Best Stretches to Do Before HIIT Workouts

Best Stretches to Do Before HIIT Workouts

If you're looking for a way to boost your workout routine, you should try HIIT workouts. HIIT, or high-intensity interval training, is a great way to get in shape fast. But before you can start this type of workout, you need to stretch in order to avoid injury. In this article, we will discuss the best stretches to do before a HIIT workout and how wearing TRUEENERGY® socks during one can help with muscle relief.

What is a HIIT workout?

High-intensity interval training is a great way to get in shape fast. It involves alternating between short bursts of intense activity and longer periods where you do moderate exercise or rest completely. The key here is that these intervals must be done at a high intensity, so they're not just any old cardio workout.

You might be thinking: "If I'm going all out but have moderate rests in between, why would I need to stretch beforehand?" It's true that you don't want your muscles getting cold before they're warmed up but stretching before an intense workout can help prevent injury and even improve performance.

So, what are the best dynamic stretches to do before a HIIT workout? Below are a few of our favorites.

Best Stretches to Do: Dynamic Stretches 

Dynamic stretches are a good way to get your body warmed up for an intense workout. They include a variety of movements that stretch and prepare your muscles and joints for an activity that involves a full range of motion. In addition, when you perform dynamic stretches properly, they elevate your agility, acceleration and speed when working out. 

What you want to get out of these activities is less stiffness and increased muscle temperature so that you can improve your workout and lessen the risk of injury. 

Let's take a look at some dynamic stretches you can do before your next HIIT workout.


A squat is a great way to start your dynamic stretching routine. It's a basic lower-body move that hits several muscles at once, including the quadriceps, hamstrings and glutes. Plus, it gets your heart rate up and prepares you for more strenuous exercises later on.

To perform a squat: 

Holding your hands behind your head, stand with your feet about shoulder-width apart and toes pointed outward.

Bend your knees and lower yourself down as if you're sitting in a chair, making sure to keep your back straight. Go as deep as you can while still maintaining good form. Hold for a few seconds and return to the beginning position.

Do 12-15 reps.

High Knees

This next move is a great pre workout stretch that gets your heart rate up and works on your coordination. It's also a good way to warm up the muscles in your legs for more strenuous exercises.

To perform high knees: 

Start with your feet together and bring one knee up as high as you can towards your chest, while keeping your back straight. As you bring your knee up, lift your opposite arm and reach for the sky. 

Switch legs and arms and continue to move quickly. Do 20-30 reps.

Runner’s Lunge PNF

The runner's lunge is a great way to stretch your hip flexors, glutes and hamstrings while also improving balance. 

To perform a runner’s lunge: 

  1. Start with your feet together and take a large step forward with your left foot. 
  2. Place both hands on the floor on the inside area by your left foot.
  3. Place your left hand on the inside part of your left leg and turn the left foot slightly out. 
  4. Lean forward to feel the hip flexor stretch a bit.
  5. Using gentle pressure, take your left hand and push your left leg away from you. 
  6. As soon as you feel the maximum stretch, push your left hand against the left leg as your left leg tries to pull back inside.
  7. Keep the gentle pressure on the leg for five breaths. 
  8. Exhale and push back into your maximum stretch. 
  9. Repeat the steps 3-5 times. 

Jumping Jacks

The jumping jack is a great way to warm up your muscles and get your heart pumping. It also helps improve coordination, balance and mobility in the hips and legs. To perform jumping jacks: 

Start by standing with feet together and hands at sides or chest level depending on your preference.

Jump up, as you spread your legs apart and arms overhead. 

Return to starting position with feet together and arms at sides or chest level. Repeat this move quickly while maintaining good form throughout the exercise. 

Do 20-30 reps. 

Maintenance Stretches

Warming Up Before HIIT

Stretching after a HIIT workout is as important as stretching before a workout. Maintenance stretches, also known as post-workout stretches, assist in moving lactic acid out of your muscles. This cuts down on the fatigue and soreness that you may feel after a workout.

Post-workout stretches should be done as soon as possible, or at least within five to ten minutes of completing your HIIT workout. These are elongated and static stretches, meaning they involve holding each stretch for about 30 seconds before moving on to the next one. 

Child’s Pose

This move helps open up your back and shoulders. It's also a great way to relax and stretch your hips.

To perform Child’s Pose: 

Start on all fours with your hands directly below your shoulders and knees hip-width apart. Bring your big toes together, then sit back on your heels while keeping your chest open. 

Extend your arms in front of you, then lower your forehead to the floor. Hold for 30 seconds and release.

Hip Flexor Stretch

This move is an essential part of any post-workout routine because it helps stretch the hip flexors and quads. It also improves balance in the hips. 

To perform a Hip Flexor Stretch: 

Start by kneeling on the ground with your right leg bent and your left leg extended out behind you. 

Place your hands on the floor, just in front of and outside of your right knee. While keeping your back flat and torso upright, lean forward towards your right side until a stretch is felt in the hip flexor area. Hold for 30 seconds and repeat on the opposite side. 

Toe Touch

This stretch targets the hamstrings and lower back. 

To perform a Toe Touch: 

Stand with your feet together and extend your arms overhead. Bend at the waist and try to touch your toes. Keep your legs as straight as possible. Hold for 30 seconds.

Calf Stretch 

This stretch helps to lengthen the calf muscles and Achilles’ tendon. 

To perform a Calf Stretch: 

Stand with your feet hip-width apart and place your hands on a wall for support. Extend one leg behind you, keeping that heel flat on the ground. Lean into the wall until you feel a stretch in your calf muscle. Hold for 30 seconds and repeat on the opposite side.

Hamstring Stretch 

This stretch not only stretches your hamstring muscles but also works to relieve pain in the back and legs. 

To perform a Hamstring Stretch: 

Lie faceup with both legs extended out straight on the floor or bed. Bring one knee into your chest and hold it there with both hands. With the other leg extended straight out on the floor or bed, keep your foot flexed as you pull that knee in closer to your chest. Hold for 30 seconds then release and repeat on the opposite side.

Wear TRUEENERGY® Socks for Your Fitness HIIT Workout

While you can stretch before and after your HIIT workout, there are a few other things that will come in handy. Wearing TRUEENERGY® socks while working out is one of them. 

TRUEENERGY® recovery socks help you to achieve faster muscle recovery through the application of infrared technology, resulting in soothing muscle relief. 

This energy penetrates your skin and creates a comforting warmth, which in turn promotes blood circulation. The increase of circulation means that more oxygen is delivered to your muscles, allowing them to work at their best performance levels.

Get Moving with TRUEENERGY® Performance Socks Today

Now that you know how to stretch and prepare for HIIT workouts, as well as actively recover using TRUEENERGY® socks, it’s time to get moving! Don't forget about the exercise benefits of TRUEENERGY® socks during your workout. Visit our website today to learn more and pick up a pair for yourself.