Equipment HIIT Exercises
Dumbbell Man Maker
The Man Maker chains push-up, row, clean and press with dumbbells in a devastating complex, the most complete HIIT movement that exists.
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Weight Loss
Articles tagged "Weight Loss"
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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
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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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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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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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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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
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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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
"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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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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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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Complete Functional Circuits
"Filthy Fifty" Circuit (30-45 min)
The Filthy Fifty is a chipper WOD of 50 reps of 10 different exercises, a test of total endurance and athletic versatility.
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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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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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HIIT Protocols
Pyramid Interval
The pyramid interval is a progressive HIIT protocol ascending and descending (10-20-30-40-50-40-30-20-10 sec), varying intensity over about 8 minutes.
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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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Cycling
Stationary Bike (Endurance)
Moderate resistance pedaling on an indoor bike for effective cardio without joint impact.
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