HIIT Exercises List

Welcome to the internet’s best HIIT Exercise List, where we break it down by target area, equipment, and bodyweight/calisthenics exercises.


The Best HIIT Exercises by Target Area

Each Category will have two options:

  • Equipment Exercises
  • Bodyweight/Calisthenics Exercises

HIIT Upper Body Strength Exercises

HIIT Pulling Exercises

HIIT Upper Body Strength Exercises

Upper Pulling Strength Exercise List (Body Weight)

(expecting everyone to have access to a pull-up bar)

  1. Chin Up
  2. Pull Up
  3. Leg Tuck
  4. Alternate Grip Pull-Up
  5. Jump-Catch-Pull-Up

Upper Pulling Strength Exercise List (with Equipment)

  1. Pull-Ups Band Assisted
  2. Chin-Ups Band Assisted
  3. Band Resistance on the Pull-Up Bar
    1. Pull-Up Band Resistance
    2. Chin-Up Band Resistance
    3. Leg Tuck Band Resistance
  4. Hang Clean with Barbell
  5. Lat Rips with Band
  6. Body Row on Bar
    • Options: Army Dip Bars
  7. Bent Over Rows with Barbell
    • Options: Kettlebell(s)
  8. Bicep Curls with Barbell
    • Options: Barbell, Band, Plates
  9. Biceps Forehead Curls with Band
  10. Rear Flys with Bands (Elbows Straight)
  11. High Pulls with Bands (Elbows Bent)
  12. Rear Dealt Squeeze with Band
  13. Lat Pull Downs with Band

HIIT Pushing Strength Exercises

HIIT Pushing Strength Exercises

Upper Pushing Exercise List (Bodyweight)

  1. Push-Up on Knees
  2. Normal Push Up (Neutral Elbows)
  3. Military Push Up (Elbows In)
  4. Close Grip Push Up (Diamond)
  5. Wide Push Up (Elbows Out)
  6. Hand Release Push Up (Arms Extended)
  7. Plyometric Push-Ups (Normal)

Upper Pushing Exercise List (with Equipment)

  1. Push Up on Incline (Sandbags)
    1. Options: Plates, Bench, Barbell & Rack
  2. Push Up with Band Assistance
    1. Options: T-pushups, Plyo-pushups, Wide, Military, Normal
  3. Plyometric Push Up Options:
    1. Regular
    2. In/Outs
    3. Side to Side
    4. Single Clap
      1. On Incline – All of the above can be performed on an Incline for beginners.
  4. Push Up Weighted with Plate
    • Options: Sandbag, Partner, Vest, Ruck,
  5. Push Up with Band Resistance
    • Options with Band Resist: T-pushups, Plyo-pushups, Wide, Military, Normal
  6. Dive-Bomber Depth with Sandbags
    • Options: Plates
  7. Push Up with Feet on Incline
    • Options: Plates, Bench, Barbell
  8. Pushup on Medicine Ball
    • Options: Sandbag
  9. Standing Shoulder Press with Barbell
    • Options: KB, Plate, Sandbags, Bands
  10. Upright Rows with Barbell
    • Options: KB, Plate, Sandbags, Bands
  11. Front Shoulder Raises with Plate
    • Options: Kettlebell(s), Sandbags, Bands
  12. Lateral Shoulder Raises with Kettlebells
    • Options: Band
  13. Body Triceps Extension on Bar
  14. Dips on Dip-Bars
  15. Dips with Bench
    • Options: Barbell on Squat Rack
  16. Pike Shoulder Press
    • Options: On Sandbags, On Plates
  17. Over-Head Triceps Extention with Kettlebell
    • Options: Plate, Sandbag, Band
  18. Triceps Extension Push Downs with Bands
  19. Triceps Extension Overhead Extension with Bands

HIIT Lower Body Strength Exercises

HIIT Lower Body Strength Exercises

Lower Body Military Exercise List (Bodyweight)

  1. Squats
  2. Wall Sit
  3. Lunge
  4. Pushing with Partner
  5. Glute-Hip Raise
  6. Hamstring Curl with Band
  7. Step-Ups
  8. Squat Jump
  9. Long Jump
  10. Lunge Jump
  11. One Leg Touch Downs (no weights)

Lower Body Military Exercise List (with Equipment)

  1. Deadlift with Barbell
    • Options: Kettlebell(s)
  2. Squat with Barbell
    • Options: Kettlebell(s), Plates, Sandbags, Bands
  3. Lunge with Barbell
    • Options: Kettlebell(s), Plates, Sandbags, Bands
  4. Good-Mornings with Band
    • Options: Barbell, Kettlebell(s), Plates, Sandbags
  5. Romanian Deadlift with Barbell
    • Options: Kettlebell(s), Plates, Sandbags, Bands
  6. 1 Leg Touchdowns with Kettlebell
    • Options: Plates, Sandbags, Bands
  7. Drag with Sled
    • Options: with Partner

HIIT Exercises List Core

HIIT Exercise List - Core

To be considered a “core exercise” the following criteria must be met:

Must challenge the muscular strength and or endurance of the following muscles;

  • Transverse Abdominis
  • Obliques
  • Rectus Abdominis
  • Low Back (with slight use of Glutes/Hamstrings)

Core HIIT Exercise List (Bodyweight)

  1. Crunch
  2. Bicycle Kicks
  3. Plank
  4. “The REAL” V-up
  5. Supermans
  6. American twist
  7. Side crunch
  8. Flag
  9. Knee Hug 
  10. Front Leaning Rest Position
  11. Flutter Kicks
  12. Side Plank
  13. Reverse Crunch
  14. Hands to Sky

Core HIIT Exercises List (with Equipment)

  1. American Twist with Plate
    • Options: Sandbag, Kettlebell, Med Ball
  2. Over Head Side Bends with Plate
    • Options: Kettlebell, Sandbag, Med Ball
  3. American Get-Ups with Kettlebell
    • Options:
      • Sandbag
      • Plate
  4. Wood Chop with Med Ball
    • Options: Plate, Sandbag, Bands
  5. Rotational Twists with Band
  6. Pull-Throughs with Band
  7. Power Throw with Band
  8. Good Mornings with Band
  9. Swings with Kettlebell 2 Arms
  10. Roll-Out with BB
    • Options: Wheel

HIIT Conditioning Exercises

To be considered a “conditioning exercise,” the following criteria must be met:

  • Multi-Joint
  • Light Weight/Resistance
  • Repetitive (Multiple reps can be performed)
  • Quick
  • Can be performed for 60+ seconds if necessary
HIIT Conditioning Exercises

HIIT Conditioning Exercise List (Bodyweight)

  1. Burpee
  2. Burp
  3. Burpee on Incline
  4. Sprints
  5. Hill Sprint
  6. Jog
  7. Jump Rope
  8. Side to Side Shuffle
  9. Side Shuffle
  10. Karaoke
  11. Backward Run
  12. Butt Kickers
  13. High Knees
  14. Sprints with Band (Back & Forth)
  15. Bear Crawl
  16. Crab Walk
  17. Slams with Med Ball
  18. Wood Chopper with Med Ball
  19. Squat Thrust
  20. Mountain Climber
  21. Jumping Jacks
  22. Split Jumps
  23. Lunge Jump
  24. Toe Taps
  25. Squat Jump
  26. Squat Jump (Prisoner)
  27. Step-Ups
  28. Long Jump
  29. Shouldering with Sandbag

HIIT Conditioning Exercise List (with Equipment)

  1. Swing with Kettlebell
  2. Front Squat & Press with Barbell
    • Options:
      • Sandbag
      • Plate
      • Kettlebell
  3. Farmer’s Walk with Kettlebells
  4. Dead Up-Right Rows with Barbell
  5. Dead Clean Press with Barbell
  6. Shouldering with Sandbag
  7. American Get-Ups with Kettlebell
  8. Jump Rope
  9. Standing Power Throw and Retrieve with Med Ball
  10. Wood Chop with Med Ball
    • Options: Sandbag, Plate, Bands
  11. Drag with Sled
    • Options:
      • Partner
  12. Pushing
  13. Slams with Med Ball
  14. Sledgehammer Swing on Tire
  15. Squat & Shoulder-Chest Hold with Med Ball