, developing flexibility and back control.
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Dips & Pressing Movements
Ring Dips
Unstable version of dips intensely recruiting stabilizers with Ring Turn Out at the top.
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Courses & Combinations
Floor Routine
Fluid combination of forward roll, cartwheel, handstand, bridge and backward roll for control and aesthetics.
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Pull-ups & Hanging Exercises
Commando Pull-ups
Pull-up variation with close neutral grip working lats, biceps and obliques.
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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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