The top 10 most effective HIIT exercises

10 Most Effective High Intensity Interval Training (HIIT) Exercises

What is HIIT?

HIIT stands for High Intensity Interval Training. As the name suggests, you do short bursts of high intensity exercises. Each burst, or interval, is followed by a longer interval of recovery. For example, you can run at full speed for 30 seconds, then walk or sit for 3-4 minutes.

Both intervals, activity and recovery, are equally important.

Why should I do HIIT?

  • HIIT stimulates the human growth hormone in your body. It helps you lose fat and build muscle.
  • It’s a quick workout. The ratio of time spent to results achieved is amazing!
  • You will undoubtedly become stronger and faster.

How to do HIIT correctly?

  • There are 4 parts to HIIT:
    • Duration of exercise. Example: 30 seconds of sprinting.
    • Intensity of exercise. Example: maximum effort. Go all out.
    • Duration of rest. Example: sit or walk for 3-4 minutes.
    • Number of repetitions. Example: Do 5 sprint intervals + 5 rest intervals.
  • Figure out the right rest duration for you:
    • Check your resting pulse. It may be 70-80 beats per minute. 
    • Now do high intensity exercise for 30-60 seconds. Go all out.
    • Check your pulse again. It may be 150-160 beats per minute.
    • Keep breathing deeply and check your pulse every minute. See how long it takes for your pulse to drop back to around your resting rate. It may not come all the way down, but it will stabilize at a rate close to your resting rate.
    • The time that it took for your pulse to stabilize is your rest duration. It may be 4-5 minutes.
  • Work your way up to 60 seconds of exercise. Go to 5 or 6 minutes of rest if needed.
  • Do HIIT up to 3 times a week. Remember your rest days in between HIIT sessions are important for building muscle.
  • Mix it up! Do different exercises in each HIIT session.

The 10 most effective HIIT exercises

  1. Sprinting. It is the exercise that burns the most fat, more than anything else you could do.
  2. Jumps. Start by jumping up onto a picnic bench. Work your way up to a picnic table.
  3. Squats. Add weights as you get stronger.
  4. Pushups. Add weights as you get stronger.
  5. Pullups. Add weights as you get stronger.
  6. Burpees.
  7. Spin bike. Increase resistance as you get stronger.
  8. Kettle bell. 
  9. Steps. You can run up stairs in a stairwell. If there isn’t a tall building nearby, do step up/step downs on a single step.
  10. Jumping jacks. Do them fast to really get your heart rate up.


  • HIIT is 3-7 repetitions of a burst of high intensity exercise followed by an interval of rest.
  • It is a quick workout with incredible results. You only need to do it up to 3 times a week.
  • Sprinting is the most effective HIIT exercise you can do. It is important to try new exercises every now and then. Keep challenging your body!
  • Combine HIIT with eating Keto on an Intermittent Fasting schedule. This produces the best results.

If you haven’t already, check out this article on how to quickly get started with Intermittent Fasting.

Or read about the 10 must-dos for quicker recovery from injury and wear and tear.

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