The Only 5 HIIT Exercises You Need to Know for a Toned Body

We all just want to get fit, look toned, and have a great beach holiday, right? Well, maybe not everyone, but we all know we want a stronger, firmer body. There are so many competing ways to do that, and it seems like everybody on the Internet is shouting out a thousand different workouts, exercises, and techniques at you. 

But some types of workout have proven, over years of being tried and tested, to work well for almost everyone. One of those is HIIT (High-Intensity Interval Training). You may already know about it. Whether you do or don’t, we’ve given you a rundown of some key exercises that can form the backbone of a great HIIT session.


Do all of these for 40 seconds, with 20 seconds of rest after each exercise. Repeat for four rounds, and you’ve got yourself a decent little workout!

High Knee Run

This is the original and still the best! This exercise has been, should be, and will continue to be at the heart of HIIT sessions. It gets the heart pumping, the whole body moving, and is super intense.


From standing, run on the spot. Bring your knees to parallel with the floor or higher, and make sure to pump the arms in time with your legs coming up and down for a full-body workout. 


This is another classic bodyweight exercise that has been around forever but is brilliant (and hard!)

From standing, drop your hands to the floor (bending your legs), and hop your legs back to a plank position. Hop them quickly back to next to your hands and then jump up. Repeat!


Mountain Climbers

Mountain climbers are another brutally hard one!

Start in a plank position (feet on the floor, hands on the ground, shoulder-width apart, with straight arms). Do a press-up, but bring one leg up so that your knee touches your elbow. Repeat, switching sides.

Medicine Ball Russian Twists

This exercise is a great one for your abs and core muscles. 

Using a medicine ball (or any other easy to hold weighted object, or no weight at all if it’s too hard), sit down with your feet off the floor and your knees bent. Twist fully to each side, holding your arms out in front of you. Keep your legs pointing straight forward.

Plank Jumps

This is a whacky one that works loads of different parts of your body and can be hard to coordinate! Once you’ve got it dialed, though, it’s an amazing inclusion to really up the difficulty level and work your whole body.

From the plank position, do a normal press-up. As you reach the top of the press-up, jump into the air, using both your hands and your feet to propel yourself upwards (keeping your body in a roughly flat line). Catch yourself by breaking your arms slightly as you land, and go into straight into the next one!

These are the only 5 HIIT exercises you need to know in order to achieve a toned body. Try them out and get fit!