Owen PalmerBy Owen Palmer

Updated November 2026

High interval training exercises alternate short bursts of hard effort with recovery periods, and they can build cardio fitness and speed in as little as 20 minutes. This guide covers seven moves you can use, how to time the work and rest, and a simple session to start with. If you are new to this style, read the basics in What Is High Interval Training? A Clear Definition and How It Works before you begin.

Choose Your High Interval Training Exercises

Pick moves that raise your heart rate quickly and that you can perform with good form even when tired. Bodyweight and low-impact options work well for most people. Good starting choices include:

Shopping for one? See our guide: 3 Best What Are Some High Intensity Interval Training Exercises (2026): Our Picks.

  • Jumping jacks: low setup, full-body effort, easy to scale down.
  • Squat jumps: build leg power; land softly with knees over toes.
  • High knees: drive knees to hip height while running in place.
  • Mountain climbers: keep hips level and shoulders stacked over wrists.
  • Burpees: a demanding full-body move; step back instead of jumping if needed.
  • Bike sprints or treadmill sprints: use a machine for measurable, repeatable effort.
  • Skater hops: lateral bounds that train balance as well as power.

Set Work and Rest Intervals

A common starting ratio is 30 seconds of hard work followed by 60 to 90 seconds of easy movement or rest. As fitness improves, you can shift toward 40 seconds of work and 20 seconds of rest. Effort should feel like about 8 or 9 out of 10 during the work block, meaning you could speak only a few words at a time. Recovery intervals should let your breathing settle enough to start the next round with energy.

Use a Simple Timer

A stopwatch or a phone interval timer keeps the structure consistent. Set the work and rest times in advance so you are not guessing between rounds. Many beginners find that a visible countdown helps them push when motivation drops.

Follow a Beginner Session

Run this session two or three times per week with at least one rest day between sessions:

  1. Warm up for 5 minutes with brisk walking and light joint movement.
  2. Complete 4 rounds of: 30 seconds jumping jacks, 30 seconds rest.
  3. Complete 4 rounds of: 30 seconds squat jumps (or squats), 60 seconds rest.
  4. Complete 4 rounds of: 30 seconds high knees, 30 seconds rest.
  5. Cool down for 5 minutes with slow walking and gentle stretching.

Total working time is about 6 minutes, so the full session including warm-up and cool-down takes roughly 20 minutes.

Track Progress Over Time

Week Work / Rest Rounds
1–2 30 s / 60 s 4
3–4 30 s / 45 s 5
5–6 40 s / 30 s 5
7+ 40 s / 20 s 6

Move to the next row only when you complete every round with consistent form and effort.

Common Mistakes

  • Starting too hard. Begin with a lower intensity and build over several weeks.
  • Skipping the warm-up. Cold muscles are more prone to strain during sprints and jumps.
  • Sacrificing form. Stop the round when posture breaks down, and reduce the impact instead.
  • Training every day. Recovery is when your body adapts, so allow at least one rest day.
  • Ignoring pain. Sharp joint pain is a signal to stop, not push through.
  • Cross-training shoes: their stable, flat base supports lateral moves and jumps better than many running shoes. View on Amazon
  • Interval timer app or wall-mounted timer: keeps work and rest blocks exact without checking your watch. View on Amazon
  • Exercise mat: cushions the floor for burpees and mountain climbers and gives your hands and knees better grip. View on Amazon

FAQ

How often should I do high interval training exercises?

Two to three sessions per week is a sensible starting point for most adults. Allow at least one full rest day between sessions so your body can recover.

Can beginners do high interval training exercises?

Yes, if you begin with low-impact moves, longer rest periods and fewer rounds. Anyone with heart, joint or other medical concerns should consult a doctor before starting.

How long does a session need to be?

Most effective sessions run 15 to 25 minutes including warm-up and cool-down. The hard working time is often less than 10 minutes, so keep the focus on quality effort.

Conclusion

High interval training exercises deliver real cardio and power benefits in a short window when you choose suitable moves and respect the work-to-rest ratio. Start with the beginner session, track your rounds, and progress only when your form stays solid. Consistency over several weeks matters far more than any single hard workout.

Ready to choose one?

Owen Palmer

About Owen Palmer

Owen Palmer is part of our editorial team and reviews and edits our speed & interval running guides, checking product details against manufacturer specifications and owner feedback.