Best Types of HIIT Workouts for Your Goals & Fitness Level

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Hitting a workout plateau is frustrating, even when you enjoy your routine. A high-intensity interval training routine uses short bursts of intense effort followed by recovery periods, optimizing calorie burn and boosting cardiovascular health. Perfect for busy schedules and those driven to push their limits.

Different types of HIIT workouts are designed for various fitness levels, lifestyles, and health goals.

HIIT Workouts for Beginners

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Build a strong foundation with equipment-free HIIT using moves like squats, lunges, and push-ups.

Everyone’s fitness journey is unique. Kick off your fitness journey with HIIT variations tailored to your needs, whether managing an injury or just getting started. Listen to your body and prioritize proper form.

Tip: Master the basics first, then layer on intensity for the best results.

Beginner-Friendly HIIT Workouts

  • Bodyweight Workouts: Focus on foundational moves (squats, lunges, push-ups, planks) with short rests in a circuit format.
  • Cardio Ladder: Start walking, gradually increasing to jogging intervals. Progress by lengthening jogging segments.
  • 20-Minute Challenge: Choose 4-5 bodyweight moves. Perform each for 40 seconds, with 20 seconds rest. Repeat for 3 rounds.

Intermediate HIIT Challenges

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If your beginner HIIT workouts are starting to feel easy (gets your heart pumping but offers no new challenge), then it’s time to up the ante with intermediate HIIT workouts.

These exercises increase intensity, introduced equipment, and offer a greater workout challenge.

Intermediate-Level HIIT Workouts

  • Extended AMRAP: 15-20 minute AMRAP with slightly more complex exercises (add in mountain climbers, jumping jacks).
  • Resistance Boost: Incorporate light weights or bands into basic moves (dumbbell squats, resistance band rows).
  • Strength & Cardio Combo: Alternate strength exercises (push-ups, squats) with short cardio bursts (burpees, sprints).

Advanced HIIT for Peak Performance

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Advanced HIIT workouts are not for the faint of heart.

Before starting, ensure you have a solid base of fitness and consult with a fitness professional if needed. But if you’ve exceeded your fitness goals and are looking for HIIT variations designed to maximize your workout efficiency, try out some advanced HIIT routines.

These advanced HIIT workouts are designed for those seeking exceptional results and to break through fitness plateaus:

  • Tabata: Multiple Tabata rounds with varied exercises (push-ups, burpees, squats jumps) for a full-body challenge.
  • Agility: Utilize cones or ladder for agility drills. Combine with sprints or plyometrics (box jumps).
  • Power Circuit: Battle ropes, kettlebell swings, weighted lunges, focusing on powerful movements.

Don’t underestimate the power of progress tracking. Keep a simple log noting which workouts you completed, how difficult they felt, and any increases in reps or duration you achieve over time. Seeing this progress on paper offers serious motivation when the going gets tough.

Choosing the Right HIIT Workout for You

To fully experience the benefits of high-intensity interval training, choosing the right type of HIIT based on your individual needs is key for both success and safety.

Fitness Level

Matching your HIIT workout to your fitness level is crucial for both safety and results. Beginners should start with foundational workouts like bodyweight circuits or focus on building cardiovascular endurance with walking/jogging intervals.

Your Goals

Tailor your HIIT workouts to your specific goals for optimal results.  Here’s how:

  • Fat Loss: Prioritize longer intervals, full-body circuits, and cardio bursts to maximize calorie burn and promote fat loss.
  • Muscle Building: Focus on heavier weights, targeted resistance moves, and exercises that emphasize explosive power.
  • Sports Performance: Choose HIIT variations that mimic your sport’s demands – think agility drills, sprints, and plyometrics for enhanced speed, power, and sport-specific endurance.

Time Commitment

Choose workouts that fit your schedule – even short HIIT sessions can be highly effective. Even  workouts lasting only 10-20 minutes can deliver significant results when done at high intensity. Working out consistently is far more effective than overworking your body in one session.

Aim for 3-4 HIIT workouts per week, allowing for adequate rest and recovery in between.


Opt for workouts that work with your available space and equipment, whether it’s a home gym or outdoor workout. Focus on what’s feasible for you, making it easy to maintain a consistent routine.

If you have access to a gym, explore workouts incorporating dumbbells, kettlebells, or resistance bands. Outdoor HIIT can utilize natural terrain for sprints, hills, or simple bodyweight circuits in a park.

Physical Limitations

If needed, prioritize low-impact options and always emphasize proper form to prevent injuries.

Low-impact modifications exist for most exercises, reducing stress on joints while still providing a cardiovascular challenge. Water-based HIIT offers excellent resistance with minimal impact.

Always prioritize proper form over speed or intensity, especially when starting.  Consult with a fitness professional if you have specific concerns, as they can tailor modifications to your needs.

The best HIIT workout is the one you’ll actually do!  By considering your fitness level, goals, and practical limitations, you’ll find a routine that delivers results and feels sustainable for the long term.


  1. What type of HIIT is best?
    • The best HIIT type depends on your fitness level, goals, and what you find sustainable. Start with simpler workouts, progressing to more complex variations as you get fitter.
  2. What exercises can I use for HIIT?
    • HIIT can incorporate almost any exercise. Try bodyweight moves (squats, push-ups, burpees), cardio (sprints, jumping jacks), and equipment like weights or resistance bands.
  3. Is HIIT okay for beginners?
    • Yes, you can start with beginner-friendly HIIT workouts focusing on proper form and shorter intervals.  Listen to your body and gradually increase intensity as you get stronger.

Reach Your Fitness Goals Faster with Peak Human

While HIIT is a powerful tool, it’s just one aspect of achieving optimal health and fitness. Peak Human takes a holistic approach, leveraging technology and personalized insights to support your goals.

We can recommend personalized supplements to address deficiencies, support energy levels, or enhance your overall health and wellness.

Think of Peak Human as your partner in creating a personalized roadmap to reach your fitness goals. Whether your focus is HIIT, strength training, endurance, or simply feeling your best, our approach maximizes your results.

If you have questions about what type of HIIT workout works best for you or other questions about achieving your fitness goals, contact us and learn more. 

At Peak Human, our team of healthcare professionals helps you reach your ‘peak’ health with a custom whole-person approach. Using the most cutting-edge, science-backed biohacking and aesthetic tools available today, we help you achieve the highest physical/cognitive performance state, improving your overall quality of life.

Don’t hesitate to contact us for questions or to book an appointment. Get personalized support and insight from expert physicians.

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