22 HIIT Exercises So You Can Create Your Own Sweaty Routine

One easy way for a create-your-own HIIT workout is to choose a few exercises from several standard categories: upper-body HIIT exercises, lower-body HIIT exercises, core HIIT exercises, and cardio HIIT exercises. That way, you can consider the exercises kind of like a HIIT buffet, where you can pick and choose the ones that appeal to you from each category.

A good starting point if you’re looking for a HIIT workout for beginners? Choose 5 exercises total, with the breakdown below, and double up on the cardio-centric moves. For example:Then think about how you’re going to arrange the moves. Since you’re doubling up on cardio, you could start and end with one of those moves, and slot in the upper, lower, and core exercises in between.

Once you have the exercises nailed down, you need to think about the programming, or how your work-to-rest intervals are going to shake out. One common breakdown would be one minute of work with 30 seconds of rest, and to repeat the rounds four times total. If you’re just starting out, you can reduce the work time, and you may want to slow down your reps, instead of trying to get in as many as possible during your work time. That way you can focus on your form and get used to the movement.

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