HIIT Exercise Library
Last updated
The moves that show up again and again in interval sessions, one page each: how to do them, what they work, where people go wrong, and a low-impact swap for every one.
Strength moves such as squats, lunges and rows are best learned slowly before they are ever done fast. Interval work is for moves you can already do well.
No equipment, high impact
- Broad Jump Intermediate
- Burpee Intermediate
- Cross Jack Beginner
- Frog Jump Intermediate
- High Knees Beginner
- Jump Lunge Advanced
- Jump Squat Intermediate
- Jumping Jack Beginner
- Lateral Bound Advanced
- Pop Squat Intermediate
- Seal Jack Beginner
- Skater Jump Intermediate
- Sprawl Intermediate
- Star Jump Intermediate
- Tuck Jump Advanced
No equipment, lower impact
- Bear Crawl Beginner to intermediate
- Butt Kicks Beginner
- Fast Feet Beginner
- Inchworm Beginner
- Lateral Shuffle Beginner
- Mountain Climber Beginner
- Plank Jack Beginner to intermediate
- Shadow Boxing Beginner
- Squat Thrust Beginner to intermediate
With equipment or a hill
- Air Bike Sprints Beginner to advanced
- Battle Rope Waves Beginner to intermediate
- Box Jump Intermediate
- Double Under Advanced
- Hill Sprints Intermediate
- Jump Rope Intervals Beginner to intermediate
- Medicine Ball Slam Intermediate
- Rowing Machine Sprints Beginner to advanced
- Sled Push Intermediate
- Stair Sprints Intermediate
Next: put them together with a HIIT workout format.
Compiled by the Training Desk. Last checked October 2026.