Last Updated on January 25, 2024
If you’re looking for HIIT exercises that burn fat on the fly – without killing your joints – this is for you!
Using the HIIT training strategy is great if you’re looking for a quick workout with a ton of benefits.
What is HIIT?
HIIT workouts consist of short bursts of intense exercise alternated with low-intensity recovery periods.
Typically HIIT workouts utilize cardio exercises.
For example, a HIIT workout using a treadmill could consist of 30 seconds of running at 4.5 MPH, followed by a 60-second recovery interval of walking at 3.5 MPH.
But when you do a ‘high’ intensity interval with weights… you get even more metabolic benefits, less inflammation, and less impact on joints.
Making weight training HIIT exercises the most time-efficient way to exercise because you get the most benefits in the least amount of time.
WHY HIIT EXERCISES ARE GREAT FOR YOU
HIIT workouts typically range from 10 – 30 minutes. But even though they’re shorter, HIIT training sessions produce up to twice as many health benefits compared to moderate-intensity, long-duration workouts.
HIIT exercises with weights are great for fat loss and health for a lot of reasons.
- They burn more calories in less time. By increasing intensity, you’re able to burn more calories than you would in the same time using low to moderate intensity.*
- They build metabolism-boosting lean muscle – which burns calories during the workout and continues to burn calories AFTER the workout is over.*
- They reduce inflammation.*
- HIIT triggers the metabolism to burn fat for energy – instead of carbs.*
- They can help reduce blood sugar.*
- They can reduce blood pressure.* – Hello, stress relief & heart health!
*See sources below.
A lot of HIIT workouts use cardio or high-impact movements…
That’s why I’m sharing HIIT exercises that use weights so you can get more benefits without adding unnecessary stress to your back, knees, and joints.
Pin this workout to Pinterest so you’ll have it forever
HIIT WORKOUT INSTRUCTIONS
- This HIIT workout has 8 exercises.
- Start by warming up with some cardio & light stretches for 5-10 minutes.
- Do 15 reps of each exercise (on both sides where applicable). After you’re done, take a 30-second break.
- Do 15 reps of all 8 exercises to complete one set or round.
- Do 2 full rounds of all 8 exercises to complete this workout.
- For Bonus points (and more benefits!) you can do 3 rounds.
- After you’re done cool down with some light stretches. If you need stretching inspiration, become a CC VIP to get a free stretch guide & other free resources.
That’s it!
After you’re done rocking this workout leave me a comment and let me know if you felt the burn.
HIIT EXERCISES
CURTSEY LUNGE CURLS
Stand holding a pair of dumbbells, with your feet shoulder-width apart, while holding dumbbells. This is your start position. Cross one leg back behind you as you lower down into an extended curtsey. As you’re lowering the curl, curl the weights up toward your shoulders. Quickly reverse the movement, lowering the weights back down and you push up and cross your back leg up to the start position.
SINGLE LEG ROWS
Holding dumbbells, balance on one leg and lean over as your back leg lifts up and your arms extend down. This is your start position. Row your arms upward while keeping your elbows in close to your body. Lower your arms back down to the start position to complete one rep.
LUNGE + PULL YOUR PANTS UP
Stand in a split stance, with one leg in front and the other behind you. Hold dumbbells down close to your sides. This is your start position. Lower your body, lunging down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. As you lower, pull the weights up towards your armpits. Keep the weights in close to your sides as you pull them upward. To complete the rep, exhale and quickly reverse the movement pushing through the heel and lowering the weights back down to the start position.
Plie + Upright Row
For this HIIT exercise, stand with feet slightly wider than shoulder-width apart with toes turned out. Hold dumbbells down in front of you. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. As you lower down, lift your arms up close to your body stopping just short of your shoulders. Push your leg ups and lower your arms back down to the start position to complete one rep.
PULLDOWN PUMPS
I love this HIIT exercise! Lie on your back with your feet planted flat on the floor shoulder-width apart. Extend your arms up overhead while grasping a dumbbell. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. At the same time, lift your arms up until they’re straight up. Quickly lower back down and repeat the movement quickly adding up reps.
Squat + Front Extension
Stand with feet shoulder-width apart, while holding a dumbbell in each hand in front of your legs. Don’t arch your back! Lower your butt, back and down, as if sitting back into an invisible chair. Lower as far as you can, while raising your arms up to shoulder height. Your knees should not extend past your toes. Keep your chest upright as you move backward. Hold for a count, then return to start position to complete one rep.
DEADLIFT PRESS
Stand holding dumbbells (or barbell). Your feet should be slightly narrower than shoulder-width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backward. Don’t arch or round your back. Lower down as far as you can while keeping the weights in close to your legs. Exhale and lift your chest back up to the start position – then quickly push the weights up overhead. Then lower back down to the start position to complete one rep.
LUNGE PLIE LUNGE
Stand with feet slightly wider than shoulder-width apart with toes turned out. This is your start position. Keeping your abs in tight and your chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up to the start position. Then quickly turn to one side and lunger, lowering your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up into the start position to do another plie squat. Then quickly turn to the opposite side and lower your body down to complete another lunge. Return back to the middle to plie again. Repeat the plie – lunge – plie – lunge pattern, quickly adding up reps until you complete 1 set.
That’s it!
What HIIT exercise with weights was your favorite? Let me know in the comments.
Hugs & High Fives!
Your Coach & Biggest Cheerleader –
https://pubmed.ncbi.nlm.nih.gov/27747847/
https://pubmed.ncbi.nlm.nih.gov/24773393/
https://pubmed.ncbi.nlm.nih.gov/23438230/
https://pubmed.ncbi.nlm.nih.gov/22710610/
https://pubmed.ncbi.nlm.nih.gov/25162652/
https://pubmed.ncbi.nlm.nih.gov/27747847/
https://pubmed.ncbi.nlm.nih.gov/26481101/
https://bjsm.bmj.com/content/51/6/494
Hi Christina!
Again, thank you for a promising workout with thoughtful exercises to try already today :)) Can’t wait!
Also, I especially love the fact that you offer scientific references at the end of the post to support what you share in it. I value your professional approach, since all kinds of things are published on the web on little or no grounds at all… It shows you care.
Like always, explanations and visuals are clear, affordable, helpful and reliable. One hundred per cent worth it!
Huge appreciation!
Big hug from Barcelona (Catalonia-Spain)
BEST. COMMENT. EVER. Thank you so much, Gemma! Big hugs back to you from the USA xoxoxo
THANK YOU, CHRISTINA!!! I loved this HIIT workout and ALL that you do! Thank you for helping me feel better and keeping me sane in this crazy world, through exercise!! Because of you, I look forward to my daily workouts.
Awwwww! Thanks so much, Kelly! You just made my day. xoxoxo