When it comes to HIIT (High-Intensity Interval Training) workouts, having the right equipment is crucial for both performance and safety.
One of the most overlooked, yet essential pieces of gear is your yoga mat.
While many associate yoga mats with slow, gentle stretches, they can also serve as a sturdy foundation for HIIT workouts — if you choose the right one.
A quality mat can provide the cushioning, grip, and durability needed to protect your joints and keep you stable during high-impact movements.
In this comprehensive guide, we’ll dive into how to choose the perfect yoga mat for HIIT workouts, highlighting key factors like thickness, grip, material, durability, and portability.
1) Thickness: Protect your joints
One of the most important factors to consider when choosing a yoga mat for HIIT workouts is thickness.
HIIT involves high-impact movements like jumping, squats, and burpees, which can put stress on your knees, wrists, and ankles if you’re working on a hard surface.
The right mat will provide enough cushioning to absorb the impact and protect your joints, without sacrificing stability.
For HIIT workouts, you’ll want to strike a balance between cushioning and stability.
Movements like jumping jacks, burpees, and mountain climbers can be tough on your knees and wrists, so a mat with sufficient padding is crucial to absorb the shock of high-impact exercises.
However, too much cushioning can make balancing exercises, like planks or lunges, more difficult as your hands and feet may sink into the mat.
Ideal thickness: Look for a mat that’s 5mm to 8mm thick. This provides enough padding to protect your joints but is firm enough to support balance during quick transitions.
Why it matters: Too thin, and your joints won’t have enough support; too thick, and you’ll feel unstable during fast-paced moves.
2) Grip: Stay stable during fast-paced moves
Grip is another critical aspect of choosing a yoga mat for HIIT.
When you’re moving quickly between exercises, the last thing you want is to slip or lose your footing.
A mat with excellent traction will help you stay grounded, especially during high-intensity movements like mountain climbers, lunges, or burpees.
Mats made from materials like natural rubber and TPE (Thermoplastic Elastomer) are known for providing superior grip. These materials create a sticky surface that keeps you grounded throughout your workout.
Textured mats also help enhance traction, ensuring that your body stays aligned even during fast, sweaty sessions.
Sweat can often make the surface of the mat slick, especially during intense HIIT workouts. Therefore, investing in a mat with moisture-wicking properties or a non-slip surface is crucial.
Interesting fact: Proper grip during physical activity significantly reduces the risk of injury, making the choice of mat material essential for safe, effective workouts
3) Durability: Handle high-impact wear and tear
HIIT workouts are no joke. They demand a lot from your body—and from your mat. Repeated jumps, lunges, and push-ups can wear down a low-quality mat quickly.
Durability is one of the most important factors for a HIIT mat, as it needs to withstand the constant pressure and impact that come with these high-energy exercises.
Cheap foam mats tend to wear out or tear under constant use. On the other hand, mats made from natural rubber, TPE, or PVC are known for their resilience.
Rubber mats, for example, are particularly resistant to wear and tear, while TPE mats offer both durability and eco-friendliness.
Unlike yoga, where slow, controlled movements dominate, HIIT involves repetitive high-impact exercises, and your mat must be able to handle that without breaking down.
Fun fact: The material of your yoga mat can affect how long it lasts. For HIIT, investing in a higher-end mat can save you from having to replace it often.
4) Cushioning: Support where you need it most
High-impact exercises like burpees and jump squats can take a toll on your joints, especially if you’re exercising on hard floors.
A good HIIT mat should provide enough cushioning to protect your knees, wrists, and elbows from the strain of repetitive impact.
Unlike the extra-thick mats often used in Pilates or low-impact yoga, HIIT mats require a delicate balance between comfort and stability.
The mat should offer enough give to absorb impact but not so much that it feels spongy or unstable.
Note that practicing HIIT exercises without proper joint support can lead to long-term issues, including joint pain or injury.
That’s why it’s a must to choose a mat with adequate cushioning, particularly around the areas that experience the most pressure.
5) Size: Bigger might be better
HIIT often involves a wide range of motion, with exercises like lunges, planks, and sprints requiring more space than traditional yoga poses.
While standard yoga mats are typically 68 inches long and 24 inches wide, you might find yourself needing a larger surface area for HIIT.
An extra-long or extra-wide mat provides ample space to move freely without stepping off the mat during your workout. This can be particularly helpful if you have long limbs or prefer to perform a variety of floor exercises.
Key takeaway: A larger mat gives you more room to stretch out, move dynamically, and perform high-intensity exercises without constantly adjusting your position.
6) Portability: How easy is it to carry
If you plan on taking your mat to the gym or an outdoor workout, portability is another important factor. Mats that are too heavy or bulky can be difficult to carry around, especially if you’re traveling to and from workout sessions.
For HIIT, you’ll want a mat that strikes the right balance between portability and performance.
Thinner mats are usually more lightweight and easier to transport, but they may lack the cushioning and durability needed for high-impact workouts.
On the other hand, thicker, more cushioned mats can be heavy but provide better joint protection.
Some mats come with convenient carrying straps or bags, making it easier to roll up and carry. If portability is a priority, consider investing in a travel-friendly mat that doesn’t compromise on quality.
Tip: Consider how often you’ll be transporting your mat, and choose one that fits your lifestyle. A travel mat might be ideal if you’re always on the go, while a sturdier mat might be better if you work out at home.
7) Material: Eco-friendly or performance-focused
When choosing a yoga mat for HIIT, the material plays a significant role in both performance and sustainability.
Many traditional yoga mats are made from PVC, a durable yet environmentally harmful material. If sustainability is important to you, look for eco-friendly alternatives like natural rubber, jute, or TPE.
Each material has its own advantages:
- Natural rubber: Provides excellent grip and durability, but can be heavier and may have a natural odor.
- TPE: A more environmentally friendly option that offers great cushioning and is lightweight.
- PVC: Durable and cost-effective, but less eco-friendly.
Consider what matters most to you — performance, sustainability, or a balance of both—and choose a material that aligns with your values.
8) Price: Get the most for your money
Naturally, yoga mats range in price from budget-friendly to high-end. While it may be tempting to go for the cheapest option, investing in a quality mat for HIIT workouts is important if you want durability, comfort, and proper joint protection.
Budget mats are often made from cheaper materials like foam, which can wear out quickly with high-impact use. High-quality mats made from natural rubber, TPE, or premium PVC will cost more upfront but last much longer.
In the long run, spending a little more on a durable, well-cushioned mat can save you from having to replace a low-quality one after just a few months.
Final thoughts
When doing HIIT workouts, your yoga mat becomes more than just a surface — it’s your foundation.
A standard yoga mat may not cut it for high-impact movements like burpees and jump squats. Choosing the right mat can improve your performance, protect your joints, and prevent injuries.
Whether you’re focusing on grip, cushioning, or durability, selecting the perfect mat tailored for HIIT can make a significant difference in your workout.