Are you looking for a time-efficient workout that maximises calorie burn? HIIT (High-Intensity Interval Training) cardio might be your perfect match. HIIT cardio exercises alternate intense bursts of activity with short rest periods, pushing your heart rate up and keeping it elevated for an after-burn effect that continues even after you cool down. Also, high-impact interval training significantly improves mood and reduces stress, contributing to holistic development.
However, HIIT isn't just limited to cardio; it also includes elements of strength training, such as using exercises like push-ups and squats to build muscle. So, let’s explore ten targeted HIIT cardio exercises with significant benefits of cardio and HIIT for a full-body workout. Also, learn whether a 20-minute HIIT workout is enough to integrate the given HIIT exercise list effectively.
Table Of Contents
1. What Is A HIIT Cardio Workout?
2. Top 10 HIIT Cardio Exercises
3. What Is The Best HIIT Cardio Workout?
4. Is A 20-Minute HIIT Workout Enough For One Day?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
What Is A HIIT Cardio Workout?
High-intensity interval training (HIIT) is a training protocol that alternates short periods of intense or consistent anaerobic exercise with short recovery periods until exhaustion. HIIT involves exercise performed in repeated rapid bursts at maximal or near maximal effort with rest or low activity between bouts.
The method, therefore, relies on "a system releasing anaerobic energy almost to the maximum." High-intensity interval Training (HIIT) can be done virtually anywhere. HIIT isn't necessarily about the exercise, the equipment, or the exercise location. HIIT workouts significantly help you burn more calories in a short amount of time. Science highlights that you continue to burn calories for hours after your workout.
These workouts usually cause you to burn more fat and build muscle. Integrating these HIIT cardio exercises is highly recommended for the same benefits.
Also Read: 7 Targeted High Intensity Workouts For Weight Loss
Top 10 HIIT Cardio Exercises
Let’s explore these targeted HIIT cardio exercises for an effective full-body session:
1. Push-Ups
This HIIT exercise primarily targets the chest, shoulders, and triceps. They also engage and squeeze the core muscles, helping to build stability and strength. Variations include knee push-ups for beginners and clap push-ups for advanced levels. Doing as many push-ups as possible in 30 seconds, followed by a 10-second rest, boosts endurance and upper body strength.
Steps To Perform This HIIT Cardio Exercise:
1. Start in a high plank position with your hands under your shoulders.
2. Lower your chest to the floor.
3. Keep your abs nice and tight, and use your arms and core to push back to the starting position.
4. Try to keep your back in a straight line the entire time!
5. Do as many push-ups as possible in 30 seconds, then rest for 10 seconds.
2. Burpees
This full-body exercise combines a squat, plank, and jump. It targets the chest, arms, quads, glutes, and core. This high-intensity move increases heart rate quickly and improves cardiovascular fitness. Variations include adding a push-up or a tuck jump. Perform 20 seconds burpees, then 10 seconds rest to maximise the cardio benefits and build explosive power.
Steps To Perform This HIIT Cardio Exercise:
1. Stand with your feet hip-width apart, squat down, and place your hands on the floor.
2. Jump your feet back to land on the plank, then do a push-up.
3. Jump with your feet towards your hands, then jump as high as you can with your hands overhead.
4. Do as many burpees as possible in 20 seconds, then rest for 10 seconds.
Also Read: Try 4 Targeted Strength Exercises For Hamstrings | ToneOpFit
3. Mountain Climbers
These targeted climbers are dynamic HIIT exercises that target the core, shoulders, and legs. They also boost cardiovascular endurance and agility. Variations can include cross-body mountain climbers to engage obliques. Go 30 seconds hard, then 10 seconds rest to torch calories and strengthen the body.
Steps To Perform This HIIT Cardio Exercise:
1. Start on a high plank pose.
2. Bring one knee to your chest, then return your foot to the floor.
3. Then, bring the other knee to your chest. Continue alternating legs.
4. Go hard for 30 seconds and then rest for 10 seconds.
4. Plank jacks
They combine the stability of a plank with the dynamic movement of jumping jacks. This exercise targets the core, shoulders, and legs while also improving cardiovascular endurance. Variations include holding a plank while alternating leg lifts. To build core strength and endurance, perform plank jacks for 10-20 seconds, then rest for 10 seconds.
Steps To Perform This HIIT Cardio Exercise:
1. Start in plank with your ankles together.
2. Make sure your body is straight and your abs are engaged.
3. Jump both feet wide and then back together.
4. Perform plank lifts for 10-20 seconds before resting for 10 seconds.
Also Read: Try 4 Targeted Strength Exercises For Hamstrings | ToneOpFit
5. The Russian twist
This twist is a seated core exercise that targets the obliques and abs. Holding a weight or medicine ball can increase intensity. Variations include twisting with a resistance band for added challenge. Do 2-3 sets of 8-16 reps to build rotational strength and improve balance.
Steps To Perform This HIIT Cardio Exercise:
1. Sit with your legs properly straight out in front of you.
2. Lean into that booty, bend your knees and lift your feet off the floor.
3. Your thighs and torso should rightly form a V shape, and your back should be at a 45-degree alignment to the surface.
4. Cross your arms before your chest or clasp your hands in front of you.
5. Use your abs to rotate to the right, back to the centre, and then to the left.
6. Do 2-3 sets of 8-16 reps.
6. Jumping jacks
These jacks are a classic cardiovascular exercise that engages the entire body, focusing on the legs, core, and arms. Variations can include power jacks, where you squat deeper before jumping. Complete as many repetitions as possible in 40 seconds, followed by 20 seconds of rest to increase heart rate and improve coordination.
Steps To Perform This HIIT Cardio Exercise:
1. Stand nice and tall with your feet shoulder-width apart.
2. Raise your arms as you jump and land with your feet apart.
3. Bring your hands down as you jump up and land with your feet together.
4. Complete as many repetitions as possible in 40 seconds. End the set with 20 seconds of rest.
Also Read: Bodyweight Exercises For Muscle Strength | ToneOpFit
7. Kettlebell swing
It is a powerful HIIT move that targets the glutes, hamstrings, and core. It also improves grip strength and cardiovascular fitness. Variations include one-handed swings and alternating swings. Perform swings for 20 seconds, followed by 60 seconds of rest to build lower body strength and enhance explosive power.
Steps To Perform This HIIT Cardio Exercise:
1. Stand up straight and hold a kettlebell handle with both hands.
2. Keep your arms long, squeeze your shoulder blades together, expand your chest and engage your abs.
3. Soften your knees, shift your weight to your heels, and lower your butt down and back.
4. Use your lower body strength to "pull" your hips ahead as you lift the kettlebell up. (Focus on chest height.)
5. Remember to keep squeezing your glutes and core!
6. As the kettlebell comes down, follow its movement, bending at the hips and engaging the hamstrings.
7. Let the kettlebell drop back down between your thighs.
8. Complete 20 seconds of kettlebell swings and 60 seconds of rest.
8. Jumping squats
These squats are a plyometric exercise that targets the quads, hamstrings, glutes, and calves. This explosive move enhances lower body strength and power. Variations include adding a tuck jump at the top of each squat. Perform jumping squats for 30 seconds, then rest for 30 seconds to build muscle and cardiovascular endurance.
Steps To Perform This HIIT Cardio Exercise:
1. Stand with your feet at shoulder-width distance and your hands at chest level.
2. Dive into a squat, then powerfully jump up and aim for the ceiling.
3. When you land, smoothly lower back into a squat.
4. That's 1 rep. Complete 30 seconds of relentless squat jump followed by 30 seconds of rest.
Also Read: 8 Cardio-Boosting Exercises for Heart Health
9. Jumping lunges
These lunges are high-intensity exercises that target the quads, glutes, hamstrings, and calves. They also improve balance and coordination. Variations include holding weights or adding a jump at the top. Jumping lunges are performed for 40 seconds, then rest for 20 seconds to build lower body strength and cardiovascular fitness.
Steps To Perform This HIIT Cardio Exercise:
1. Stand with your feet together and your knees soft.
2. Jump with one foot forward and one foot back into a lunge.
3. Pull off both feet and jump, switching feet in mid-air.
4. Continue to switch feet with each repetition.
5. Work your booty for 40 seconds and then rest for 20 seconds.
10. High knees
This vigorous cardio exercise targets the core, quads, hamstrings, and calves. They also improve agility and coordination. Variations include holding a medicine ball or adding a twist for more core engagement. Do as many high knees as possible in 30 seconds, followed by rest of few seconds to increase heart rate and improve endurance.
Steps To Perform This HIIT Cardio Exercise:
1. Stand with your feet and hip-width distance and bring your right knee up to your chest.
2. Then, bring it down and pull your left knee up to your chest.
3. Do as many high knees as possible in 30 seconds, followed by the rest of a few seconds.
Also Read: 15 Powerful Dumbbell Exercises For Back At Home
What Is The Best HIIT Cardio Workout?
Consider these best HIIT cardio workouts for better results:
Workout Style | Benefits | Recommendations |
Tabata | Burns calories in a short time, afterburn effect | 20 seconds of high-intensity exercise, 10 seconds rest, repeat 8 times (4 minutes). Aim for 3-5 rounds with rest in between. |
Sprinting | Improves cardiovascular health, burns fat | 20 seconds sprint, 40 seconds walk/jog (15 minutes total). |
Ladders | Builds muscle, improves coordination | Combines 2 exercises, increasing reps until 10 with minimal rest. Goblet squats & push-ups. Start with 1 squat, 1 push-up, then 2 squats, 2 push-ups, etc., up to 10 reps. Rest for 1-2 minutes and repeat. |
Complexes | Builds muscle strength, improves endurance | Dumbbell and other bodyweight exercises strung together with minimal rest. |
AMRAP | Boosts cardiovascular health and increases muscular endurance. | 6 exercises, 20-minute timer. Complete as many circuits as possible in the time. |
Also Read: 12 Most Effective Upper Body Workout Poses
Is A 20-Minute HIIT Workout Enough For One Day?
Absolutely! A 20-minute effective workout like HIIT can help you reach your health goals, such as staying fit and losing weight. This can easily be completed in 20-30 minutes. It is a dynamic and easy-to-do exercise for beginners and is taken daily. This HIIT workout would be very effective for fat loss and weight loss, especially when combined with a healthy protein-rich diet.
Guidelines from the American Heart Association (AHA) also support these findings, recommending at least 150 minutes of moderate-intensity physical activity per week, equating to about 21 minutes daily. And if that's still too much time during a particularly busy time, you can aim for 75 minutes a week of "vigorous" HIIT exercise like running hills, swimming, playing basketball, and more. That works out to 11 minutes a day.
Also, 20 minutes of high-intensity activity (without breathing and sweating) is just as good as nearly 40 to 45 minutes at a less strenuous pace. Depending on your current fitness level and ability, 20-minute exercises can give you a good workout, especially if you have a focus, like training specific muscles, improving your flexibility or mobility, or getting your heart rate up.
So yes, according to the proven guidelines, 20 minutes of exercise a day is enough—as long as the training is at least moderately intense.
Expert’s Advice
I strongly recommend HIIT cardio exercises, as they will help fasten fat loss and improve aerobic plus anaerobic endurance. HIIT is likely to produce very quick results in a short period, which is why it has been gaining popularity since it was introduced to the bodybuilding community. For desired results from HIIT along with training, your diet will usually help determine how your body responds to this intense workout.
To lose fat, you must follow a low-calorie, low-carb, high-protein, high-fat (good fats) diet. If your goal is a muscle, you must follow a high protein, high carb, low to moderate fat diet. However, these vary according to your individual health status, goals and requirements, so always seek professional advice before starting out on your own.
Health Expert
Lavina Chauhan
The Final Say
Ultimately, HIIT is an effective exercise method that can improve weight management, heart health and overall fitness. These HIIT cardio exercises also increase coordination, strength and stamina. Consistency is key when incorporating HIIT into your routine. Feel free to explore more challenging exercises as you progress. So, always prioritise safety and make adjustments as needed. Push yourself without reaching the point of exhaustion, burnout, or excessive pain.
FAQs
1. How do you begin with HIIT cardio exercises for beginners?
Beginners should start with basic exercises like jumping jacks, mountain climbers, and push-ups. Begin with shorter intervals, such as 20 seconds of activity followed by 40 seconds of rest. Focus on the right form to prevent injuries and gradually increase intensity plus duration as your fitness improves.
2. What are the best HIIT cardio exercises for weight loss?
Effective HIIT exercises for weight loss include burpees, kettlebell swings, jumping squats, high knees, and plank jacks. These exercises boost heart rate, burn calories quickly, and target multiple muscle groups, helping to increase overall fat loss.
3. How to select the best high-intensity cardio exercises?
Choose exercises that target multiple muscles and elevate your heart rate quickly. Consider your fitness level and any existing injuries. Incorporate a mix of movements like squats, jumps, and planks to ensure a balanced workout. Always prioritise form and technique over speed.
4. How to modify high-intensity cardio workouts?
Modify exercises by adjusting the intensity, duration, or range of motion. For example, perform knee push-ups instead of standard push-ups or step back into lunges instead of jumping. Use lighter weights or slower movements to match your fitness level and slowly increase difficulty as you progress.
5. How does a HIIT cardio program benefit your health?
HIIT cardio improves cardiovascular health, increases metabolism, and enhances muscle endurance. It also helps in churning fat more efficiently and can be completed in a shorter time compared to traditional workouts. Regular HIIT sessions can improve overall fitness, reduce the chronic diseases risk, and boost mental well-being.
References
- https://www.medicinenet.com/is_working_out_20_minutes_a_day_enough/article.htm#:~:text=Depending%20on%20your%20current%20level,or%20elevating%20your%20heart%20rate.
- https://health.clevelandclinic.org/think-you-cant-do-high-intensity-interval-training-think-again
- https://health.ucdavis.edu/blog/cultivating-health/high-intensity-workouts-can-help-you-get-fit-fast-but-preparation-is-key/2022/09#:~:text=High%2Dintensity%20interval%20training%2C%20better,back%20to%20the%20tough%20work.
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