Hiit training: routine with basic exercises

Today I propose a basic routine with 5 exercises to start the functional or high intensity training (Hiit) that everyone talks about . The best thing is that you can do it anywhere: at home, on the street or in the gym and in which you can also incorporate various materials such as fitball , rubber bands, weights or exclusively your body weight.


Table of Contents

Where to start

You must perform the exercises starting with the maximum number of repetitions you can perform and gradually increase. For example: we start with 15 repetitions of each of them, going through all of them and repeat the circuit 3 times. Resting between each of them 5 minutes.

As the days go by we can increase the repetitions or start doing several series of each of the exercises. You can change the intensity by increasing the speed or reducing the rest time and vary it depending on your goal.


This exercise is not new for you and you will surely have mastered the technique. For the rest, we start by standing on site with feet together and squatting down to a squatting position. Supporting ourselves on the tips of the feet and on the hands. We take a small jump until we reach the bottom position and we jump again, bringing our feet back towards our hands. We stand up and add a vertical jump.

It can be repeated as many times as you like and its difficulty can be increased or decreased, depending on the level (for example, add or remove jumps and change speeds).


We stand with our feet together and take a step forward, while bending our legs so that the knee of the back leg almost touches the ground and both knees are bent at 90º. We must not bend the front knee too much and we will try not to exceed the tip of our foot. We alternate both legs. We can vary the difficulty by adding a jump between each of the strides or adding some weight with some side dumbbells.

Plank or push-ups

We place ourselves face down with the palms of the hands and the tips of the feet resting on the floor. The elbows should not be fully extended and the palms of the hands at the same height as our shoulders, with the tips of the fingers facing forward. Your back should not curve in the lumbar area, it must be completely a table, for this we must contract our abdomen strongly.

  • Plank: in this position, with the head looking between our hands, we hold the position for a few seconds. You can start with 3 series of 30 seconds and increase the time until you can hold 1 minute for each series.

  • Push-ups: it’s about bending the elbows bringing the chin to the ground and returning to the plank position again. You can perform 3 sets of 15-30 repetitions.


We stand with our feet hip-width apart. We bend our knees and bring our hips back, keeping our back straight without curving our lower back. We can bring our arms to the front to balance ourselves better. The knees must be bent without exceeding the toes of our feet, for this we have brought the hips back as much as possible. We return to the starting position. You can add weight to complicate the exercise or perform it with a fitball leaning against the wall if you are starting out and are afraid of falling.


It consists of running raising the knees. It can be done in many ways, but today I will take two of them for our training:

  • On site: standing, with feet hip-width apart, we begin to raise our knees as if we were going to run, but we did not make any movement. We stay in the same place. We will start with 30 seconds of exercise and we will increase time.
  • On the floor: in the same plank position we are going to bring our knees towards our chest, alternating each of our legs. We are picking up speed. We do it the same times and the same time as the skipping on the site and we are increasing.

With these 5 exercises you will work your whole body in a functional way, which will improve your general physical condition, your coordination and performance in your daily life .

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