10 HIIT Workout Types: A Comprehensive Guide

High-Intensity Interval Training (HIIT) has become a popular fitness trend due to its effectiveness in burning calories, improving cardiovascular health, and increasing strength. 

HIIT involves short bursts of intense exercise followed by brief periods of rest. This pattern can be applied to various types of strength workouts, making HIIT versatile and adaptable to different fitness levels and preferences.

What are the Different HIIT Workout Types?

You guessed it, there are many different types of HIIT workout types and we are going to go through each one below. Don’t hesitate to change up the HIIT workout types as you advance your fitness routine and needs. 

1. Tabata

Known for its quick timeframe, Tabata is a popular HIIT workout. Tabata follows a classic HIIT protocol, Tabata involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 rounds.

Tabata is highly effective for burning calories and improving cardiovascular endurance. Examples of workouts include squats, burpees, mountain climbers, and push-ups - just to name a few.

2. Circuit Training

Circuit training is a series of exercises performed back-to-back with minimal rest between sets. The best thing about circuit training is that it can target multiple muscle groups and improve overall fitness.

Examples of circuit training workouts include dumbbell lunges, bicep curls, overhead presses, plank, and jump squats. (I’m tired just reading that list!)

3. Ladder HIIT

Ladder HIIT is a progressive series of exercises, gradually increasing the number of repetitions or sets. It can challenge your cardiovascular system and build endurance.

An example of a ladder HIIT workout includes one burpee, two push-ups, three squats, and four mountain climbers, and you repeat for five rounds. Write out the workout in advance so you can go through the exercises more easily. Depending on how intense you want your workout to be, you can finish the five rounds very quickly (10 minutes) or draw it out (20 minutes).

4. Interval Running

Internal running is when you alternate between high-intensity running intervals and recovery periods. (If you’re not into running then maybe swimming is more your style). Interval running can improve running speed, endurance, and economy. Run 800 meters at a fast pace, followed by 400 meters at a recovery pace, repeat for four rounds.

5. HIIT with Bodyweight Exercises

HIIT with bodyweight exercises involves using your own body weight for resistance in HIIT workouts. Bodyweight HIIT is accessible and can be done anywhere without equipment. If you’re someone who avoids the gym then you can easily do this exercise at home as this is a very easy, convenient option.

Workout examples include jump squats, lunges, push-ups, star jumps (jumping jacks), high knees (knee ups), mountain climbers, plank, and burpees.

6. HIIT with Weights

Incorporating weights into HIIT workouts can help you increase strength and resistance. HIIT with weights can help also build muscle and improve overall fitness. You can level up your HIIT bodyweight exercise by adding in weights, especially if you have access to dumbbells and such at home. You don’t have to go to a gym to add HIIT with weights to your fitness routine.

Workout examples include kettlebell swings, dumbbell thrusters, barbell clean and presses, overhead hold and squat, tricep extensions, bench press, push up and row, chest fly, and box jumps. If you have a jump rope, then you can add that in to elevate your heart rate.

7. HIIT with Machines

Using gym equipment for HIIT workouts, such as treadmills, rowers, or stationary bikes is a great form of HIIT workouts. HIIT with machines can provide a structured and efficient workout. Plus, if you have a personal trainer then this workout can be more effective. Examples of HIIT with machine workouts might include sprinting on a treadmill for 30 seconds, followed by 60 seconds of rest, repeat for eight rounds.

8. HIIT with Plyometrics

HIIT with plometrics includes incorporating explosive movements that involve jumping, bounding, and leaping. Plyometric HIIT can improve power, speed, and agility.

An example workout could be box jumps, squat jumps, burpees, and frog leaps.

9. HIIT with Swimming

Alternating between high-intensity swimming intervals and recovery periods is a great HIIT option as HIIT with swimming can improve cardiovascular health, endurance, and stroke technique. An example of a HIIT with swimming workout could include swimming 25 meters at a fast pace, followed by 25 meters at a recovery pace, repeat for 10 rounds.

10. HIIT with Yoga

Yes, really. HIIT and yoga are a great combination as combining HIIT elements with yoga poses and breathing techniques can improve flexibility, balance, and mindfulness. An example of a HIIT workout with yoga can follow sun salutations, warrior poses, downward-facing dog, plank, and chaturanga.

Incorporating HIIT Workouts Into Your Fitness Routine

When choosing a HIIT workout type, consider your fitness level, goals, and preferences. It's also important to listen to your body and adjust the intensity and duration of your workouts as needed. Remember to warm up before and cool down after your HIIT sessions to prevent injuries and promote recovery. And regularly add rest days to your routine for optimal performance results.