HIIT & Functional Training

High-intensity interval training and functional exercises to develop power, endurance and body composition.

41 Articles

Jumping Jacks

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 25, 2026Read more

Tuck Jumps

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 25, 2026Read more

Devil Press

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 25, 2026Read more

Classic Burpee

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 25, 2026Read more

Mountain Climbers (Fast)

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 25, 2026Read more

Lateral Box Jump

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 25, 2026Read more

Pistol Squat Jump

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 25, 2026Read more

Pop Squats

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 25, 2026Read more

Speed Burpee (No Push-Up)

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 25, 2026Read more

Plyo Push-ups (Plyometric Push-ups)

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 25, 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 25, 2026Read more

Switch Lunges (Jumping Lunges)

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 25, 2026Read more

Dumbbell Man Maker

CardioHIITAdvanced

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.

Published on February 25, 2026Read more

Kettlebell Turkish Get-Up

HIITIntermediateStrength

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.

Published on February 25, 2026Read more

Kettlebell Clean & Press

CardioHIITIntermediate

Kettlebell Clean & Press

The Kettlebell Clean & Press chains a clean to rack position and an overhead press, a full-body compound movement for HIIT.

Published on February 25, 2026Read more

Kettlebell Goblet Squat

HIITBeginnerStrength

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.

Published on February 25, 2026Read more

Kettlebell Snatch

CardioHIITAdvanced

Kettlebell Snatch

The Kettlebell Snatch propels the KB from the floor to overhead in one explosive movement, the ultimate kettlebell exercise for power and cardio.

Published on February 25, 2026Read more

Kettlebell Swing

CardioHIITBeginner

Kettlebell Swing

The Kettlebell Swing is a ballistic exercise targeting the posterior chain, combining explosive hip hinge and cardiovascular endurance for HIIT.

Published on February 25, 2026Read more

Wall Ball

CardioHIITIntermediate

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.

Published on February 25, 2026Read more

Medicine Ball Twist & Throw

HIITIntermediateStrength

Medicine Ball Twist & Throw

The Medicine Ball Twist & Throw is a rotational throw against a wall targeting obliques and rotational core, essential for athletic power.

Published on February 25, 2026Read more

Slam Ball

CardioHIITBeginner

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.

Published on February 25, 2026Read more

Thrusters (Barbell or Dumbbells)

CardioHIITIntermediate

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.

Published on February 25, 2026Read more

AMRAP (As Many Rounds As Possible)

CardioHIITBeginner

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.

Published on February 25, 2026Read more

Pyramid Interval

CardioHIITBeginner

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.

Published on February 25, 2026Read more

EMOM (Every Minute On the Minute)

CardioHIITBeginner

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.

Published on February 25, 2026Read more

For Time / Chipper

CardioHIITAdvanced

For Time / Chipper

For Time (Chipper) is a HIIT protocol where the goal is to complete a prescribed workout as fast as possible, testing endurance and mental grit.

Published on February 25, 2026Read more

Tabata Protocol (4 Minutes)

CardioHIITIntermediate

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.

Published on February 25, 2026Read more

Crawl Patterns (Ground Movements)

CardioBeginnerBodyweight

Crawl Patterns (Ground Movements)

Crawl Patterns (bear crawl, spider-man crawl, crocodile crawl, crab walk) develop coordination, core and functional mobility.

Published on February 25, 2026Read more

Sandbag Carry

BeginnerStrengthFunctional

Sandbag Carry

The Sandbag Carry involves carrying a heavy sandbag over a given distance, a functional loaded carry exercise for core and endurance.

Published on February 25, 2026Read more

Sled Push

CardioBeginnerStrength

Sled Push

The Sled Push is a functional loaded sled push exercise developing leg power, glutes and cardiovascular endurance.

Published on February 25, 2026Read more

Sandbag Clean & Press

IntermediateStrengthFunctional

Sandbag Clean & Press

The Sandbag Clean & Press involves picking a sandbag from the floor and pressing it overhead, a raw full-body functional exercise.

Published on February 25, 2026Read more

Rope Climb

AdvancedStrengthFunctional

Rope Climb

The Rope Climb is a functional climbing exercise developing upper body strength, grip and leg-arm coordination.

Published on February 25, 2026Read more

Pistol Squat (Single-Leg Squat)

AdvancedStrengthBodyweight

Pistol Squat (Single-Leg Squat)

The Pistol Squat is a full single-leg squat demanding exceptional strength, balance and mobility, the reference functional exercise.

Published on February 25, 2026Read more

Single-Leg Romanian Deadlift

BeginnerStrengthFunctional

Single-Leg Romanian Deadlift

The Single-Leg Romanian Deadlift is a unilateral functional exercise targeting hamstrings and glutes, developing balance and postural stability.

Published on February 25, 2026Read more

Sled Pull

CardioBeginnerStrength

Sled Pull

The Sled Pull is a functional sled pulling exercise developing posterior chain, grip and cardiovascular endurance.

Published on February 25, 2026Read more

Tire Flip

AdvancedStrengthFunctional

Tire Flip

The Tire Flip involves flipping a heavy tire, a full-body functional exercise developing explosiveness, raw strength and conditioning.

Published on February 25, 2026Read more

"EMOM 30" Circuit

CardioHIITIntermediate

"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.

Published on February 25, 2026Read more

"Modified Murph" Circuit (30-40 min)

CardioHIITAdvanced

"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.

Published on February 25, 2026Read more

"The Basic" Circuit (20 min)

CardioHIITBeginner

"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.

Published on February 25, 2026Read more

"The Burner" Circuit (Tabata x 4)

CardioHIITIntermediate

"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.

Published on February 25, 2026Read more

"Filthy Fifty" Circuit (30-45 min)

CardioHIITAdvanced

"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.

Published on February 25, 2026Read more

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