HIIT Workouts

Jump feet wide and arms overhead; return quickly.

Drop into squat then explode upward, land softly.

In plank, drive knees toward chest alternately.

Run in place, lift knees to hip level rapidly.

Squat, step back plank, step forward, stand (no jump).

In plank, jump feet wide then back together.

Perform ladder: 5 reps, 4, 3, 2, 1 with rest between.

Ladder format: start 5 reps down to 1 rep.

Alternate legs, ladder style.

Do push-up then jump feet forward to plank jump forward.

Ladder from 20 to 4 reps per side (alternating).

Ladder down holding side planks on each side.

Jump bringing knees toward chest, land softly.

Jump forward maximally, reset and repeat.

Leap laterally from side to side, land on one leg.

Alternate legs midair, land softly.

Hop in place with controlled landing on one leg.

Small fast jumps using calf muscles only.

Drop into a push-up, jump up explosively, and land softly.

Run in place with knees high, keeping your core tight.

Alternate legs explosively, maintaining upright posture.

Jump feet out and in while maintaining a stable plank.

Hold a low squat position and pulse up and down for constant tension.

Hinge at hips and swing kettlebell to shoulder height with control.

Hold kettlebell at chest and perform deep squats.

Drive through hips to bring kettlebell to rack position.

Dip knees slightly and drive the kettlebell overhead.

In plank, drag kettlebell across body while maintaining core stability.

Drop into a push-up and jump up explosively.

Run in place driving knees to hip height.

Explode upward from a squat and land softly.

Drive knees rapidly toward chest in plank position.

Move from forearm plank to push-up position and back.

Step up with one leg and drive opposite knee high.

Step side-to-side across platform quickly and lightly.

Drive knees rapidly toward chest in plank position.

Perform burpees stepping onto platform instead of jumping.

Run in place driving knees up with energy.

Move arms and legs rhythmically, maintaining breathing.

Tap opposite shoulders in plank without swaying hips.

Run in place, driving knees to hip height.

Lift torso up to knees, engage abs, and lower slowly.

Drop into plank, jump back up, and reach overhead.

Drop into a push-up, jump to feet, and explode upward reaching overhead.

Run in place, driving knees toward chest rapidly.

Squat deeply and jump explosively, landing softly.

Alternate knees to chest quickly while maintaining plank form.

Transition between plank on elbows and hands without letting hips sag.

Explode upward and land softly into a squat.

Lower chest to floor and press up with a tight core.

Drop to plank, jump up, and reach overhead.

Drive knees rapidly toward the chest.

Keep spine neutral and abs tight.

Jump down to plank, back up, and leap high with arms overhead.

Alternate explosive lunges, keeping chest up.

Lower chest close to floor and press up with core tight.

Run in place, lifting knees to waist height rapidly.

Cycle through all moves in Tabata timing for 4 total rounds.

Drop to plank and jump up with arms overhead.

Jump explosively from squat, landing softly.

Keep body straight and chest close to floor.

Jump feet in and out while holding plank.

Cycle through all moves for 4 Tabata rounds.

Drop into a plank, perform a push-up, jump up explosively.

Alternate legs mid-air with control and land softly.

Run in place, driving knees up quickly to hip height.

After each push-up, tap opposite shoulders to engage core.

Stay low and pulse up and down within a small range of motion.

Drop into plank, push up, and jump up explosively.

Alternate legs mid-air, landing softly.

Jump feet in and out while maintaining strong plank.

Stay low and pulse for glute and quad activation.

Drive knees toward chest in quick alternating rhythm.

Throw punches in quick combinations with proper form.

Hop lightly as if jumping rope to keep rhythm.

Drop, push-up, and jump up explosively.

In plank position, punch forward alternating arms.

Run in place with quick, short foot taps.