What are the Best Exercises to Use in a HIIT Set?

The exercises you choose to do in a high intensity interval training session does not have to be complicated. In fact, complexity and intensity don’t go well together. When structuring a HIIT workout, you don’t want more that 5 exercises in a set.

This will make it easy to remember what you need to do next. For example, if your routine looks like this:

1. Squats (40 seconds)

2. Rest (20 seconds)

3. Burpees (40 seconds)

4. Rest (20 seconds)

5. Pushups (40 Seconds)

6. Rest (20 seconds)

7. Jumping Lunges (40 seconds)

8. Rest (20 seconds)

9. Skater Hops (40 seconds)

At one glance, you’d know which exercise you need to do next. This is very important, because when you’re training at maximum intensity, you’ll be exhausted and even remembering the simple routine may be difficult.

You may wish to write it out and stick it on the wall. This will be an easy reference when you’re catching your breath during the rest interval, and you’ll know what you need to do next.

The key to choosing a good exercise is to pick one where you can transition between rest to action without losing any time. Avoid exercises where it takes time to build up momentum or requires some set-up time.

• Cardio-based HIIT

Using cardio-based activities really simplifies the entire workout. For example, if you’re sprinting, you know that for 40 seconds, you’ll be sprinting and running as fast as you can. The moment it’s your rest interval, you can stop.

When the timer beeps, you’re off like a bullet again. It’s very easy to stop and start. The training, however, is going to be really arduous, but that’s how HIIT is. There is no relaxing high intensity workout out there.

You may choose to do one of the exercises below for cardio HIIT. There are many more out there, but these are probably the best.

- Sprinting

- Spin bike

- Rowing

• Bodyweight exercises

Bodyweight exercises are perfect for those who do not want to get a gym membership and wish to work out in the privacy of their own home. You can also do these in a hotel room, office cubicle, etc.

You really don’t need much space to train. As always, you’ll be training at maximal aerobic capacity. When doing bodyweight workouts, mix up a few exercises so that you get a full-body workout. You’ll burn more calories and become leaner.

Below, you’ll find some exercises that you can use. You can always find more online or on YouTube.

- Running on the spot

- Lunges

- Pushups

- Burpees

- Bodyweight squats

- Jumping jacks

- Skater hops

- Box jumps

• Adding weights

All your HIIT sessions can be made more challenging by using some weights. You do not have to use very heavy weights because you don’t want the excess poundage to slow you down.

Using dumbbells while you do box jumps, lunges or squats will make the exercises more challenging. The same applies when you use resistance bands to do pushups, squats, etc.

To wrap things up, just know that the exercises you choose should be simple to do and be done as fast possible. You want to aim for as many reps as possible (AMRAP)… and transition from action to rest and back to action fluidly.

Do 3 HIIT sessions a week and ensure that you take a day’s break between each workout. With consistency, you’ll see a big improvement in about 3 to 4 weeks. You’ll be leaner, stronger and fitter.