5 Best High-Intensity Interval Training Exercises

High-intensity interval training (HIIT) is a form of cardio that alternates between short bursts of intensity and rest periods. HIIT is more effective at burning fat and calories than traditional cardio, such as running on a treadmill. The best HIIT exercises get your heart rate up quickly and keep it elevated for the duration of the interval. Here are 5 of the best HIIT exercises to help you lose weight and get in shape:

Mountain Climbers

Mountain climbers are a great full-body HIIT exercise. They work your legs, arms, and core and can speed up your heart rate. To do mountain climbers, start in a push-up position. Bring one knee to your chest, then back to the starting position. Alternate legs and continue for 30 seconds to 1 minute.


Burpees are another excellent full-body HIIT exercise. They are great for increasing your heart rate and can be done anywhere. To do a burpee, start standing with your feet shoulder-width apart. Lower into a squat position, place your hands on the ground and kick your legs back into a push-up position. Return to the squat position and jump up, reaching your hands overhead. Continue for 30 seconds to 1 minute.

Jump Ropes

Jumping rope is a great cardio workout and can be done almost anywhere. It’s also a great HIIT exercise because you can go at your own pace and make it as intense as you want. To start, stand with your feet together and the rope behind you. Swing the rope over your head and jump when it reaches your feet. Continue for 30 seconds to 1 minute.

Abs Interval Workout

This HIIT exercise targets your abs and can be done with no equipment. To do the abs interval workout, start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and lift your shoulders off the ground. Hold for a few seconds, then lower back down. Repeat for 30 seconds to 1 minute.

Bodyweight Exercises

Bodyweight exercises are a great way to get in a HIIT workout and strengthen your muscles without any equipment. Exercises like squats, lunges, push-ups, and planks can all be done at home with just your bodyweight. To complete a bodyweight HIIT workout, choose 5-10 exercises, and do each for 30 seconds to 1 minute with 30 seconds to 1 minute of rest in between.


HIIT Training FAQs

What is the best high-intensity interval training?

There is no one-size-fits-all answer to this question, as the best high-intensity interval training (HIIT) approach for any given person will vary depending on their individual fitness level and goals. However, some general tips on how to get started with HIIT can include choosing exercises that are appropriate for your fitness level, starting with shorter intervals and gradually increasing the intensity and length of your sessions, and mixing up the types of exercises you do to keep your body guessing.

Is 20 minutes of HIIT effective?

Yes, 20 minutes of HIIT can be effective. That’s because HIIT accelerates the rate at which your body burns calories, so 20 minutes of HIIT can be as effective as an hour of steady-state cardio workouts. However, to maximize the effectiveness of your HIIT workouts and strengthen your muscles, you should aim for 30 to 40 minutes of HIIT training.

Does high-intensity interval training really work?

Yes, high-intensity interval training can be an effective workout for many people. It can help you burn calories and fat, and improve your cardiovascular fitness. There is a lot of scientific evidence to support the claims that HIIT can be an effective way to improve health and fitness. For example, HIIT has been shown to improve cardiovascular health, increase insulin sensitivity, and help burn fat.

Why is high-intensity interval training the best?

High-intensity interval training is the best because it burns more calories in a shorter period of time. It improves your VO2 max, which is the amount of oxygen your body can use during exercise. HIIT can also improve your anaerobic threshold, which is the point at which your body starts to feel fatigued during exercise.

Sweat 440: Best High-Intensity Interval Training in Brickell

If you’re looking for an amazing workout that will get your heart pumping and leave you feeling accomplished, look no further than Sweat 440 in Brickell. Our fitness center offers some of the best High-Intensity interval training (HIIT) classes in the area.

What makes Sweat 440 the best HIIT training in Brickell? First, the workouts are always different, so you never get bored. Second, the trainers are all extremely knowledgeable and will push you to your limits. And last, the results are guaranteed – if you commit to coming to Sweat 440 at least 3 times a week, you will see results within 8 weeks.

You can find our state-of-the-art HIIT training classes at 25 SW 9th St G100 in Brickell, a short distance from SunTrust Bank. We also provide free trial classes for new members, so you can evaluate the classes before taking a membership!

Are you prepared for the best High-Intensity interval training of your life? Claim your free session today!

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HIIT Training in Brickell

Best exercises for High-Intensity interval training:

  • Mountain climbers
  • Burpees
  • Jump ropes
  • Abs interval workouts
  • Bodyweight exercises
  • Squats
  • Lunges
  • Push-ups
  • Planks

Benefits of Sweat 440 HIIT training:

  • Dynamic workouts
  • Supportive environment
  • Knowledgable trainers
  • State-of-the-art equipment
  • New classes start every 10 minutes
  • Guaranteed results
  • No contract memberships
  • Free trial classes