🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa167)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/best-hiit-exercises\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/best-hiit-exercises\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/best-hiit-exercises","crawl_time":1775019715,"first_indexed_time":1713844099,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/best-hiit-exercises s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"6 Best HIIT Exercises: With and Without Equipment","meta_descriptions":["Consistency is key when incorporating HIIT into your routine. As you progress, feel free to explore more demanding exercises. Here's how to get started."],"attrs_boilerpipe_text":"The best HIIT exercises vary from person to person. Building a routine suited to your individual preferences, abilities, and fitness goals is the key to success.\nHigh intensity interval training (HIIT) involves alternating short bursts of intense activity with short recovery periods.\nThe primary goal of HIIT is to elevate your heart rate and push your body to its limits, which\nenhances\nendurance, strength, and cardiovascular fitness. This approach also positively impacts metabolism and blood pressure.\nBeyond its physical\nbenefits\n, HIIT is linked to mood enhancement and stress reduction, contributing to overall well-being. Importantly, it’s a\ntime-efficient\nexercise option, and you can design workouts to suit your needs.\nIf you’re a beginner or prefer low-key workouts, start with these accessible yet effective exercises.\nBegin with 2 to 3 weekly sessions for 20 to 30 minutes each. Over time, you can increase time, frequency, and intensity.\nChoose between doing exercises for a specified duration or completing a set number of repetitions and sets. For example, you may do three sets of 8 to 20 repetitions.\nOptions for time rations include 30 seconds of high intensity followed by 1 minute of recovery or 2 minutes of high intensity with 1 minute of recovery.\nSafety tips for HIIT workouts:\nAlways include a\nwarmup\nand\ncooldown\n.\nChoose exercises that suit your\nfitness level\n.\nConsider your daily\nenergy levels\nand overall readiness, making adjustments as necessary.\nChallenge yourself while maintaining proper form.\nListen to your body\n, modifying or replacing exercises if you experience pain.\nGive yourself enough\nrecovery time\nbetween intense workouts.\nConsult a healthcare professional before beginning if you take medications, have injuries, or have health concerns.\nHere are a few beginner-friendly HIIT exercises.\nBodyweight squats\nStand with your feet directly under your shoulders.\nSlowly lower your body until your thighs are parallel to the floor.\nPress through your heels to return to the starting position.\nContinue\nthis movement\n.\nSprints\nSprint\n, and then transition to walking or jogging. For added intensity, do hill or stair sprints.\nOnce you’ve built a solid foundation of strength and cardiovascular fitness, elevate your workouts with these intermediate exercises.\nDo 2 to 4 weekly sessions, each lasting 25 to 45 minutes.\nMountain climbers\nBegin in a\nplank position\n.\nDraw your left knee toward your chest.\nReturn your leg to the starting position.\nBring your right knee toward your chest.\nContinue alternating\nbetween left and right knees.\nKettlebell swings\nStand with your feet shoulder-width apart.\nPlace the kettlebell about a foot in front of you.\nBend at your hips and slightly at your knees.\nGrab the kettlebell handle with both hands.\nDrive through your hips, standing up quickly to swing the kettlebell to chest level.\nLower the kettlebell by hinging at your hips.\nContinue this\nfluid motion\n.\nThese advanced options may be suitable if you’ve mastered your form and want to challenge your limits.\nAdvanced HIIT sessions generally last 45 to 60 minutes. You can do 4 to 5 sessions a week.\nClapping push-ups\nStart in a plank or high push-up position with your hands slightly wider than your shoulders.\nBend your elbows, lowering your chest toward the ground.\nPush up forcefully, lifting your hands off the ground.\nClap your hands together.\nLand softly, bringing your hands back to the ground.\nRepeat\nthe sequence\ncontinuously.\nBurpee box jumps\nStart standing in front of a stable box.\nDo a burpee by squatting down, placing your hands on the ground, and jumping your feet back to the plank position.\nDo a push-up, and jump your feet back to your hands.\nNext, jump onto the box, landing softly.\nStand upright on the box.\nStep down with control.\nAdd a jump for more difficulty.\nRepeat\nthe sequence\nat a steady pace.\nWhat type of HIIT is most effective?\nThe most effective type of HIIT depends on your preferences, ability, and fitness goals. Create a routine that includes high intensity\ncardio\nand some form of\nresistance\n.\nIs 20 minutes of HIIT per day enough?\nDoing 20 minutes of HIIT daily can improve metabolism, cardiovascular fitness, and overall health.\nThe intensity and efficiency of HIIT make it possible to achieve results in less time than traditional workouts. Plus,\nshorter workouts\nmay help you to maintain consistency.\nWhat is the 30-20-10 HIIT workout?\nThe 30-20-10 HIIT workout alternates between 30 seconds of low intensity, 20 seconds of moderate intensity, and 10 seconds of high intensity. Repeat this pattern throughout your workout.\nYou can include a mix of bodyweight exercises and cardio activities suited to your preferences and fitness level.\nWhat are the 5 types of HIIT?\nNumerous types of HIIT exist. Experimenting with different HIIT styles allows you to find what works best for you and maximizes overall effectiveness.\nPopular types include:\nTabata\n30-20-10\nSprint interval training (SIT)\nPyramid\nThe little method\nHIIT is an efficient workout method that may enhance weight management, heart health, and overall fitness. It can also boost coordination, strength, and stamina.\nConsistency is key when incorporating HIIT into your routine. As you progress, feel free to explore more demanding exercises.\nAlways prioritize safety and make modifications as necessary. Push yourself without reaching the point of exhaustion, burnout, or excessive soreness.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - [Multiple Sclerosis (MS)](https:\/\/www.healthline.com\/multiple-sclerosis)\n  - 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Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https:\/\/www.bezzyibd.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  Follow us on social media\n  \n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\n[Fitness](https:\/\/www.healthline.com\/fitness)\n\n- [Exercise](https:\/\/www.healthline.com\/fitness\/exercise)\n- [Cardio](https:\/\/www.healthline.com\/fitness\/cardio)\n- [Products](https:\/\/www.healthline.com\/fitness\/products)\n- [Strength Training](https:\/\/www.healthline.com\/fitness\/strength-training)\n- [Yoga](https:\/\/www.healthline.com\/fitness\/yoga)\n- [Holistic Fitness](https:\/\/www.healthline.com\/fitness\/holistic-fitness)\n\n# The 6 Best HIIT Exercises for All Skill Levels\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Micky-lal-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Micky Lal, MA, CSCS,RYT]() — Written by [Emily Cronkleton]()  on April 22, 2024\n\n- [Beginner](https:\/\/www.healthline.com\/health\/best-hiit-exercises#beginner)\n- [Intermediate](https:\/\/www.healthline.com\/health\/best-hiit-exercises#intermediate)\n- [Advanced](https:\/\/www.healthline.com\/health\/best-hiit-exercises#advanced)\n- [FAQ](https:\/\/www.healthline.com\/health\/best-hiit-exercises#faq)\n- [Takeaway](https:\/\/www.healthline.com\/health\/best-hiit-exercises#takeaway)\n\nThe best HIIT exercises vary from person to person. Building a routine suited to your individual preferences, abilities, and fitness goals is the key to success.\n\nHigh intensity interval training (HIIT) involves alternating short bursts of intense activity with short recovery periods.\n\nThe primary goal of HIIT is to elevate your heart rate and push your body to its limits, which [enhances](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9661924\/) endurance, strength, and cardiovascular fitness. This approach also positively impacts metabolism and blood pressure.\n\nBeyond its physical [benefits](https:\/\/www.healthline.com\/nutrition\/benefits-of-hiit), HIIT is linked to mood enhancement and stress reduction, contributing to overall well-being. Importantly, it’s a [time-efficient](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/) exercise option, and you can design workouts to suit your needs.\n\n## [Beginner HIIT exercises]()\nIf you’re a beginner or prefer low-key workouts, start with these accessible yet effective exercises.\n\nBegin with 2 to 3 weekly sessions for 20 to 30 minutes each. Over time, you can increase time, frequency, and intensity.\n\nChoose between doing exercises for a specified duration or completing a set number of repetitions and sets. For example, you may do three sets of 8 to 20 repetitions.\n\nOptions for time rations include 30 seconds of high intensity followed by 1 minute of recovery or 2 minutes of high intensity with 1 minute of recovery.\n\nSafety tips for HIIT workouts:\n\n- Always include a [warmup](https:\/\/www.healthline.com\/health\/fitness-exercise\/warm-up-exercises) and [cooldown](https:\/\/www.healthline.com\/health\/exercise-fitness\/cooldown-exercises).\n- Choose exercises that suit your [fitness level](https:\/\/www.healthline.com\/nutrition\/how-to-start-exercising).\n- Consider your daily [energy levels](https:\/\/www.healthline.com\/health\/your-5-minute-read-on-maintaining-healthy-energy-metabolism) and overall readiness, making adjustments as necessary.\n- Challenge yourself while maintaining proper form.\n- [Listen to your body](https:\/\/www.healthline.com\/health\/mind-body\/body-awareness), modifying or replacing exercises if you experience pain.\n- Give yourself enough [recovery time](https:\/\/www.healthline.com\/health\/exercise-fitness\/what-to-do-after-working-out) between intense workouts.\n- Consult a healthcare professional before beginning if you take medications, have injuries, or have health concerns.\n\nHere are a few beginner-friendly HIIT exercises.\n\n### Bodyweight squats\n![person wearing a blank tank top, black leggings, and gray sneakers performing a standard squat](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/12\/400x400_How_to_Squat_with_Proper_Form_Bodyweight_Squat.gif)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbest-hiit-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2021%2F12%2F400x400_How_to_Squat_with_Proper_Form_Bodyweight_Squat.gif&description=6%20Best%20HIIT%20Exercises%3A%20With%20and%20Without%20Equipment \"Share on Pinterest\")\n\nGif by Active Body. Creative Mind.\n\n- Stand with your feet directly under your shoulders.\n- Slowly lower your body until your thighs are parallel to the floor.\n- Press through your heels to return to the starting position.\n- Continue [this movement](https:\/\/www.healthline.com\/health\/air-squats).\n### Sprints\n[Sprint](https:\/\/www.healthline.com\/health\/sprinting-workouts), and then transition to walking or jogging. For added intensity, do hill or stair sprints.\n\n## [Intermediate HIIT exercises]()\nOnce you’ve built a solid foundation of strength and cardiovascular fitness, elevate your workouts with these intermediate exercises.\n\nDo 2 to 4 weekly sessions, each lasting 25 to 45 minutes.\n\n### Mountain climbers\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbest-hiit-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2021%2F07%2F400x400_Resistance_Band_Workout_Abs_Mountain_Climbers.gif&description=6%20Best%20HIIT%20Exercises%3A%20With%20and%20Without%20Equipment \"Share on Pinterest\")\n\nGif by Active Body. Creative Mind.\n\n1. Begin in a [plank position](https:\/\/www.healthline.com\/health\/fitness\/what-muscles-do-planks-work).\n2. Draw your left knee toward your chest.\n3. Return your leg to the starting position.\n4. Bring your right knee toward your chest.\n5. [Continue alternating](https:\/\/www.healthline.com\/health\/fitness\/what-do-mountain-climbers-work) between left and right knees.\n### Kettlebell swings\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbest-hiit-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2022%2F01%2FHL-02.01.KettlebellSwing-1.gif&description=6%20Best%20HIIT%20Exercises%3A%20With%20and%20Without%20Equipment \"Share on Pinterest\")\n\nGif by Dima Bazak\n\n1. Stand with your feet shoulder-width apart.\n2. Place the kettlebell about a foot in front of you.\n3. Bend at your hips and slightly at your knees.\n4. Grab the kettlebell handle with both hands.\n5. Drive through your hips, standing up quickly to swing the kettlebell to chest level.\n6. Lower the kettlebell by hinging at your hips.\n7. Continue this [fluid motion](https:\/\/www.healthline.com\/health\/fitness\/benefits-of-kettle-bell-swings).\n\n## [Advanced HIIT exercises]()\nThese advanced options may be suitable if you’ve mastered your form and want to challenge your limits.\n\nAdvanced HIIT sessions generally last 45 to 60 minutes. You can do 4 to 5 sessions a week.\n\n### Clapping push-ups\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbest-hiit-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2024%2F04%2F400x400_The_Benefits_of_Plyometric_Exercises_Clapping_Pushup.gif&description=6%20Best%20HIIT%20Exercises%3A%20With%20and%20Without%20Equipment \"Share on Pinterest\")\n\nGif by Amy Crandall\n\n1. Start in a plank or high push-up position with your hands slightly wider than your shoulders.\n2. Bend your elbows, lowering your chest toward the ground.\n3. Push up forcefully, lifting your hands off the ground.\n4. Clap your hands together.\n5. Land softly, bringing your hands back to the ground.\n6. Repeat [the sequence](https:\/\/www.healthline.com\/health\/fitness-exercise\/muscles-worked-push-ups) continuously.\n### Burpee box jumps\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbest-hiit-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2019%2F09%2F400x400_6_Full-Body_Movements_You_Can_Do_Using_Only_a_Box_Burpee_Box_Jump.gif&description=6%20Best%20HIIT%20Exercises%3A%20With%20and%20Without%20Equipment \"Share on Pinterest\")\n\nGif by Amy Crandall\n\n1. Start standing in front of a stable box.\n2. Do a burpee by squatting down, placing your hands on the ground, and jumping your feet back to the plank position.\n3. Do a push-up, and jump your feet back to your hands.\n4. Next, jump onto the box, landing softly.\n5. Stand upright on the box.\n6. Step down with control.\n7. Add a jump for more difficulty.\n8. Repeat [the sequence](https:\/\/www.healthline.com\/health\/how-to-do-a-burpee) at a steady pace.\n\n## [Frequently asked questions]()\n### What type of HIIT is most effective?\nThe most effective type of HIIT depends on your preferences, ability, and fitness goals. Create a routine that includes high intensity [cardio](https:\/\/www.healthline.com\/health\/cardio-exercises-at-home) and some form of [resistance](https:\/\/www.healthline.com\/health\/exercise-fitness\/strength-training-at-home).\n\nIf you want to prioritize cardio, include exercises such as [cycling](https:\/\/www.healthline.com\/health\/fitness-exercise\/cycling-benefits), [running](https:\/\/www.healthline.com\/health\/fitness-exercise\/running-everyday), and [swimming](https:\/\/www.healthline.com\/health\/benefits-of-swimming). Incorporate bodyweight exercises like [squats](https:\/\/www.healthline.com\/health\/exercise-fitness\/squats-benefits), [lunges](https:\/\/www.healthline.com\/health\/fitness-exercise\/lunges-muscles-worked), or [push-ups](https:\/\/www.healthline.com\/health\/fitness-exercise\/pushups-everyday) to emphasize strength. You can incorporate [weights](https:\/\/www.healthline.com\/health\/fitness-exercise\/free-weight-exercises) or [resistance bands](https:\/\/www.healthline.com\/health\/best-resistance-bands).\n\n### Is 20 minutes of HIIT per day enough?\nDoing 20 minutes of HIIT daily can improve metabolism, cardiovascular fitness, and overall health.\n\nThe intensity and efficiency of HIIT make it possible to achieve results in less time than traditional workouts. Plus, [shorter workouts](https:\/\/www.healthline.com\/health\/fitness\/fit-it-in-mini-workouts) may help you to maintain consistency.\n\n### What is the 30-20-10 HIIT workout?\nThe 30-20-10 HIIT workout alternates between 30 seconds of low intensity, 20 seconds of moderate intensity, and 10 seconds of high intensity. Repeat this pattern throughout your workout.\n\nYou can include a mix of bodyweight exercises and cardio activities suited to your preferences and fitness level.\n\n### What are the 5 types of HIIT?\nNumerous types of HIIT exist. Experimenting with different HIIT styles allows you to find what works best for you and maximizes overall effectiveness.\n\nPopular types include:\n\n- [Tabata](https:\/\/www.healthline.com\/health\/exercise-fitness\/tabata-vs-hiit)\n- 30-20-10\n- [Sprint interval training (SIT)](https:\/\/www.healthline.com\/health\/fitness\/sprint-interval-training-guide)\n- Pyramid\n- [The little method](https:\/\/www.healthline.com\/health\/fitness\/7-minute-workout)\n\n## [The bottom line]()\nHIIT is an efficient workout method that may enhance weight management, heart health, and overall fitness. It can also boost coordination, strength, and stamina.\n\nConsistency is key when incorporating HIIT into your routine. As you progress, feel free to explore more demanding exercises.\n\nAlways prioritize safety and make modifications as necessary. Push yourself without reaching the point of exhaustion, burnout, or excessive soreness.\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Acosta JT, et al. (2022). Effects of aerobic exercise versus high-intensity interval training on V̇O2max and blood pressure.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9661924\/>\n- Atakan MM, et al. (2021). Evidence-based effects of high-intensity interval training on exercise capacity and health: A review with historical perspective.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Micky-lal-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Micky Lal, MA, CSCS,RYT]() — Written by [Emily Cronkleton]()  on April 22, 2024\n\n## related stories\n- [Tabata vs. HIIT: What’s the Difference Between These Workouts?](https:\/\/www.healthline.com\/health\/exercise-fitness\/tabata-vs-hiit?utm_source=ReadNext)\n- [The Cortisol Creep: Is HIIT Stressing You Out?](https:\/\/www.healthline.com\/health\/fitness\/the-cortisol-creep?utm_source=ReadNext)\n- [How Long Does it Really Take to See Workout Results? A Fitness Expert Explains](https:\/\/www.healthline.com\/health\/fitness-and-exercise\/how-long-does-it-take-to-see-results-from-working-out?utm_source=ReadNext)\n- [New Resistance Training Guidelines Say Consistency Is Key for Stronger Results](https:\/\/www.healthline.com\/health-news\/new-resistance-training-guidelines-emphasize-consistency?utm_source=ReadNext)\n- [Dr. Gilbert Explains How Much Exercise You Really Need for Health and Weight Loss](https:\/\/www.healthline.com\/health\/fitness-and-exercise\/how-much-exercise-per-week?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"The best HIIT exercises vary from person to person. Building a routine suited to your individual preferences, abilities, and fitness goals is the key to success.\n\nHigh intensity interval training (HIIT) involves alternating short bursts of intense activity with short recovery periods.\n\nThe primary goal of HIIT is to elevate your heart rate and push your body to its limits, which [enhances](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9661924\/) endurance, strength, and cardiovascular fitness. This approach also positively impacts metabolism and blood pressure.\n\nBeyond its physical [benefits](https:\/\/www.healthline.com\/nutrition\/benefits-of-hiit), HIIT is linked to mood enhancement and stress reduction, contributing to overall well-being. Importantly, it’s a [time-efficient](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/) exercise option, and you can design workouts to suit your needs.\n\nIf you’re a beginner or prefer low-key workouts, start with these accessible yet effective exercises.\n\nBegin with 2 to 3 weekly sessions for 20 to 30 minutes each. Over time, you can increase time, frequency, and intensity.\n\nChoose between doing exercises for a specified duration or completing a set number of repetitions and sets. For example, you may do three sets of 8 to 20 repetitions.\n\nOptions for time rations include 30 seconds of high intensity followed by 1 minute of recovery or 2 minutes of high intensity with 1 minute of recovery.\n\nSafety tips for HIIT workouts:\n\n- Always include a [warmup](https:\/\/www.healthline.com\/health\/fitness-exercise\/warm-up-exercises) and [cooldown](https:\/\/www.healthline.com\/health\/exercise-fitness\/cooldown-exercises).\n- Choose exercises that suit your [fitness level](https:\/\/www.healthline.com\/nutrition\/how-to-start-exercising).\n- Consider your daily [energy levels](https:\/\/www.healthline.com\/health\/your-5-minute-read-on-maintaining-healthy-energy-metabolism) and overall readiness, making adjustments as necessary.\n- Challenge yourself while maintaining proper form.\n- [Listen to your body](https:\/\/www.healthline.com\/health\/mind-body\/body-awareness), modifying or replacing exercises if you experience pain.\n- Give yourself enough [recovery time](https:\/\/www.healthline.com\/health\/exercise-fitness\/what-to-do-after-working-out) between intense workouts.\n- Consult a healthcare professional before beginning if you take medications, have injuries, or have health concerns.\n\nHere are a few beginner-friendly HIIT exercises.\n\nBodyweight squats\n\n- Stand with your feet directly under your shoulders.\n- Slowly lower your body until your thighs are parallel to the floor.\n- Press through your heels to return to the starting position.\n- Continue [this movement](https:\/\/www.healthline.com\/health\/air-squats).\n\nSprints\n\n[Sprint](https:\/\/www.healthline.com\/health\/sprinting-workouts), and then transition to walking or jogging. For added intensity, do hill or stair sprints.\n\nOnce you’ve built a solid foundation of strength and cardiovascular fitness, elevate your workouts with these intermediate exercises.\n\nDo 2 to 4 weekly sessions, each lasting 25 to 45 minutes.\n\nMountain climbers\n\n1. Begin in a [plank position](https:\/\/www.healthline.com\/health\/fitness\/what-muscles-do-planks-work).\n2. Draw your left knee toward your chest.\n3. Return your leg to the starting position.\n4. Bring your right knee toward your chest.\n5. [Continue alternating](https:\/\/www.healthline.com\/health\/fitness\/what-do-mountain-climbers-work) between left and right knees.\n\nKettlebell swings\n\n1. Stand with your feet shoulder-width apart.\n2. Place the kettlebell about a foot in front of you.\n3. Bend at your hips and slightly at your knees.\n4. Grab the kettlebell handle with both hands.\n5. Drive through your hips, standing up quickly to swing the kettlebell to chest level.\n6. Lower the kettlebell by hinging at your hips.\n7. Continue this [fluid motion](https:\/\/www.healthline.com\/health\/fitness\/benefits-of-kettle-bell-swings).\n\nThese advanced options may be suitable if you’ve mastered your form and want to challenge your limits.\n\nAdvanced HIIT sessions generally last 45 to 60 minutes. You can do 4 to 5 sessions a week.\n\nClapping push-ups\n\n1. Start in a plank or high push-up position with your hands slightly wider than your shoulders.\n2. Bend your elbows, lowering your chest toward the ground.\n3. Push up forcefully, lifting your hands off the ground.\n4. Clap your hands together.\n5. Land softly, bringing your hands back to the ground.\n6. Repeat [the sequence](https:\/\/www.healthline.com\/health\/fitness-exercise\/muscles-worked-push-ups) continuously.\n\nBurpee box jumps\n\n1. Start standing in front of a stable box.\n2. Do a burpee by squatting down, placing your hands on the ground, and jumping your feet back to the plank position.\n3. Do a push-up, and jump your feet back to your hands.\n4. Next, jump onto the box, landing softly.\n5. Stand upright on the box.\n6. Step down with control.\n7. Add a jump for more difficulty.\n8. Repeat [the sequence](https:\/\/www.healthline.com\/health\/how-to-do-a-burpee) at a steady pace.\n\nWhat type of HIIT is most effective?\n\nThe most effective type of HIIT depends on your preferences, ability, and fitness goals. Create a routine that includes high intensity [cardio](https:\/\/www.healthline.com\/health\/cardio-exercises-at-home) and some form of [resistance](https:\/\/www.healthline.com\/health\/exercise-fitness\/strength-training-at-home).\n\nIs 20 minutes of HIIT per day enough?\n\nDoing 20 minutes of HIIT daily can improve metabolism, cardiovascular fitness, and overall health.\n\nThe intensity and efficiency of HIIT make it possible to achieve results in less time than traditional workouts. Plus, [shorter workouts](https:\/\/www.healthline.com\/health\/fitness\/fit-it-in-mini-workouts) may help you to maintain consistency.\n\nWhat is the 30-20-10 HIIT workout?\n\nThe 30-20-10 HIIT workout alternates between 30 seconds of low intensity, 20 seconds of moderate intensity, and 10 seconds of high intensity. Repeat this pattern throughout your workout.\n\nYou can include a mix of bodyweight exercises and cardio activities suited to your preferences and fitness level.\n\nWhat are the 5 types of HIIT?\n\nNumerous types of HIIT exist. Experimenting with different HIIT styles allows you to find what works best for you and maximizes overall effectiveness.\n\nPopular types include:\n\n- [Tabata](https:\/\/www.healthline.com\/health\/exercise-fitness\/tabata-vs-hiit)\n- 30-20-10\n- [Sprint interval training (SIT)](https:\/\/www.healthline.com\/health\/fitness\/sprint-interval-training-guide)\n- Pyramid\n- [The little method](https:\/\/www.healthline.com\/health\/fitness\/7-minute-workout)\n\nHIIT is an efficient workout method that may enhance weight management, heart health, and overall fitness. It can also boost coordination, strength, and stamina.\n\nConsistency is key when incorporating HIIT into your routine. As you progress, feel free to explore more demanding exercises.\n\nAlways prioritize safety and make modifications as necessary. Push yourself without reaching the point of exhaustion, burnout, or excessive soreness.","meta_canonical":null}

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Boilerpipe Text	The best HIIT exercises vary from person to person. Building a routine suited to your individual preferences, abilities, and fitness goals is the key to success. High intensity interval training (HIIT) involves alternating short bursts of intense activity with short recovery periods. The primary goal of HIIT is to elevate your heart rate and push your body to its limits, which enhances endurance, strength, and cardiovascular fitness. This approach also positively impacts metabolism and blood pressure. Beyond its physical benefits , HIIT is linked to mood enhancement and stress reduction, contributing to overall well-being. Importantly, it’s a time-efficient exercise option, and you can design workouts to suit your needs. If you’re a beginner or prefer low-key workouts, start with these accessible yet effective exercises. Begin with 2 to 3 weekly sessions for 20 to 30 minutes each. Over time, you can increase time, frequency, and intensity. Choose between doing exercises for a specified duration or completing a set number of repetitions and sets. For example, you may do three sets of 8 to 20 repetitions. Options for time rations include 30 seconds of high intensity followed by 1 minute of recovery or 2 minutes of high intensity with 1 minute of recovery. Safety tips for HIIT workouts: Always include a warmup and cooldown . Choose exercises that suit your fitness level . Consider your daily energy levels and overall readiness, making adjustments as necessary. Challenge yourself while maintaining proper form. Listen to your body , modifying or replacing exercises if you experience pain. Give yourself enough recovery time between intense workouts. Consult a healthcare professional before beginning if you take medications, have injuries, or have health concerns. Here are a few beginner-friendly HIIT exercises. Bodyweight squats Stand with your feet directly under your shoulders. Slowly lower your body until your thighs are parallel to the floor. Press through your heels to return to the starting position. Continue this movement . Sprints Sprint , and then transition to walking or jogging. For added intensity, do hill or stair sprints. Once you’ve built a solid foundation of strength and cardiovascular fitness, elevate your workouts with these intermediate exercises. Do 2 to 4 weekly sessions, each lasting 25 to 45 minutes. Mountain climbers Begin in a plank position . Draw your left knee toward your chest. Return your leg to the starting position. Bring your right knee toward your chest. Continue alternating between left and right knees. Kettlebell swings Stand with your feet shoulder-width apart. Place the kettlebell about a foot in front of you. Bend at your hips and slightly at your knees. Grab the kettlebell handle with both hands. Drive through your hips, standing up quickly to swing the kettlebell to chest level. Lower the kettlebell by hinging at your hips. Continue this fluid motion . These advanced options may be suitable if you’ve mastered your form and want to challenge your limits. Advanced HIIT sessions generally last 45 to 60 minutes. You can do 4 to 5 sessions a week. Clapping push-ups Start in a plank or high push-up position with your hands slightly wider than your shoulders. Bend your elbows, lowering your chest toward the ground. Push up forcefully, lifting your hands off the ground. Clap your hands together. Land softly, bringing your hands back to the ground. Repeat the sequence continuously. Burpee box jumps Start standing in front of a stable box. Do a burpee by squatting down, placing your hands on the ground, and jumping your feet back to the plank position. Do a push-up, and jump your feet back to your hands. Next, jump onto the box, landing softly. Stand upright on the box. Step down with control. Add a jump for more difficulty. Repeat the sequence at a steady pace. What type of HIIT is most effective? The most effective type of HIIT depends on your preferences, ability, and fitness goals. Create a routine that includes high intensity cardio and some form of resistance . Is 20 minutes of HIIT per day enough? Doing 20 minutes of HIIT daily can improve metabolism, cardiovascular fitness, and overall health. The intensity and efficiency of HIIT make it possible to achieve results in less time than traditional workouts. Plus, shorter workouts may help you to maintain consistency. What is the 30-20-10 HIIT workout? The 30-20-10 HIIT workout alternates between 30 seconds of low intensity, 20 seconds of moderate intensity, and 10 seconds of high intensity. Repeat this pattern throughout your workout. You can include a mix of bodyweight exercises and cardio activities suited to your preferences and fitness level. What are the 5 types of HIIT? Numerous types of HIIT exist. Experimenting with different HIIT styles allows you to find what works best for you and maximizes overall effectiveness. Popular types include: Tabata 30-20-10 Sprint interval training (SIT) Pyramid The little method HIIT is an efficient workout method that may enhance weight management, heart health, and overall fitness. It can also boost coordination, strength, and stamina. Consistency is key when incorporating HIIT into your routine. As you progress, feel free to explore more demanding exercises. Always prioritize safety and make modifications as necessary. Push yourself without reaching the point of exhaustion, burnout, or excessive soreness.
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Connect with us for all things health. Subscribe [Fitness](https://www.healthline.com/fitness) - [Exercise](https://www.healthline.com/fitness/exercise) - [Cardio](https://www.healthline.com/fitness/cardio) - [Products](https://www.healthline.com/fitness/products) - [Strength Training](https://www.healthline.com/fitness/strength-training) - [Yoga](https://www.healthline.com/fitness/yoga) - [Holistic Fitness](https://www.healthline.com/fitness/holistic-fitness) # The 6 Best HIIT Exercises for All Skill Levels ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Micky-lal-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Micky Lal, MA, CSCS,RYT]() — Written by [Emily Cronkleton]() on April 22, 2024 - [Beginner](https://www.healthline.com/health/best-hiit-exercises#beginner) - [Intermediate](https://www.healthline.com/health/best-hiit-exercises#intermediate) - [Advanced](https://www.healthline.com/health/best-hiit-exercises#advanced) - [FAQ](https://www.healthline.com/health/best-hiit-exercises#faq) - [Takeaway](https://www.healthline.com/health/best-hiit-exercises#takeaway) The best HIIT exercises vary from person to person. Building a routine suited to your individual preferences, abilities, and fitness goals is the key to success. High intensity interval training (HIIT) involves alternating short bursts of intense activity with short recovery periods. The primary goal of HIIT is to elevate your heart rate and push your body to its limits, which [enhances](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9661924/) endurance, strength, and cardiovascular fitness. This approach also positively impacts metabolism and blood pressure. Beyond its physical [benefits](https://www.healthline.com/nutrition/benefits-of-hiit), HIIT is linked to mood enhancement and stress reduction, contributing to overall well-being. Importantly, it’s a [time-efficient](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294064/) exercise option, and you can design workouts to suit your needs. ## [Beginner HIIT exercises]() If you’re a beginner or prefer low-key workouts, start with these accessible yet effective exercises. Begin with 2 to 3 weekly sessions for 20 to 30 minutes each. Over time, you can increase time, frequency, and intensity. Choose between doing exercises for a specified duration or completing a set number of repetitions and sets. For example, you may do three sets of 8 to 20 repetitions. Options for time rations include 30 seconds of high intensity followed by 1 minute of recovery or 2 minutes of high intensity with 1 minute of recovery. Safety tips for HIIT workouts: - Always include a [warmup](https://www.healthline.com/health/fitness-exercise/warm-up-exercises) and [cooldown](https://www.healthline.com/health/exercise-fitness/cooldown-exercises). - Choose exercises that suit your [fitness level](https://www.healthline.com/nutrition/how-to-start-exercising). - Consider your daily [energy levels](https://www.healthline.com/health/your-5-minute-read-on-maintaining-healthy-energy-metabolism) and overall readiness, making adjustments as necessary. - Challenge yourself while maintaining proper form. - [Listen to your body](https://www.healthline.com/health/mind-body/body-awareness), modifying or replacing exercises if you experience pain. - Give yourself enough [recovery time](https://www.healthline.com/health/exercise-fitness/what-to-do-after-working-out) between intense workouts. - Consult a healthcare professional before beginning if you take medications, have injuries, or have health concerns. Here are a few beginner-friendly HIIT exercises. ### Bodyweight squats ![person wearing a blank tank top, black leggings, and gray sneakers performing a standard squat](https://media.post.rvohealth.io/wp-content/uploads/2021/12/400x400_How_to_Squat_with_Proper_Form_Bodyweight_Squat.gif) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbest-hiit-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2021%2F12%2F400x400_How_to_Squat_with_Proper_Form_Bodyweight_Squat.gif&description=6%20Best%20HIIT%20Exercises%3A%20With%20and%20Without%20Equipment "Share on Pinterest") Gif by Active Body. Creative Mind. - Stand with your feet directly under your shoulders. - Slowly lower your body until your thighs are parallel to the floor. - Press through your heels to return to the starting position. - Continue [this movement](https://www.healthline.com/health/air-squats). ### Sprints [Sprint](https://www.healthline.com/health/sprinting-workouts), and then transition to walking or jogging. For added intensity, do hill or stair sprints. ## [Intermediate HIIT exercises]() Once you’ve built a solid foundation of strength and cardiovascular fitness, elevate your workouts with these intermediate exercises. Do 2 to 4 weekly sessions, each lasting 25 to 45 minutes. ### Mountain climbers [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbest-hiit-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2021%2F07%2F400x400_Resistance_Band_Workout_Abs_Mountain_Climbers.gif&description=6%20Best%20HIIT%20Exercises%3A%20With%20and%20Without%20Equipment "Share on Pinterest") Gif by Active Body. Creative Mind. 1. Begin in a [plank position](https://www.healthline.com/health/fitness/what-muscles-do-planks-work). 2. Draw your left knee toward your chest. 3. Return your leg to the starting position. 4. Bring your right knee toward your chest. 5. [Continue alternating](https://www.healthline.com/health/fitness/what-do-mountain-climbers-work) between left and right knees. ### Kettlebell swings [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbest-hiit-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2022%2F01%2FHL-02.01.KettlebellSwing-1.gif&description=6%20Best%20HIIT%20Exercises%3A%20With%20and%20Without%20Equipment "Share on Pinterest") Gif by Dima Bazak 1. Stand with your feet shoulder-width apart. 2. Place the kettlebell about a foot in front of you. 3. Bend at your hips and slightly at your knees. 4. Grab the kettlebell handle with both hands. 5. Drive through your hips, standing up quickly to swing the kettlebell to chest level. 6. Lower the kettlebell by hinging at your hips. 7. Continue this [fluid motion](https://www.healthline.com/health/fitness/benefits-of-kettle-bell-swings). ## [Advanced HIIT exercises]() These advanced options may be suitable if you’ve mastered your form and want to challenge your limits. Advanced HIIT sessions generally last 45 to 60 minutes. You can do 4 to 5 sessions a week. ### Clapping push-ups [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbest-hiit-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2024%2F04%2F400x400_The_Benefits_of_Plyometric_Exercises_Clapping_Pushup.gif&description=6%20Best%20HIIT%20Exercises%3A%20With%20and%20Without%20Equipment "Share on Pinterest") Gif by Amy Crandall 1. Start in a plank or high push-up position with your hands slightly wider than your shoulders. 2. Bend your elbows, lowering your chest toward the ground. 3. Push up forcefully, lifting your hands off the ground. 4. Clap your hands together. 5. Land softly, bringing your hands back to the ground. 6. Repeat [the sequence](https://www.healthline.com/health/fitness-exercise/muscles-worked-push-ups) continuously. ### Burpee box jumps [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fbest-hiit-exercises&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2019%2F09%2F400x400_6_Full-Body_Movements_You_Can_Do_Using_Only_a_Box_Burpee_Box_Jump.gif&description=6%20Best%20HIIT%20Exercises%3A%20With%20and%20Without%20Equipment "Share on Pinterest") Gif by Amy Crandall 1. Start standing in front of a stable box. 2. Do a burpee by squatting down, placing your hands on the ground, and jumping your feet back to the plank position. 3. Do a push-up, and jump your feet back to your hands. 4. Next, jump onto the box, landing softly. 5. Stand upright on the box. 6. Step down with control. 7. Add a jump for more difficulty. 8. Repeat [the sequence](https://www.healthline.com/health/how-to-do-a-burpee) at a steady pace. ## [Frequently asked questions]() ### What type of HIIT is most effective? The most effective type of HIIT depends on your preferences, ability, and fitness goals. Create a routine that includes high intensity [cardio](https://www.healthline.com/health/cardio-exercises-at-home) and some form of [resistance](https://www.healthline.com/health/exercise-fitness/strength-training-at-home). If you want to prioritize cardio, include exercises such as [cycling](https://www.healthline.com/health/fitness-exercise/cycling-benefits), [running](https://www.healthline.com/health/fitness-exercise/running-everyday), and [swimming](https://www.healthline.com/health/benefits-of-swimming). Incorporate bodyweight exercises like [squats](https://www.healthline.com/health/exercise-fitness/squats-benefits), [lunges](https://www.healthline.com/health/fitness-exercise/lunges-muscles-worked), or [push-ups](https://www.healthline.com/health/fitness-exercise/pushups-everyday) to emphasize strength. You can incorporate [weights](https://www.healthline.com/health/fitness-exercise/free-weight-exercises) or [resistance bands](https://www.healthline.com/health/best-resistance-bands). ### Is 20 minutes of HIIT per day enough? Doing 20 minutes of HIIT daily can improve metabolism, cardiovascular fitness, and overall health. The intensity and efficiency of HIIT make it possible to achieve results in less time than traditional workouts. Plus, [shorter workouts](https://www.healthline.com/health/fitness/fit-it-in-mini-workouts) may help you to maintain consistency. ### What is the 30-20-10 HIIT workout? The 30-20-10 HIIT workout alternates between 30 seconds of low intensity, 20 seconds of moderate intensity, and 10 seconds of high intensity. Repeat this pattern throughout your workout. You can include a mix of bodyweight exercises and cardio activities suited to your preferences and fitness level. ### What are the 5 types of HIIT? Numerous types of HIIT exist. Experimenting with different HIIT styles allows you to find what works best for you and maximizes overall effectiveness. Popular types include: - [Tabata](https://www.healthline.com/health/exercise-fitness/tabata-vs-hiit) - 30-20-10 - [Sprint interval training (SIT)](https://www.healthline.com/health/fitness/sprint-interval-training-guide) - Pyramid - [The little method](https://www.healthline.com/health/fitness/7-minute-workout) ## [The bottom line]() HIIT is an efficient workout method that may enhance weight management, heart health, and overall fitness. It can also boost coordination, strength, and stamina. Consistency is key when incorporating HIIT into your routine. As you progress, feel free to explore more demanding exercises. Always prioritize safety and make modifications as necessary. Push yourself without reaching the point of exhaustion, burnout, or excessive soreness. ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Acosta JT, et al. (2022). Effects of aerobic exercise versus high-intensity interval training on V̇O2max and blood pressure. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9661924/> - Atakan MM, et al. (2021). Evidence-based effects of high-intensity interval training on exercise capacity and health: A review with historical perspective. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294064/> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Micky-lal-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Micky Lal, MA, CSCS,RYT]() — Written by [Emily Cronkleton]() on April 22, 2024 ## related stories - [Tabata vs. HIIT: What’s the Difference Between These Workouts?](https://www.healthline.com/health/exercise-fitness/tabata-vs-hiit?utm_source=ReadNext) - [The Cortisol Creep: Is HIIT Stressing You Out?](https://www.healthline.com/health/fitness/the-cortisol-creep?utm_source=ReadNext) - [How Long Does it Really Take to See Workout Results? A Fitness Expert Explains](https://www.healthline.com/health/fitness-and-exercise/how-long-does-it-take-to-see-results-from-working-out?utm_source=ReadNext) - [New Resistance Training Guidelines Say Consistency Is Key for Stronger Results](https://www.healthline.com/health-news/new-resistance-training-guidelines-emphasize-consistency?utm_source=ReadNext) - [Dr. Gilbert Explains How Much Exercise You Really Need for Health and Weight Loss](https://www.healthline.com/health/fitness-and-exercise/how-much-exercise-per-week?utm_source=ReadNext) © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. 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Readable Markdown	The best HIIT exercises vary from person to person. Building a routine suited to your individual preferences, abilities, and fitness goals is the key to success. High intensity interval training (HIIT) involves alternating short bursts of intense activity with short recovery periods. The primary goal of HIIT is to elevate your heart rate and push your body to its limits, which [enhances](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9661924/) endurance, strength, and cardiovascular fitness. This approach also positively impacts metabolism and blood pressure. Beyond its physical [benefits](https://www.healthline.com/nutrition/benefits-of-hiit), HIIT is linked to mood enhancement and stress reduction, contributing to overall well-being. Importantly, it’s a [time-efficient](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294064/) exercise option, and you can design workouts to suit your needs. If you’re a beginner or prefer low-key workouts, start with these accessible yet effective exercises. Begin with 2 to 3 weekly sessions for 20 to 30 minutes each. Over time, you can increase time, frequency, and intensity. Choose between doing exercises for a specified duration or completing a set number of repetitions and sets. For example, you may do three sets of 8 to 20 repetitions. Options for time rations include 30 seconds of high intensity followed by 1 minute of recovery or 2 minutes of high intensity with 1 minute of recovery. Safety tips for HIIT workouts: - Always include a [warmup](https://www.healthline.com/health/fitness-exercise/warm-up-exercises) and [cooldown](https://www.healthline.com/health/exercise-fitness/cooldown-exercises). - Choose exercises that suit your [fitness level](https://www.healthline.com/nutrition/how-to-start-exercising). - Consider your daily [energy levels](https://www.healthline.com/health/your-5-minute-read-on-maintaining-healthy-energy-metabolism) and overall readiness, making adjustments as necessary. - Challenge yourself while maintaining proper form. - [Listen to your body](https://www.healthline.com/health/mind-body/body-awareness), modifying or replacing exercises if you experience pain. - Give yourself enough [recovery time](https://www.healthline.com/health/exercise-fitness/what-to-do-after-working-out) between intense workouts. - Consult a healthcare professional before beginning if you take medications, have injuries, or have health concerns. Here are a few beginner-friendly HIIT exercises. Bodyweight squats - Stand with your feet directly under your shoulders. - Slowly lower your body until your thighs are parallel to the floor. - Press through your heels to return to the starting position. - Continue [this movement](https://www.healthline.com/health/air-squats). Sprints [Sprint](https://www.healthline.com/health/sprinting-workouts), and then transition to walking or jogging. For added intensity, do hill or stair sprints. Once you’ve built a solid foundation of strength and cardiovascular fitness, elevate your workouts with these intermediate exercises. Do 2 to 4 weekly sessions, each lasting 25 to 45 minutes. Mountain climbers 1. Begin in a [plank position](https://www.healthline.com/health/fitness/what-muscles-do-planks-work). 2. Draw your left knee toward your chest. 3. Return your leg to the starting position. 4. Bring your right knee toward your chest. 5. [Continue alternating](https://www.healthline.com/health/fitness/what-do-mountain-climbers-work) between left and right knees. Kettlebell swings 1. Stand with your feet shoulder-width apart. 2. Place the kettlebell about a foot in front of you. 3. Bend at your hips and slightly at your knees. 4. Grab the kettlebell handle with both hands. 5. Drive through your hips, standing up quickly to swing the kettlebell to chest level. 6. Lower the kettlebell by hinging at your hips. 7. Continue this [fluid motion](https://www.healthline.com/health/fitness/benefits-of-kettle-bell-swings). These advanced options may be suitable if you’ve mastered your form and want to challenge your limits. Advanced HIIT sessions generally last 45 to 60 minutes. You can do 4 to 5 sessions a week. Clapping push-ups 1. Start in a plank or high push-up position with your hands slightly wider than your shoulders. 2. Bend your elbows, lowering your chest toward the ground. 3. Push up forcefully, lifting your hands off the ground. 4. Clap your hands together. 5. Land softly, bringing your hands back to the ground. 6. Repeat [the sequence](https://www.healthline.com/health/fitness-exercise/muscles-worked-push-ups) continuously. Burpee box jumps 1. Start standing in front of a stable box. 2. Do a burpee by squatting down, placing your hands on the ground, and jumping your feet back to the plank position. 3. Do a push-up, and jump your feet back to your hands. 4. Next, jump onto the box, landing softly. 5. Stand upright on the box. 6. Step down with control. 7. Add a jump for more difficulty. 8. Repeat [the sequence](https://www.healthline.com/health/how-to-do-a-burpee) at a steady pace. What type of HIIT is most effective? The most effective type of HIIT depends on your preferences, ability, and fitness goals. Create a routine that includes high intensity [cardio](https://www.healthline.com/health/cardio-exercises-at-home) and some form of [resistance](https://www.healthline.com/health/exercise-fitness/strength-training-at-home). Is 20 minutes of HIIT per day enough? Doing 20 minutes of HIIT daily can improve metabolism, cardiovascular fitness, and overall health. The intensity and efficiency of HIIT make it possible to achieve results in less time than traditional workouts. Plus, [shorter workouts](https://www.healthline.com/health/fitness/fit-it-in-mini-workouts) may help you to maintain consistency. What is the 30-20-10 HIIT workout? The 30-20-10 HIIT workout alternates between 30 seconds of low intensity, 20 seconds of moderate intensity, and 10 seconds of high intensity. Repeat this pattern throughout your workout. You can include a mix of bodyweight exercises and cardio activities suited to your preferences and fitness level. What are the 5 types of HIIT? Numerous types of HIIT exist. Experimenting with different HIIT styles allows you to find what works best for you and maximizes overall effectiveness. Popular types include: - [Tabata](https://www.healthline.com/health/exercise-fitness/tabata-vs-hiit) - 30-20-10 - [Sprint interval training (SIT)](https://www.healthline.com/health/fitness/sprint-interval-training-guide) - Pyramid - [The little method](https://www.healthline.com/health/fitness/7-minute-workout) HIIT is an efficient workout method that may enhance weight management, heart health, and overall fitness. It can also boost coordination, strength, and stamina. Consistency is key when incorporating HIIT into your routine. As you progress, feel free to explore more demanding exercises. Always prioritize safety and make modifications as necessary. Push yourself without reaching the point of exhaustion, burnout, or excessive soreness.
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