The HIIT List: Top 5 Exercises for a Full-Body Blast
High-Intensity Interval Training (HIIT) has become a staple in the fitness world, and for good reason. This type of workout has been shown to be effective in improving cardiovascular health, increasing strength and endurance, and burning calories in a short amount of time. But what makes a HIIT workout truly effective is the exercises you choose to include. In this article, we’ll count down the top 5 exercises for a full-body HIIT blast that will leave you breathless and begging for more.
5. Burpees
The burpee is a full-body exercise that requires strength, endurance, and agility. It’s a squat, push-up, and jump all rolled into one, making it the perfect exercise for a HIIT workout. To perform a burpee, start in a standing position, then drop down into a squat and place your hands on the ground. From there, kick your feet back into a plank position, do a push-up, then quickly return to your feet and jump up in the air. Aim for 10-15 reps in a row, rest for 30 seconds, and repeat for 15-20 minutes.
4. Mountain Climbers
Mountain climbers are a great exercise for targeting your core and legs, while also getting your heart rate up. To perform mountain climbers, start in a plank position and bring one knee up towards your chest, then quickly switch to the other knee. Continue alternating legs as quickly as possible, mimicking the motion of running. Aim for 30-60 seconds of continuous mountain climbers, rest for 30 seconds, and repeat for 15-20 minutes.
3. Jump Squats
Jump squats are a plyometric exercise that will get your heart rate up and work your legs like never before. To perform a jump squat, start in a squat position, then explosively jump up into the air, landing softly on the balls of your feet. Aim for 10-15 reps in a row, rest for 30 seconds, and repeat for 15-20 minutes.
2. Box Jumps
Box jumps are another plyometric exercise that will get your heart rate up and work your legs. To perform a box jump, stand in front of a box or bench, then explosively jump up onto it, stepping down carefully to the starting position. Aim for 10-15 reps in a row, rest for 30 seconds, and repeat for 15-20 minutes.
1. Kettlebell Swings
Kettlebell swings are a full-body exercise that work your legs, glutes, and core, while also getting your heart rate up. To perform a kettlebell swing, hold a kettlebell with both hands, swing it back between your legs, then up to chest height, using your hips and legs to generate power. Aim for 10-15 reps in a row, rest for 30 seconds, and repeat for 15-20 minutes.
Putting it all Together
To create a full-body HIIT workout using these exercises, try the following routine:
- Warm up with 5-10 minutes of light cardio and dynamic stretching
- Perform 30 seconds of burpees, followed by 30 seconds of rest
- Perform 30 seconds of mountain climbers, followed by 30 seconds of rest
- Perform 30 seconds of jump squats, followed by 30 seconds of rest
- Perform 30 seconds of box jumps, followed by 30 seconds of rest
- Finish with 30 seconds of kettlebell swings, followed by 30 seconds of rest
- Repeat the circuit for 15-20 minutes, resting for 1-2 minutes between circuits
Remember to listen to your body and adjust the intensity and duration of your workout based on your individual needs and fitness level. With these top 5 exercises and a solid HIIT routine, you’ll be on your way to a full-body blast that will leave you feeling strong, energized, and ready to take on the day.