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9 HIIT Workouts You Need To Try Now

9 HIIT Workouts You Need To Try Now
Scott Whitney
Sports Therapist and S&C Professional3 years ago
View Scott Whitney's profile

HIIT stands for High-Intensity Interval Training. This type of training involves intense bouts of exercise with brief periods of rest. HIIT can be great for getting an intense workout into a short period of time, whilst also reaping the benefits of exercise. Use this method to develop explosive power, anaerobic cardiovascular endurance, and muscular strength. This type of training should typically be reserved for more experienced exercisers and those without underlying health conditions.


1. 15-Minute HIIT Ab Workout | Home Abs Workout

This session consists of 5 exercises, with 45 seconds of continuous effort, and 15 seconds of rest between each set. There will be 3 sets in total. 

This session focuses on developing muscular endurance and strength in the abdominal muscles, resulting in a stronger and more defined core.
  1. Bicycle Crunches 
  2. Butterfly Sit Ups 
  3. Flutter Kicks 
  4. Knee Drive to Toe Tap 
  5. Plank Knee to Opposite Elbow

Related: HIIT Really Does Keep You Fit  

2. 20 Minute HIIT Workout At Home | No Equipment Workout

This session is 20 minutes long, consisting of 45-second bouts of exercise with 15 second rest periods in-between. Throughout this session, we will go through 20 exercises. 

This session focuses on core strength, although each of the exercises also includes some upper and lower body movements too.

Set 1 

  1. Shoulder Taps 
  2. Inch Worms 
  3. Bicycle Crunches 
  4. Heel Touches 
  5. Leg Raises 
  6. Mountain Climbers 
  7. Plank
Set 2 
  1. Shoulder Taps 
  2. Inch Worms 
  3. Bicycle Crunches 
  4. Heel Touches 
  5. Mountain Climbers 
  6. Plank
Set 3 
  1. Shoulder Taps 
  2. Inch Worms 
  3. Bicycle Crunches 
  4. Leg Raises 
  5. Heel Touches 
  6. Mountain Climbers 
  7. Plank


3. 20 Minute HIIT Workout for Fat Loss

This session consists of 2 sets of 10 exercises, comprising of 40 seconds of continuous work followed by 20 seconds of rest. 

Ross, on the left, will be demonstrating simplified versions of each exercise. This HIIT session uses core exercises and lower body exercises. 

  1. Jump Squat with Pulse Walk 
  2. Prisoner Walks 
  3. Shadow Boxing - Out 
  4. Side Lunges 
  5. High Knees 
  6. Lunge Pulses 
  7. Jump Squats 
  8. Shadow Boxing - Up 
  9. Jumping Jacks 
  10. Burpee Tuck Jump

Related: What to Eat to Fuel Your HIIT Sessions 


4. 15 Minute Home HIIT Workout without Equipment

This session consists of 5 exercises, comprising of 30 seconds of work followed by 30 seconds off – making this a more beginner friendly HIIT session. This will be repeated for 3 rounds and focuses on the full body. 

  1. Mountain Climbers 
  2. Press Ups 
  3. Squats 
  4. Plank Get-Ups 
  5. Burpees

Related: Common HIIT Mistakes that could be Ruining Your Workout 


5. 20 Minute HIIT Workout at Home

More of an intense session, this HIIT workout will go on for 20-minutes with 50 second working bouts, followed by 10-second rest periods. 

A mixture of upper and lower exercise is used, although this session mainly focuses on developing muscular endurance of the core. 

  1. Plank Walkouts 
  2. Shoulder Taps 
  3. Press Ups & Superman Press Ups 
  4. Plank Twists 
  5. Squat Jumps & Lunges 
  6. Mountain Climbers & Squats 
  7. Squats & Prison Squats 
  8. Jack-knife Crunch 
  9. Straight Arm Sit Ups 
  10. Press Ups & Scorpion Mountain Climbers 
  11. Burpees 
  12. Heel Walks & Hip Thrusts 
  13. Crossed Hip Thrusts 
  14. Bicycle Crunches 
  15. Raised Knee Tuck Crunches 
  16. Jump Lunges 
  17. Jump Squat & Floor Tap 
  18. Plank Get Ups 
  19. Heel Touches 
  20. Burpees 
  21. Rest and Stretch

Related: Best Supplements for HIIT 

6. 15 Minute Home HIIT Workout

The workout is 15 minutes of high-intensity interval training, a great way to get the heart pumping and the calories burned. 

Your exercises will be in sets of 3 where you do 20 seconds on 10 seconds rest, predominantly focusing on core exercises. 

  1. Burpees 
  2. Mountain Climbers 
  3. Burpee Thruster 
  4. Flutter Kicks 
  5. Plank Get Ups 
  6. The Crunch 
  7. Press-Up 
  8. Tricep Dips 
  9. Leg Raises 
  10. High Knees

Related: Tabata versus HIIT | Which is Better for Weight Loss? 


7. 10 Minute Outdoor HIIT Workout

Then, for each of the exercises below, try do as many repetitions as you can for 45 seconds, then take a 15 second rest – remembering to maintain good technique throughout the session. Once you’ve completed one round of each exercise, repeat the set once more. 

  1. Burpees 
  2. Squat Jumps 
  3. Mountain Climbers 
  4. Jumping Lunge 
  5. Bicycle Crunch

Related: Can Music Help You Enjoy HIIT & Improve Performance? 


8. 15 Minute Advanced Full-Body HIIT Workout With The Body Coach 

This session will last for 15 minutes, with 45 seconds of continuous work, followed by 15 seconds of rest. 

This is very much a full body workout, so make sure you are properly warmed up prior to the session to mitigate the risk of injury. 

  1. Sprint on the spot 
  2. Mountain climbers 
  3. Squats 
  4. Press up with thruster 
  5. Crab toe touches 
  6. Up/down plank 
  7. Sprint on the spot 
  8. Raised knee crunches 
  9. Slow mountain climbers 
  10. Reverse lunges 
  11. Burpees 
  12. Squat jumps 
  13. Bicycle crunches 
  14. Spiderman lunge with T-spine twist 
  15. Narrow press ups 
  16. Sprints with burpees

Related: What is High-Intensity Interval Training? 


9. Floating HIIT Session with AquaPhysical

FloatFit classes are a 30-minute workout on water. FloatFit makes the most of water’s instability; the core is worked continually to stay balanced. This kind of workout uses specially designed mats that float on the surface of the water (so you won’t get wet unless you fall in!) – so the purpose of doing it on the water is to add instability.

Expect to do exercises like squats, mountain climbers and v-sits – exercises that would typically not be quite so demanding on dry land!

Related: HIIT versus Liss - Which is Best for Burning Fat? 

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Scott Whitney
Sports Therapist and S&C Professional
View Scott Whitney's profile
Scott developed a passion for sport and performance through competing in long‐distance running and bouldering prior to attending university. Scott’s academic achievements include a BSc honours degree in Sports Therapy and an MSc degree in Strength and Conditioning. He is also a member of The Society of Sports Therapists and CIMSPA. Previously, he has worked with amateur and elite athletes, ranging from university sports teams to elite rugby league athletes and Team GB rowers. He currently works with various gyms in developing and delivering training programmes for amateur athletes and gym‐goers. While passive treatments remain in his arsenal as a Sports Therapist, Scott uses his skills to promote physical activity for combatting obesity, lower back pain and other sporting injuries, and simultaneously providing programmes for athletic development. Being a recent graduate, Scott strives to gain experience wherever possible, offering advice and sharing knowledge along the way. He believes it is important to practice what you preach, so in his spare time, Scott practices Olympic Weightlifting and enjoys being active outdoors in all weathers, although he still believes it is important to make ample time for social activities.