Owen PalmerBy Owen Palmer

Updated November 2026

High intensity interval training exercises alternate short bursts of hard effort with recovery periods. In this guide, you’ll learn which movements work best, how to set your work and rest intervals, and how to build a simple session you can repeat two or three times a week. Most people can start with bodyweight moves and no equipment.

Choose Exercises That Match Your Goal

The best high intensity interval training exercises are the ones you can perform with good form at close to maximum effort for 20 to 40 seconds. For speed and conditioning, sprint-style movements work well. For strength and muscle endurance, full-body compound moves are more practical. Common options include:

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

  • Sprints or hill sprints for lower-body power and running speed
  • Burpees, jump squats and mountain climbers for whole-body conditioning
  • Kettlebell swings or dumbbell thrusters for a stronger, loaded option
  • Cycling or rowing sprints for low-impact intervals

If you’re new to intervals, pick two or three of these and rotate them. Overlap with other programs is normal, so you can also check our guide to High Intensity Interval Training Exercises at Home: 8 Moves and a Sample Workout for no-equipment options.

Set Your Work and Rest Intervals

A classic starting point is 30 seconds of hard work followed by 60 to 90 seconds of easy recovery, repeated for 6 to 8 rounds. Hard means your breathing is heavy and you could say only a few words at a time. Effort should stay high across every round, not just the first one.

Level Work Rest Rounds
Beginner 20 sec 90 sec 4 to 6
Intermediate 30 sec 60 sec 6 to 8
Advanced 40 sec 30 to 45 sec 8 to 10

If your form breaks down or your rounds slow sharply, lengthen the rest period rather than pushing through.

Build a Simple Session Step by Step

Use this structure for a session of about 20 minutes:

  1. Warm up for 5 minutes. Easy jogging, leg swings and arm circles are enough.
  2. Pick three to four exercises that cover different muscle groups.
  3. Work for the set interval, then rest fully before the next round.
  4. Cool down for 3 to 5 minutes with slow walking and gentle stretching.

Progress Over Several Weeks

Add one round, shorten the rest by 10 seconds, or increase the work period by 5 seconds every one or two weeks. Change the exercises every four to six weeks so your body keeps adapting.

Common Mistakes to Avoid

  • Going all-out on every round, which leads to poor form and injury risk.
  • Skipping the warm-up, especially before sprints or jumping moves.
  • Training intervals on consecutive days without recovery.
  • Ignoring rest periods, which reduces the quality of each effort.
  • Choosing too many exercises in one session, which causes fatigue before the work is done.

A pair of supportive cross-training shoes helps with jumping and lateral moves during intervals. View on Amazon

An adjustable kettlebell lets you add load to swings and thrusters as you progress. View on Amazon

A wall-mounted or freestanding timer keeps your work and rest periods accurate without checking your phone. View on Amazon

FAQ

How often should I do high intensity interval training?

Most people do well with two or three sessions per week, with at least one rest day between them. Your recovery and overall training load should guide the exact number.

Are high intensity interval training exercises safe for beginners?

They can be, if you start with lower intensity and shorter work periods. If you have a heart condition, joint problems or other health concerns, consult a doctor or qualified professional before starting.

How long should a high intensity interval training session last?

Most effective sessions run 15 to 25 minutes including warm-up and cool-down. The hard intervals themselves often total only 10 to 15 minutes.

Conclusion

High intensity interval training exercises give you a time-efficient way to build speed, conditioning and endurance. Start with a simple work-to-rest ratio, choose a few reliable movements and progress gradually. Consistency over several weeks will matter far more than any single hard session.

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.