HIIT Exercises
Core
Low plank
Start by getting into a forearm plank position: forearms flat on the ground, elbows directly under shoulders, body forming a straight line from head to heels. Keep your core engaged, back flat (avoid sagging or lifting hips), and neck neutral by looking at the floor slightly ahead of your hands. Squeeze your glutes and quads to maintain proper form. Hold this position while breathing steadily.
Russian twists
Sit on the floor with knees bent and feet lifted slightly off the ground, keeping your back at a 45-degree angle to the floor. Clasp your hands together in front of your chest. Engage your core and lift your feet off the ground. Keeping your back straight, rotate your torso from side to side, touching your hands to the ground on each side. The movement should come from your core, not your arms. Keep your feet steady and maintain balance throughout the exercise.
Crunches
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head with elbows pointed outward, or cross arms over your chest. Engage your core by drawing your belly button toward your spine. Exhale as you lift your upper back off the floor, keeping your neck neutral and chin slightly tucked. Focus on using your abdominal muscles to perform the movement, not your neck. Lift only until your shoulder blades clear the floor (about 30 degrees). Hold briefly at the top, then inhale as you slowly lower back down with control. For a greater challenge, lift your feet off the floor or extend your arms overhead.
Bicycle crunches
Lie on your back with knees bent at 90 degrees and feet lifted off the floor. Place your hands behind your head with elbows wide, keeping your neck relaxed. Engage your core by pressing your lower back into the floor. Bring your right elbow toward your left knee while simultaneously extending your right leg. Then switch sides, bringing your left elbow to your right knee while extending your left leg. Continue alternating sides in a pedaling motion. Exhale as you rotate, inhale as you switch sides. Focus on the rotation of your torso rather than just the elbow-to-knee connection. Keep movements controlled rather than rushing through repetitions. For less intensity, keep the movements smaller; for more challenge, extend the legs fully.
Full Body
Mountain climber
Start in a high plank position with hands directly under shoulders, arms straight, and body forming a straight line from head to heels. Engage your core and keep your shoulders stable. Rapidly drive one knee toward your chest, then quickly switch legs in a running motion while maintaining the plank position. Keep your hips low and avoid letting them rise too high. Breathe rhythmically and maintain a steady pace. Focus on keeping your wrists aligned under your shoulders to reduce strain. For increased intensity, speed up the pace while maintaining proper form.
Superman
Lie face down on a mat with arms extended forward and legs straight. Keep your neck in a neutral position by looking down at the floor. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back muscles. Hold the raised position for 2-3 seconds, squeezing your back muscles at the top of the movement. Lower back down with control and repeat. Breathe out as you lift and in as you lower. For a modified version, lift only your arms or only your legs. For increased difficulty, hold the raised position longer or add small pulses at the top of the movement.
Inchworm
Start standing with feet hip-width apart. Hinge at the hips and place your hands on the floor in front of you while keeping your legs as straight as possible (slight bend is okay). Walk your hands forward until you reach a high plank position with shoulders over wrists and body forming a straight line. Engage your core throughout the movement. From the plank position, slowly walk your hands back toward your feet, keeping your legs as straight as possible. Return to the starting position by rolling up to standing one vertebra at a time. Breathe naturally throughout the movement. For an easier version, bend your knees more. For added difficulty, add a push-up when in the plank position or take smaller hand steps to increase time under tension.
Burpees
Start standing with feet shoulder-width apart. Lower into a squat position and place your hands on the ground in front of you. Kick your feet back to land in a high plank position. Perform a push-up, keeping your body straight from head to heels. Jump your feet back to your hands, landing in a squat position. Explosively jump up from the squat, reaching your arms overhead. Land softly and immediately begin the next rep. For a modified version, step back and forward instead of jumping, or skip the push-up. For increased intensity, add a tuck jump at the top or perform the push-up with a clap.
Lower Body
Squats
Stand with feet shoulder-width apart, toes pointing slightly outward. Keep your chest up, back straight, and core engaged. Begin the movement by pushing your hips back as if sitting in a chair, while bending your knees. Lower yourself until your thighs are parallel to the ground, keeping your weight in your heels and knees tracking over (but not past) your toes. Keep your back straight and head neutral throughout the movement. Push through your heels to return to the starting position, squeezing your glutes at the top.
Lunges
Start standing with feet hip-width apart and hands on hips or by your sides. Step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle, not pushed forward past your toes. Your back knee should hover just above the floor without touching it. Keep your weight in the heel of your front foot as you push back up to the starting position. Maintain an upright posture throughout the movement, with shoulders back and core engaged. Alternate legs, or complete all reps on one side before switching. Exhale as you exert effort (pushing back up), inhale as you lower. For less intensity, take a smaller step or don't lower as deep. For more challenge, hold weights, perform walking lunges, or add a jump as you switch legs.
Calf raises
Stand with feet hip-width apart, toes pointing forward, and core engaged. For stability, hold onto a wall or chair if needed. Slowly rise up onto the balls of your feet, lifting your heels as high as possible while keeping your body straight. Hold at the top position for a moment, focusing on the contraction in your calves. Then slowly lower your heels back to the ground in a controlled motion. For added difficulty, perform on a step with heels hanging off the edge to increase range of motion, or try single-leg calf raises for greater intensity.
Froggy glute lifts
Lie face down on a mat with your forehead resting on your hands. Bend your knees to about 90 degrees and turn them outward, with the soles of your feet facing each other in a frog-like position. Keep your ankles touching or close together. Engage your core and squeeze your glutes to lift both knees off the ground. Lift only as high as you can while maintaining proper form - even a small lift is effective. Hold the lifted position for 1-2 seconds at the top, focusing on the contraction in your glutes. Lower your knees back to the starting position with control. For increased difficulty, hold the top position longer or add small pulses. For reduced intensity, perform smaller movements or take shorter breaks between repetitions.
Mobility
Squat to Toe Touch
Start in a deep squat position with feet shoulder-width apart, heels flat on the ground, and hands placed flat on the floor in front of you. Keep your chest up and back straight. From this position, slowly straighten your legs as much as possible while keeping your hands on the ground, feeling the stretch in your hamstrings and calves. Your body will form an inverted V shape. Hold the stretched position for a moment, then bend your knees to return to the starting squat position. Repeat the movement in a controlled manner. For increased difficulty, try to straighten your legs completely. For reduced intensity, maintain a slight bend in the knees at the top position. Focus on keeping your breathing steady throughout the exercise.
Downward to Upward Dog
Begin in a high plank position with wrists under shoulders and body forming a straight line. Push your hips up and back while keeping arms and legs straight, forming an inverted V shape (Downward Dog). Press heels toward the floor and relax your neck. Hold for a breath, then lower your hips toward the floor while arching your back and pushing your chest forward (Upward Dog). Keep your shoulders away from your ears, thighs lifted off the floor, and gaze forward. Flow between these two positions with controlled breathing. For an easier version, perform Downward Dog with bent knees or substitute Cobra pose for Upward Dog by keeping your hips on the ground. For increased difficulty, hold each position longer, add a plank between transitions, or lift one leg during Downward Dog to challenge balance and engage your core more deeply.
Lunge and Reach
Start standing with feet hip-width apart. Step forward with one leg into a lunge position, lowering your back knee toward the floor. Keep your front knee aligned with your ankle, not extending past your toes. Once in the lunge, reach both arms overhead, extending through your spine and creating length. Hold for a moment, feeling the stretch through your hip flexors, shoulders, and torso. From the overhead position, slowly curl your torso down and place one palm on the floor beside your front foot for support. Gently push your opposite elbow toward the floor, deepening the stretch through your shoulders and back. Return to standing and repeat on the opposite side, alternating legs with each repetition. Breathe deeply throughout the movement, exhaling as you reach and transition into the elbow stretch. For an easier version, take a smaller step forward or don't lower as deeply into the lunge. For increased difficulty, add a twist toward the front leg while in the lunge position, or hold the position longer to increase the stretch and challenge your balance.
Modified Butterfly Sit
Sit on the floor with your back straight and bring the soles of your feet together in front of you, allowing your knees to fall outward. Place your hands slightly behind your hips with fingers pointing backward for support. Keeping your back straight, lift your hips slightly and slide forward, creating a butterfly position with your feet together. Maintain your knees at a comfortable height where you feel a gentle stretch in your inner thighs and hips. Breathe deeply and focus on relaxing your hip muscles with each exhale. For increased comfort, start with a folded blanket or cushion under your sitting bones. For a deeper stretch, gently press down on your inner thighs or extend your torso forward while maintaining a straight back.
Upper Body
Push ups
Start in a plank position with hands shoulder-width apart, body straight from head to heels. Lower your body by bending your elbows, keeping your core tight and back straight. Lower until your chest nearly touches the ground, then push back up to starting position. Keep your neck neutral by looking slightly ahead rather than down.
Hammer curls
Stand with feet hip-width apart, knees slightly bent, and core engaged. Hold dumbbells or weighted objects in each hand with arms fully extended, palms facing each other (neutral grip). Keep your elbows close to your sides throughout the movement. Exhale as you curl the weights toward your shoulders by bending at the elbows, maintaining the neutral grip. Focus on contracting your biceps at the top of the movement. Pause briefly at the top, then inhale as you slowly lower the weights back to the starting position. For proper form, keep your upper arms stationary, back straight, and wrists neutral. For increased difficulty: use heavier weights, slow down the lowering phase, or perform alternating arms. For reduced intensity: use lighter weights, perform seated hammer curls, or reduce the range of motion.
Skull crushers
Lie on a bench or mat with knees bent and feet flat on the floor. Hold dumbbells or a weighted object with both hands, arms extended above your chest, palms facing each other. Keep your upper arms stationary and perpendicular to the floor. Slowly bend your elbows to lower the weight behind your head until your forearms are approximately parallel to the floor. Keep your elbows pointing forward and close to your head. Pause briefly, then engage your triceps to extend your arms back to the starting position. Exhale as you extend your arms, inhale as you lower the weight. For increased difficulty: use heavier weights, slow down the lowering phase, or perform single-arm skull crushers. For reduced intensity: use lighter weights, perform seated skull crushers, or reduce the range of motion. For a variation, try performing them with a resistance band or with your feet elevated.
Overhead triceps
Stand with feet shoulder-width apart and core engaged. Hold a dumbbell, water bottle, or any weighted object with both hands. Raise your arms overhead, fully extending them with the weight positioned behind your head. Your elbows should be close to your ears, pointing forward. Slowly bend your elbows to lower the weight behind your head until your forearms are approximately parallel to the floor or slightly lower. Pause briefly, then engage your triceps to extend your arms back to the starting position. Keep your upper arms stationary and close to your head throughout the movement. Exhale as you extend your arms, inhale as you lower the weight. For less intensity, use a lighter weight; for more challenge, increase the weight or slow down the tempo, especially during the lowering phase.
Bicep curls
Stand with feet hip-width apart, knees slightly bent, and core engaged. Hold dumbbells, water bottles, or other weighted objects in each hand with arms fully extended, palms facing forward (supinated grip). Keep your elbows close to your sides throughout the movement. Exhale as you curl the weights toward your shoulders by bending at the elbows. Focus on contracting your biceps at the top of the movement and avoid using momentum. Pause briefly at the top, then inhale as you slowly lower the weights back to the starting position. For proper form, keep your upper arms stationary, back straight, and wrists neutral. To increase difficulty, use heavier weights or slow down the lowering phase. For a variation, try alternating arms or rotating your wrists during the curl (hammer to supinated).