By Owen PalmerUpdated November 2026
If you are asking what are some high intensity interval training exercises worth adding to your routine, you probably want a clear list of moves, a sense of how hard to push, and a way to structure your sessions without guessing. This guide compares three resources that cover that ground in different ways. We looked at each listing’s stated scope, the type of exercises it covers, how it handles progression and safety, and the patterns owners tend to mention in their feedback. None of these picks is a substitute for personal coaching, and anyone with a heart condition, joint problems, or a long break from exercise should check with a doctor before starting any high-intensity program.
Our top picks at a glance
- 1
TOP CHOICEBest overallVideo Instructions Included. Bodyweight Exercises, No Equipment NeededView on Amazon - 2
Best for a structured exercise libraryHigh Intensity Interval Training: Burn Fat Faster with 60-Plus High-ImView on Amazon - 3
Best for adults over 50HIIT Exercise For Life After 50: How to Build Strength, Burn Fat, andView on Amazon
Our Top Picks
| Product | Best for | Key feature |
|---|---|---|
| Video Instructions Included. Bodyweight Exercises, No Equipment Needed. Fun and Motivating Training Program. Stack 52 HIIT Interval Workout Game | Beginners who want guided, no-equipment sessions | Bodyweight moves with video instruction |
| High Intensity Interval Training: Burn Fat Faster with 60-Plus High-Impact Exercises (Idiot’s Guides) | Readers who want a broad library of exercise options | 60-plus high-impact exercises in one book |
| HIIT Exercise For Life After 50: How to Build Strength, Burn Fat, and Stay Energized with Safe High-Intensity Workouts | Adults over 50 who want lower-impact progressions | Safety-focused approach for midlife and older exercisers |
Video Instructions Included. Bodyweight Exercises, No Equipment Needed. Fun and Motivating Training Program. Stack 52 HIIT Interval Workout Game
Video Instructions Included. Bodyweight Exercises, No Equipment Needed. Fun and Motivating Training Program. Stack 52 HIIT Interval Workout Game. Designed by Military Fitness Expert.
Best for: Beginners who want guided, no-equipment sessions
This is a good fit for people who want to start with the basics: squats, push-up variations, lunges, and similar bodyweight movements done in short, hard intervals. Because the program is built around video instruction, it helps with form, which matters more in HIIT than many people expect.
Key specs
- Format: game-style HIIT training program
- Equipment: none required
- Instruction: video included
Pros
- Requires no equipment, so it works in a small space
- Video demonstrations make technique easier to learn
- The game format can make short sessions feel more engaging
Cons
- Bodyweight-only options may feel limiting after a few months
- Less depth on the science behind interval structure
Bottom line: A strong pick for someone who wants to learn the core exercises with clear demonstrations and no gear to buy.
High Intensity Interval Training: Burn Fat Faster with 60-Plus High-Impact Exercises (Idiot’s Guides)
High Intensity Interval Training: Burn Fat Faster with 60-Plus High-Impact Exercises (Idiot's Guides)
Best for: Readers who want a broad library of exercise options
If your main question is which exercises exist and how to combine them, this book gives you a wide menu. It suits people who like to plan their own sessions and rotate movements to avoid boredom or plateaus.
Key specs
- Format: print guide in the Idiot’s Guides series
- Content: more than 60 high-impact exercises
Pros
- Large variety of movements to choose from
- Series format is generally organized and easy to skim
- Useful for building your own interval workouts
Cons
- Static pages mean no built-in demonstration of form
- Some high-impact moves may need modifying for joint-sensitive readers
Bottom line: Best for self-directed exercisers who want a reference shelf of moves rather than a single program to follow.
HIIT Exercise For Life After 50: How to Build Strength, Burn Fat, and Stay Energized with Safe High-Intensity Workouts (Natural Health After 50)
HIIT Exercise For Life After 50: How to Build Strength, Burn Fat, and Stay Energized with Safe High-Intensity Workouts (Natural Health After 50)
Best for: Adults over 50 who want lower-impact progressions
This guide is aimed at readers who want high-intensity work without ignoring recovery, joint health, or the changes that come with age. It is a sensible starting point for people who have been inactive and want to build up gradually.
Key specs
- Format: book focused on safe HIIT for midlife and older adults
- Topics: strength, fat loss, and energy, with a safety emphasis
Pros
- Safety-first framing suits readers returning to exercise
- Covers strength as well as cardio intervals
- Addresses the specific concerns of readers over 50
Cons
- Narrower focus may not suit younger athletes looking for advanced sprint work
- Readers seeking a large catalog of exercises may want a broader reference too
Bottom line: The most appropriate choice for adults over 50 who want to start interval training with an emphasis on safety and gradual progression.
Buying Guide
Exercise variety
Look for a resource that covers more than a handful of moves. A good list of high intensity interval training exercises includes lower-body options such as squat jumps and lunges, upper-body moves such as push-up variations, and full-body movements such as burpees and mountain climbers. Variety lets you rotate exercises and reduce overuse of the same joints.
Good picks for this: High Intensity Interval Training: Burn Fat Faster with 60-Plus High-Impact Exercises (Idiot’s Guides), Video Instructions Included. Bodyweight Exercises, No Equipment Needed. Fun and Motivating Training Program. Stack 52 HIIT Interval Workout Game
Format and instruction
Decide whether you learn better from pictures, video, or written text. Video makes technique clearer for movements like burpees and jump lunges, while print guides are easier to flip through between sets. Consider how you will actually use the resource during a workout.
Good picks for this: Video Instructions Included. Bodyweight Exercises, No Equipment Needed. Fun and Motivating Training Program. Stack 52 HIIT Interval Workout Game
Intensity and progression
High-intensity work should be hard but controlled. Check whether the resource explains how to scale moves up or down. A useful guide will show modifications, such as stepping instead of jumping, or reducing range of motion, so you can build capacity over several weeks.
Good picks for this: HIIT Exercise For Life After 50: How to Build Strength, Burn Fat, and Stay Energized with Safe High-Intensity Workouts (Natural Health After 50), High Intensity Interval Training: Burn Fat Faster with 60-Plus High-Impact Exercises (Idiot’s Guides)
Age and joint considerations
High-impact exercises place significant load on knees, hips, and ankles. If you are over 50, returning from injury, or carrying extra body weight, prioritize resources that discuss low-impact alternatives and warm-up routines. Consult a doctor or physical therapist before starting if you have joint pain or a medical condition.
Good picks for this: HIIT Exercise For Life After 50: How to Build Strength, Burn Fat, and Stay Energized with Safe High-Intensity Workouts (Natural Health After 50)
Equipment needs
Many high intensity interval training exercises need no equipment at all, which keeps startup costs and space requirements low. If you own dumbbells, a kettlebell, or a jump rope, you can add loaded variations later. Match the resource to what you already have.
Good picks for this: Video Instructions Included. Bodyweight Exercises, No Equipment Needed. Fun and Motivating Training Program. Stack 52 HIIT Interval Workout Game
Session length and structure
Most interval sessions run between 10 and 30 minutes, with work periods often ranging from 20 to 60 seconds and rest periods of similar or longer duration, depending on the protocol. Check whether the resource shows example timings or session templates so you can plan your week. Many people do two to three HIIT sessions per week, leaving rest days in between, though needs vary.
Good picks for this: High Intensity Interval Training: Burn Fat Faster with 60-Plus High-Impact Exercises (Idiot’s Guides)
Goals and expected outcomes
Be realistic about what a single resource can deliver. HIIT can improve cardiovascular fitness and may support fat loss when combined with diet and consistent training, but results depend on many factors. Choose a guide whose stated goals match yours, whether that is general conditioning, strength, or fat loss.
Good picks for this: HIIT Exercise For Life After 50: How to Build Strength, Burn Fat, and Stay Energized with Safe High-Intensity Workouts (Natural Health After 50), High Intensity Interval Training: Burn Fat Faster with 60-Plus High-Impact Exercises (Idiot’s Guides)
FAQ
What are some high intensity interval training exercises for beginners?
Beginner-friendly options include squats, step-back lunges, incline push-ups, marching in place with arm drives, and modified burpees without the jump. Start with 20 seconds of work and 40 seconds of rest, and build up as your form and fitness improve.
How often should I do HIIT?
Many people do two or three interval sessions per week, with at least one rest day between them. Beginners should start on the lower end and monitor how they recover. Consult a professional if you are unsure how much training your body can handle.
Do I need equipment for high intensity interval training?
No. Bodyweight movements like jump squats, mountain climbers, and high knees work well without any gear. Equipment such as a jump rope, kettlebell, or resistance band can add variety later.
Is HIIT safe for people over 50?
It can be, with proper progression and attention to joints. Lower-impact versions, longer warm-ups, and gradual increases in intensity are important. Anyone with heart disease, high blood pressure, or joint problems should speak with a doctor before starting.
How long should a HIIT session last?
Most sessions run 10 to 30 minutes including warm-up and cool-down. Shorter sessions can be effective because the intensity is high, but the total time depends on your goals and experience.
What is the difference between HIIT and steady-state cardio?
HIIT alternates short bursts of hard effort with recovery periods, while steady-state cardio keeps a consistent, moderate pace for a longer time. Both have a place in a training plan, and many people combine them.
Can I do high intensity interval training every day?
Daily high-intensity sessions are generally not recommended, because recovery needs increase with intensity. Alternating hard days with easier training or rest supports better results and reduces injury risk.
Conclusion
If you want to learn what are some high intensity interval training exercises without buying equipment, the bodyweight video program is a practical place to start. If you prefer a broad reference of moves to build your own sessions, the high-impact exercise book covers more ground. Readers over 50, or anyone returning to exercise after a long break, will likely get the most from the safety-focused guide. Match the resource to your experience, your space, and your goals, and check with a health professional before beginning.
Sources
- Physical activity guidelines and recommendations for adults, including how vigorous activity counts toward weekly targets (cdc.gov)
- Research summaries on interval training, cardiovascular fitness, and exercise safety (nih.gov)
- Position guidance from the American College of Sports Medicine on exercise prescription and intensity (acsm.org)
Related reading
- Rowing High Intensity Interval Training: 5 Best Books and Guides (2026)
- High Intensity Interval Training on Rowing Machine: 4 Best Picks for 2026
- High Intensity Interval Training Workout Youtube: A Practical Guide (2026)
- High Intensity Interval Training Walking: A Step-by-Step Guide for Beginners
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.
