The best examples of HIIT workouts for explosive power

Why HIIT works so well for explosive power

Before we get into specific examples of HIIT workouts for explosive power, it helps to understand why this style of training fits power athletes so well.

Explosive power is your ability to produce a lot of force in a very short time. Think of:

• A volleyball player launching for a block.
• A sprinter exploding out of the blocks.
• A weekend warrior jumping for a rebound.

High-Intensity Interval Training (HIIT) lines up perfectly with this because it focuses on short bursts of all-out effort followed by recovery. That mirrors what actually happens in most sports: go hard, recover, repeat.

Research continues to support this style of training. Studies summarized by the National Institutes of Health show that HIIT can improve both aerobic and anaerobic performance, which matters when you need to repeat explosive efforts over and over in a game or workout session (NIH).

The key is simple: during the work intervals, you move fast and powerfully, not just “kind of hard.” During rest, you truly recover so you can be explosive again.

Real examples of HIIT workouts for explosive power (field and court style)

Let’s start with some real-world, field-friendly examples of HIIT workouts for explosive power. These work well for basketball, soccer, football, and general athletic training.

1. Sprint and bound power session

This session blends short sprints with horizontal jumping, which builds leg drive and acceleration.

Structure:

• Work: 10–15 seconds
• Rest: 45–60 seconds
• Rounds: 8–10

How it looks in practice:

You mark off about 20–30 yards. Start with a powerful sprint for 10–15 seconds, then walk back slowly. On the next round, instead of sprinting, you perform bounds: big, exaggerated running strides, focusing on projecting yourself forward with each step.

You alternate sprint rounds and bound rounds. This is a simple example of a HIIT workout for explosive power that mimics the demands of many field sports.

Beginner tweak: Shorten the work to 8–10 seconds and add more rest.

Advanced tweak: Keep the work the same, but cut rest to 30–40 seconds or add a light sled for resisted sprints.

2. Hill sprint intervals

If you want examples of HIIT workouts for explosive power that are joint-friendly, hill sprints deserve a spot at the top of the list.

Structure:

• Work: 6–10 seconds (hard sprint up a hill)
• Rest: 60–90 seconds (walk back down and breathe)
• Rounds: 6–12

You find a moderate hill, not too steep. From a standing start, you sprint up with powerful, driving steps. At the top, you slow to a stop, turn, and walk back down while recovering.

The hill naturally shortens your stride and reduces impact when you land, which can be easier on the knees and ankles than flat sprints.

Beginner tweak: Start with 4–6 rounds and longer rest.

Advanced tweak: Add a few extra rounds or vary the distance, mixing short explosive sprints with slightly longer ones (up to 12–15 seconds).

Gym-based examples of HIIT workouts for explosive power

Not everyone has a track or field. These gym-friendly examples of HIIT workouts for explosive power use common equipment like dumbbells, kettlebells, and boxes.

3. Box jump and med ball slam combo

This is a favorite in many strength and conditioning programs because it trains both vertical and total-body power.

Structure:

• Work: 20 seconds
• Rest: 60 seconds
• Rounds: 6–8

One round looks like this:

You perform 3–5 powerful box jumps, stepping down between reps, then immediately grab a medicine ball and perform explosive overhead slams for the remaining time. When the 20 seconds are up, you rest fully.

This is one of the best examples of a HIIT workout for explosive power because it teaches you to put force into the ground (box jumps) and then redirect it downward (slams), both at high intensity.

Safety notes:

• Choose a box height that feels athletic, not scary.
• Land softly, with knees bent and hips back.

Beginner tweak: Use a lower box and fewer jumps per round.

4. Kettlebell swing power intervals

Kettlebell swings are a classic hip-dominant power move. When you layer them into intervals, you get a strong HIIT stimulus without endless running.

Structure:

• Work: 15–20 seconds
• Rest: 40–60 seconds
• Rounds: 8–10

You perform powerful swings, snapping your hips and letting the kettlebell float at chest height. You stop while your reps are still crisp; if your form starts to soften, you’re going too long.

This example of a HIIT workout for explosive power targets the glutes, hamstrings, and lower back—key muscles for sprinting and jumping.

Beginner tweak: Use a lighter kettlebell and shorter work intervals.

Advanced tweak: Use a heavier bell or progress to single-arm swings while keeping the same timing.

5. Contrast power circuit (jumps + lifts)

Contrast training pairs a heavy or strength-focused move with a lighter, explosive move. This is a more advanced example of a HIIT workout for explosive power, often used in athletic programs.

Structure:

• Station A: Strength movement (e.g., trap bar deadlift, front squat) for 3–5 controlled reps
• Rest: 20–30 seconds
• Station B: Explosive movement (e.g., squat jump, broad jump) for 3–5 powerful reps
• Rest: 60–90 seconds, then repeat
• Rounds: 4–6

The heavy lift “primes” your nervous system, and the jump teaches you to express that strength quickly. You’re not racing the clock here; instead, you keep the round short and intense, with enough rest to stay explosive.

This still fits the HIIT style because you alternate short, intense bouts with recovery, but the focus is quality over volume.

At-home examples of HIIT workouts for explosive power (no equipment)

You do not need a fancy gym to train power. These at-home examples of HIIT workouts for explosive power use only your bodyweight and a little space.

6. Plyometric ladder (no equipment)

Pick three explosive moves:

• Squat jumps
• Lateral skater hops
• Plyometric push-ups (or fast, powerful regular push-ups if you can’t leave the ground yet)

Structure:

• Move 1: 15 seconds
• Rest: 15–30 seconds
• Move 2: 15 seconds
• Rest: 15–30 seconds
• Move 3: 15 seconds
• Rest: 60 seconds
• Rounds: 4–6

You focus on explosive intent, not endless reps. If you feel your jumps getting lower or your push-ups turning into slow grinds, you cut the interval slightly shorter next round.

This is one of the most accessible examples of a HIIT workout for explosive power because you can do it in a living room or backyard.

7. Short-shuttle and jump combo (for small spaces)

If you have a hallway, driveway, or small patch of open floor, you can use this simple pattern.

Structure:

• Work: 20 seconds
• Rest: 40–60 seconds
• Rounds: 8–10

One work interval:

You set two marks about 10–15 feet apart. For 10 seconds, you perform quick shuttles: sprint to one mark, touch, sprint back, repeat. At the 10-second mark, you switch to 3–5 powerful squat jumps, then reset.

This example of a HIIT workout for explosive power challenges your ability to change direction quickly, then explode vertically.

Beginner tweak: Turn the shuttles into fast walks or light jogs.

How to structure a week with HIIT for explosive power

With so many examples of HIIT workouts for explosive power, it’s tempting to do them all. That’s how people end up exhausted instead of powerful.

For most active adults, 2–3 power-focused HIIT sessions per week is plenty, especially if you’re also lifting weights or playing sports.

A simple weekly layout might look like this:

• Day 1 – Lower-body power focus: Hill sprints or sprint-and-bound session.
• Day 3 – Gym power focus: Box jump and med ball slam combo, or kettlebell swing intervals.
• Day 5 – At-home or mixed session: Plyometric ladder or short-shuttle and jump combo.

On the days in between, you can lift, do low-intensity cardio, or simply walk. The Centers for Disease Control and Prevention (CDC) still recommends at least 150 minutes per week of moderate activity for general health (CDC), but that doesn’t all need to be high intensity.

The big point: power training needs recovery. If every day feels like a HIIT day, your “explosive” sessions will slowly turn into tired conditioning.

Warming up for explosive HIIT (so you stay healthy)

Explosive work demands a better warm-up than a few arm circles and a quick stretch.

A simple warm-up flow before any of these examples of HIIT workouts for explosive power might look like this:

• 2–3 minutes of light movement: Easy jogging in place, jump rope, or brisk walking.
• Dynamic mobility: Leg swings, hip circles, arm circles, and walking lunges with a twist.
• Activation work: Glute bridges, band walks, or light bodyweight squats.
• Rehearsal sets: A few low-intensity jumps, short accelerations, or light swings to groove the movement.

Mayo Clinic and other major health organizations consistently point out that warming up helps reduce injury risk and improves performance in higher-intensity training (Mayo Clinic).

It doesn’t need to be fancy, but it does need to be intentional.

Common mistakes when doing HIIT for power

When people try to copy examples of HIIT workouts for explosive power they found online, a few predictable problems pop up.

Going too long per interval. Power fades fast. If your work intervals are 40–60 seconds of jumps or sprints, you’re not training power anymore—you’re doing conditioning. Keep most explosive intervals under 20 seconds.

Not resting enough. Short rest is great for fat-loss-style HIIT, but for power, you need more recovery so each effort is sharp. Think 2–4 times as much rest as work for your most explosive moves.

Too many sessions per week. More is not always better. If you’re sore and sluggish all the time, your nervous system never gets a chance to bounce back.

Skipping strength work. The best examples of HIIT workouts for explosive power sit on top of a strength base. If you can’t squat, hinge, or push with control, power moves will feel sloppy and risky.

2024–2025 trends in explosive HIIT training

A few trends are shaping how coaches design HIIT workouts for explosive power right now:

• Wearables and velocity tracking. More athletes are using wearables and bar-speed trackers to make sure their power work stays fast instead of heavy-and-slow.
• Shorter, sharper sessions. There’s a growing shift toward 15–25 minute power-focused HIIT sessions instead of long, draining workouts, especially for in-season athletes.
• Hybrid sessions. Many programs now blend strength, power, and conditioning in the same workout but keep each block clearly defined so you’re not trying to jump explosively after you’re already exhausted.

You don’t need fancy tech to benefit from these trends. Just ask yourself during each session: “Do I still feel snappy and explosive?” If the answer is no, you’re done for the day.

FAQ: Real-world questions about HIIT and explosive power

Q: What are some simple examples of HIIT workouts for explosive power for beginners?
A: Two beginner-friendly options are short hill sprints (6–8 seconds of hard effort, 60–90 seconds rest, 4–6 rounds) and a basic plyometric ladder with squat jumps, skater hops, and fast push-ups (15 seconds each, with short rests, 3–4 rounds). These give you a clear example of how to keep intervals short, powerful, and safe.

Q: How often should I do HIIT for explosive power?
A: Most people do well with 2–3 power-focused HIIT sessions per week. That gives your muscles, joints, and nervous system time to recover. If you’re also lifting heavy or playing a sport, you may lean closer to two sessions.

Q: Can I use these examples of HIIT workouts for explosive power to build muscle too?
A: They can help, but they’re not the main driver of muscle growth. For building muscle, you still want structured strength training with controlled reps and progressive overload. Think of HIIT power sessions as the “performance” side of your training, with lifting as the foundation.

Q: What’s a good example of a full-body HIIT power workout?
A: A simple template is: 20 seconds of kettlebell swings, rest 40 seconds; 20 seconds of plyometric push-ups or fast push-ups, rest 40 seconds; 20 seconds of box jumps or squat jumps, rest 60 seconds. Repeat that circuit 4–6 times, focusing on quality over quantity.

Q: Is HIIT safe for everyone?
A: HIIT can be intense on the heart, lungs, and joints. If you have a medical condition, are returning from injury, or haven’t exercised in years, it’s smart to talk to a healthcare professional first. You can find general guidance on exercise and health conditions from sources like the National Institutes of Health (NIH) and your primary care provider.

If you treat these examples of HIIT workouts for explosive power as templates—not rigid rules—you can mix and match them to fit your space, equipment, and goals. Keep the intervals short, the intent explosive, and the rest long enough that every round still feels like an athletic effort, not just survival.