The HIIT routine that will help you build strength quickly

HIIT training or high intensity interval training is one of the most effective ways to have better endurance and fat reduction, because it improves the body in terms of glucose and fat oxidation.

Lately an uncountable number of HIIT routines have appeared, where those who practice it have an unstoppable rhythm, going from one exercise to another without even managing to wipe the sweat from their face. However, there are fewer workouts of this type focused on gaining strength.

Learn about HIIT training that, apart from burning a greater amount of fat, will allow you to gain more strength.

Rutina HIIT para ganar fuerza

The best HIIT workout to gain strength

Unlike traditional training, this HIIT training will have a total time of completion and not a total of repetitions.

Before you begin, you should perform glutes, hamstrings, calves, hips, and back stretches and warm-up with jumps, squats, high kicks, and knee and heel raises, all in about 3 to 5 minutes.

You should establish a total time of 15 minutes, where you should try to advance in the repetitions without taking a break if not necessary, as well as trying to perform as many rounds until completing the total time.

You should repeat this routine up to 3 times a week on non-consecutive days, always trying to increase the number of rounds. After 3 constant weeks you should increase the time of completion of the routine to 20 minutes.

El entrenamiento HIIT definitivo para ganar fuerza

1. Sumo explosive squats

  • Standing with a separation greater than the width of the shoulders and the toes pointing outwards, you should lower yourself keeping your torso straight and pushing your knees out, until you reach the squat position.
  • From this position jump upwards by pushing with your toes, land softly and repeat.
  • Perform a total of 12 reps.

sentadilla sumo con salto para entrenamiento HIIT

2. Push-up with shoulder touch

  • You should start in the extended arms position, flex your arms and take 3 seconds to reach the floor with your chest.
  • Stretch your arms and bring your left hand to your right shoulder.
  • Bring your hand back to the ground, go down again and when you go up, touch the left shoulder with your right hand, finishing all these movements you will complete one repetition.
  • Do a total of 12 reps.

flexion de brazos con toque de hombros

3. Power Thrusts

  • Squat down and place your hands on the ground below your shoulders.
  • In this position you must push with both feet back and then return to the original position, jumping explosively up.
  • Return to the original position and repeat 12 times.

Power Thrusts

4. Plank with leg curl

  • Begin in a plank position supported by your elbows.
  • Bring the right knee forward accompanied by flexion of the hips lifting buttocks and bringing the chest towards the knee.
  • Return to the plank position and repeat with the left knee, all this movement corresponds to one repetition.
  • Perform a total of 12 reps.

plancha con flexion de piernas

5. Side jumps

  • Standing, lower into a squat position and jump up and to the right.
  • Land softly and repeat the same movement to the left, all this movement corresponds to one repetition.
  • Perform a total of 12 jumps.

saltos laterales en entrenamiento hiit

6. Plank extended with one arm

  • Begin in a plank position with arms extended at shoulder height.
  • stretch your right arm so that it is parallel to the ground.
  • Count for 15 to 20 seconds, concentrating on maintaining the contraction of your upper back muscles. Then repeat with the left arm.
  • Perform a total of 3 reps for each arm.

plancha con brazo extendido para entrenamiento hiit

7. Jumps with knee crunches

Standing in an almost squat position, with your feet slightly outward and arms in front of your chest, reach as low as possible without losing the normal curve of your back.

Then explosively jump as high as possible, bringing your knees up to your chest.

Land softly and repeat a total of 12 times.

saltos con encogimientos de rodillas para entrenamiento hiit


If you follow this simple but demanding HIIT routine, you will be able to quickly build strength and improve your fitness, in just 15 to 20 minutes, 3 times a week.


  • Rosante, A. The 15-Minute HIIT Workout That’ll Build Strength — Fast. For Greatist [Revised September 2016]