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Best Basketball HIIT Workouts

Best Basketball HIIT Workouts

Best Basketball HIIT Workouts

Basketball is an innately arduous, high intensity sport.  This fact can make training for basketball all the more difficult.  However, the HIIT workout can help basketball players to not only improve their game but to also increase their stamina, endurance, and perseverance. 

Below, we’re going to discuss the best basketball HIIT workouts which will help you to maintain the strength needed to close out the game strong.

Basketball and HIIT workouts go together like two peas in a pod. 

And although not much has been written on their effectiveness, countless professional athletes utilize some version of HIIT to increase their stamina and endurance during the game.

Basketball is a game of seconds.  A quick, explosive drive to the basket, a sharp pivot to lose a defender, and a quick fade to the basket can change the momentum of the game and swing the game to your team.  That’s why HIIT can be so useful to your overall game and basketball abilities.  It’s also why training and workouts utilizing the HIIT method can be so effective to your overall game.

Many HIIT workouts can also be done on a treadmill, so you may consider investing in one for personal use at your home to better assist you with completing these exercises.

Best Basketball HIIT Workouts

What is HIIT?

HIIT, or high intensity interval training, is a form of interval training, utilizing cardiovascular exercise that alternates between short periods of intense anaerobic exercise with less intense recovery periods until exhaustion or fatigue.  Although HIIT is generally thought of for cardiovascular workouts, it is not limited to them solely and may be utilized with weight training exercises.

Generally, HIIT exercises, whether cardiovascular or weight training in nature, are limited to brief, 30-minute intervals.  This is due to the sheer exhaustion and output required by the participant.  In addition, many high intensity interval exercises utilize a 20-second workout period, with a 40-second cool down.

While a HIIT training and workout regimen can be optimal for weight loss and improving muscle mass, it is one of the more rigorous workout regimens.  Before continuing on a HIIT regimen, whether for basketball or weight loss, you must ensure that you are not only properly motivated but also fully dedicated to the intensity of the workout.

In addition, there are many different forms of the classic HIIT workout. Each variation has its own benefits and some may be better suited for certain sports than others. One such variation that is great for basketball is the Tabata exercise.

What are the Benefits of HIIT for Basketball?

HIIT workouts are one of the best workouts an athlete can perform.  Particularly for basketball, HIIT workouts will help you to maximize your speed and performance.  In addition, HIIT workouts increases your VO2 max, or how much oxygen you can utilize during a specific exercise.

Lastly, HIIT workouts are particularly useful for high intensity, long, grueling sports such as soccer and basketball.  These sports require consistent, sustained levels of cardiovascular output, which can be achieved by utilizing HIIT specific regimens. 

Best Basketball HIIT Workouts

How do HIIT Exercises Work?

Basically, in order to really maximize the effectiveness of a high intensity interval training, you have to put all your effort into the training.  This means that you have to go hard and utilize every ounce of motivation to complete the workout.  This isn’t a workout for beginners, nor is it one that can be done lazily.

While you do need to go hard in order to truly reap all the benefits of a HIIT workout, you should do so within reason.  Particularly when utilizing HIIT workouts for basketball training, you don’t want to incur a long-lasting injury that will have you on the sidelines.

Rather, in the beginning, aim to output 80-90% of your maximum effort.  This will allow your body to acclimate to the increased stress and toll a HIIT workout requires.  As your body becomes more acclimated to the requirements of the workout, you can gradually increase to 100% output.

Sprint Interval HIIT Workout

Sustained periods of sprinting are a necessity in today’s basketball game.  As-such, one of the most important HIIT workouts for basketball players will be the sprint interval HIIT workout.  Unsurprisingly, this is also one of the most basic forms of HIIT and requires little backhand knowledge or expensive equipment.

  • After warming up, sprint for a duration of 35-seconds at maximum effort.
  • Rest for 25 seconds
  • Repeat for a total of 10 rounds

Burpee Interval HIIT Workout

Burpees are one of the most effective workouts as they engage your full body and helps you to build cardiovascular health.  The burpee interval HIIT workout is one that will definitely leave you sweating and heart racing!

  • Perform pull-ups for 30 seconds continuously
  • Rest for 15 seconds
  • Perform jumping jacks for 30 seconds continuously
  • Rest for 15 seconds
  • Perform 20 burpees
  • Rest for 30 seconds
  • Repeat 4 times total
Best Basketball HIIT Workouts

Lower Body HIIT Workout

As a basketball athlete, it is imperative to focus on both your upper and lower body strength.  Both segments of your body are essential to your overall basketball efficiency and neither body part should be ignored.  The lower body HIIT workout will focus on your legs, hamstrings, calves, and quadriceps ensuring optimal strength.

  • Sprint at full speed for 30 seconds
  • Perform squat jumps for 30 seconds continuously
  • Perform lunges on each leg 20 times
  • Perform calf raises 50 times
  • Perform jumping lunges for 30 seconds continuously
  • Rest for 1 minute
  • Repeat three times

Battle Ropes HIIT Workout

If you are a member of a gym or fitness facility that has battle ropes, then you’re in luck.  This HIIT workout is one of the best regimens for basketball players, building both cardiovascular health and upper body strength. But it definitely isn’t easy to complete and will take all your willpower to perform.

  • Perform double-arm battle ropes for 30 seconds continuously
  • Rest for 15 seconds
  • Perform alternating-arm battle rope slams for 30 seconds continuously
  • Rest for 1 minute
  • Repeat for a total of ten rounds
Best Basketball HIIT Workouts

Full Bike Sprint HIIT

The stationary bike is an essential fitness equipment and one that places less stress on your knees and joints then the treadmill.  That’s why it is a great HIIT workout for basketball players looking to ease the pain on their lower body joints.

  • Pedal on a stationary bike for as fast as you can for 30 seconds with some resistance
  • Rest for 1 minute
  • Repeat for 10 rounds


The HIIT workout is definitely one of the best workouts that a basketball player can perform to train for the game.  Combining short periods of high intensity training with specified times to rest and regroup allows your body to expend its maximum energy level. 

While HIIT workouts are inherently difficult, they can be completed in shorter time spans, allowing you to complete a proper workout in a mere thirty minutes.