Partner HIIT Workouts: Exercises to Do with a Friend or Workout Buddy

Why Partner Up for HIIT?

High-Intensity Interval Training (HIIT) is already one of the most effective workout methods for maximizing fitness results in minimal time. But adding a partner to the mix can take your HIIT experience to an entirely new level. Partner workouts aren't just about having company during exercise—they create a unique dynamic that enhances motivation, accountability, and even the physiological benefits of your training.

The Benefits of Partner HIIT Workouts

1. Increased Motivation and Accountability

Working out with a partner naturally creates a sense of commitment. You're less likely to skip a session when someone else is counting on you to show up. Additionally, the friendly competition that emerges between partners can push you both to work harder than you would alone.

2. More Exercise Variety

Partner exercises open up a world of movement patterns that simply aren't possible when training solo. This variety challenges your body in new ways, preventing plateaus and keeping workouts fresh and engaging.

3. Built-in Rest Periods

Many partner HIIT formats involve alternating work periods—while one person performs an intense exercise, the other rests. This natural work-rest structure is perfect for HIIT's fundamental principles.

4. Social Connection

Exercise isn't just physical—it's also emotional and psychological. The social aspect of partner workouts adds an element of fun and connection that can make high-intensity exercise feel less daunting and more enjoyable.

5. Safety and Form Feedback

A workout partner can provide real-time feedback on your form and technique, helping prevent injuries and ensuring exercises are performed correctly for maximum benefit.

5 Effective Partner HIIT Workout Formats

1. The "You Go, I Go" Circuit

This classic partner format alternates work periods between partners, creating natural rest intervals while maintaining continuous movement throughout the workout.

How it works:

• Set up 6-8 exercise stations
• Partner A performs the first exercise while Partner B rests
• After 30-45 seconds, switch: Partner B performs the exercise while Partner A rests
• Continue alternating until all stations are complete
• Rest 1-2 minutes, then complete 2-3 more rounds

Sample Circuit Exercises:

1. Burpees
2. Kettlebell Swings
3. Mountain Climbers
4. Box Jumps
5. Battle Rope Waves
6. Medicine Ball Slams

Timing Tip: Use the Peak Interval app's custom timer feature to create perfect 30-45 second work intervals with clear audio cues for switching partners.

2. The Competitive Challenge

This format introduces friendly competition to drive intensity and effort.

How it works:

• Choose an exercise with a countable metric (reps, distance, calories)
• Set a timer for 60 seconds
• Both partners perform the exercise simultaneously, aiming to achieve the highest score
• Rest 60 seconds while recording scores
• Move to the next exercise
• Complete 6-8 different exercises for 3-4 rounds

Sample Competitive Exercises:

1. Max Push-ups
2. Max Squat Jumps
3. Max Battle Rope Slams
4. Max Rowing Machine Calories
5. Max Medicine Ball Wall Throws
6. Max Speed Step-ups

Timing Tip: The Peak Interval app can be set to longer work intervals with equal rest periods, providing clear signals for both the competition and recovery phases.

3. The Partner Resistance Workout

This format uses your partner's bodyweight or resistance as part of the exercise, creating unique challenges that build both strength and teamwork.

How it works:

• Each partner performs their designated exercise for 40 seconds
• Rest 20 seconds and switch roles
• Complete 3 rounds of each exercise pair before moving to the next pair
• Include 4-5 different exercise pairs

Sample Partner Resistance Exercises:

1. Partner Wheelbarrow Push-ups / Plank Hold
2. Partner Squat Jumps with Hand Clap / Partner Wall Sit
3. Back-to-Back Medicine Ball Pass / Medicine Ball Russian Twist
4. Partner Resistance Band Row / Partner Resistance Band Hold
5. Partner Leg Throws / Hollow Body Hold

Timing Tip: Use the Peak Interval app's interval timer to maintain precise 40-second work periods with 20-second transitions between partners.

4. The Relay Challenge

This format creates a team effort with alternating "sprints" of effort.

How it works:

• Set up two identical exercise stations about 10-15 meters apart
• Partners start at opposite stations
• On "go," both partners perform 10 reps of their station's exercise
• After completing reps, partners sprint to the opposite station
• Continue relay-style for 6-8 minutes
• Rest 2-3 minutes between relay sets
• Complete 3-4 different relay sets

Sample Relay Exercises:

1. Burpee Relay
2. Kettlebell Swing Relay
3. Medicine Ball Slam Relay
4. Squat Jump Relay
5. Push-up Relay

Timing Tip: The Peak Interval app's custom timer can be set for longer work periods (6-8 minutes) with rest periods in between, providing clear audio cues to manage the relay timing.

5. The Partner Tabata

This workout applies the classic Tabata protocol (20 seconds work, 10 seconds rest) to partner exercises for maximum intensity.

How it works:

• Choose a partner exercise where both people are actively involved
• Perform the exercise for 20 seconds at maximum effort
• Rest for 10 seconds
• Complete 8 rounds of each exercise (4 minutes per exercise)
• Rest 1 minute between exercises
• Complete 4-5 different exercises

Sample Partner Tabata Exercises:

1. Partner Medicine Ball Tosses
2. Partner Resistance Band Rows
3. Partner Squat Jumps with High-Five
4. Partner Push-up High-Fives
5. Partner Russian Twists with Medicine Ball Pass

Timing Tip: The Peak Interval app comes with a dedicated Tabata timer feature, allowing you to focus entirely on intensity while the app manages the precise 20-10 interval timing.

10 Effective Partner HIIT Exercises

1. Partner Medicine Ball Slams

How to perform:

• Partners stand 6-8 feet apart
• Partner A slams the medicine ball to the ground
• Partner B retrieves the ball and performs their slam
• Continue alternating at a fast pace

2. Partner Burpee High-Fives

How to perform:

• Partners face each other about 4 feet apart
• Both perform a burpee simultaneously
• At the jump portion, jump toward each other for a mid-air high-five
• Land and immediately start the next rep

3. Partner Resistance Row

How to perform:

• Partners sit facing each other with legs extended and feet touching
• Both hold the ends of a resistance band
• Alternately perform rowing motions, leaning back when pulling and forward when partner is pulling

4. Medicine Ball Rotational Pass

How to perform:

• Partners stand back-to-back with feet shoulder-width apart
• Partner A holds a medicine ball at chest height
• Both partners rotate to the same side as Partner A passes the ball to Partner B
• Rotate to the opposite side to continue the passing sequence

5. Partner Squat and Press

How to perform:

• Partners stand facing each other, holding the same medicine ball between them
• Both perform a squat simultaneously
• As both stand, Partner A takes the medicine ball and presses it overhead
• Lower the ball and repeat, alternating who performs the overhead press

6. Wheelbarrow Push-ups with Squat Jumps

How to perform:

• Partner A assumes a push-up position
• Partner B holds Partner A's ankles at hip height
• Partner A performs a push-up while Partner B performs a squat jump
• Continue for the designated time, then switch positions

7. Partner Plank Shoulder Taps

How to perform:

• Partners face each other in plank position
• Alternately reach across to tap the opposite person's shoulder
• Maintain a stable plank position throughout

8. Sit-up Medicine Ball Toss

How to perform:

• Partners sit facing each other, knees bent, feet flat on the floor
• Partner A holds a medicine ball at chest level
• Both perform a sit-up simultaneously
• At the top of the sit-up, Partner A tosses the ball to Partner B
• Both lower back down and repeat, now with Partner B tossing the ball

9. Back-to-Back Wall Sit

How to perform:

• Partners stand back-to-back
• Both simultaneously lower into a wall sit position, using each other for support
• Hold for the prescribed time or add upper body movements (arm circles, shoulder presses with light weights)

10. Partner Sprint and Hold

How to perform:

• Mark two lines about 20 meters apart
• Partner A sprints to the opposite line while Partner B holds a plank position
• Upon reaching the line, Partner A assumes a plank
• Partner B immediately sprints to the opposite line
• Continue alternating for the prescribed time

Tips for Successful Partner HIIT Workouts

1. Match Fitness Levels When Possible

Partner workouts are most effective when both individuals are at similar fitness levels. If there's a significant disparity, consider modifying exercises or adjusting work periods to accommodate both partners' abilities.

2. Communicate Clearly

Establish clear signals or verbal cues, especially for exercises that require coordination or timing. Good communication ensures safety and effectiveness.

3. Encourage Rather Than Compete

While some friendly competition can be motivating, the primary goal should be to encourage and support each other. Focus on improving together rather than outperforming your partner.

4. Use a Reliable Timer

Partner workouts require precise timing for transitions and rest periods. The Peak Interval app provides clear audio and visual cues that free you from clock-watching so you can focus on form and intensity.

5. Start Simple, Then Progress

If you're new to partner workouts, begin with basic exercises that require minimal coordination. As you become more comfortable working together, gradually introduce more complex movements.

Conclusion

Partner HIIT workouts offer a powerful combination of physical challenge, accountability, and social connection. By incorporating these partner formats and exercises into your fitness routine, you'll not only enhance your workout experience but also strengthen the bond with your workout partner.

Whether you're exercising with a friend, family member, or significant other, these partner HIIT workouts provide a framework for shared fitness success. With a reliable interval timer like the Peak Interval app to keep you on track, you and your partner can push each other to achieve fitness goals you might not reach alone.