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The Best Mat for HIIT, Burpees and Jumping at Home

For HIIT and burpees, use a firm 1/4" exercise mat built for shoes, at least 7' x 5' or 8' x 4' so you land on it every rep. Here's how much space each move needs.

Updated October 20264 min read

Woman in a side plank with one leg raised, sneakers on, on a large black mat in a bright room

Short answer: for HIIT, burpees, and jumping at home, use a firm, high-density exercise mat about 1/4" (6mm) thick, made for shoes, and big enough that you land on it every rep. For one person, 7' x 5' or 8' x 4' is the comfortable minimum. If your workout moves side to side, go 9' x 6'.

Key takeaways

  • Firm beats squishy for jumping: you land, push off, and stay balanced.
  • Jumping moves you off-center every rep. Size the mat for where you land, not where you start.
  • 7' x 5' or 8' x 4' for one person; 9' x 6' for lateral moves; 12' x 6' for two.
  • Wear shoes for high-impact work, so pick a mat built for shoes.

Why a standard mat fails at HIIT

  • It's too small. A standard yoga mat is 2 feet wide. Skaters, lateral lunges, and jumping jacks land you well outside it.
  • It slides. A light mat creeps across the floor with every landing.
  • It's too soft. Thick, squishy mats feel unstable when you land and push off.
  • It tears. Soft yoga surfaces don't survive sneakers.

“It stays in place for my HIIT workout in the morning and has the perfect amount of cushion under my feet.”

Verified buyer · 5 stars · Large Exercise Mat

How much space each move needs

Move What it needs Suggested mat
Burpees, squat jumps, push-ups Your full height lying down, plus room to land 7' x 5' or 8' x 4'
Mountain climbers, planks, sprawls Length: about 1 foot more than your height 7' x 4' or 8' x 4'
Jumping jacks, skaters, lateral lunges Width: about your arm span 7' x 5' or 9' x 6'
Jump rope Room for the rope to clear your feet 6' x 4' and up
Full HIIT and cardio programs Room in every direction 9' x 6'
Two people side by side About 6' x 6' each 12' x 6'

See every size drawn to scale in What Size Exercise Mat Do You Need?

Woman doing a step workout on a large mat in an open living room
A step workout with room to spare on a large mat in a living room.

Firm and about 1/4" thick

For jumping, you want a mat that takes the sting out of landings without letting you sink. Our Exercise Mats are 1/4" (6mm) high-density (8mm on the 7' x 4'): firm enough to push off from, cushioned enough for hundreds of landings, and built for shoes. They also cut the thud and vibration of jumping, which matters on hard floors and upstairs. The full thickness comparison is in How Thick Should an Exercise Mat Be?

“SO far no slipping or sliding even during burpees.”

Verified buyer · 5 stars · Large Exercise Mat

Woman doing a weighted lunge on a black mat in a mirrored home gym
Lunges and jumps need room on every side.

Set up for a HIIT session

  1. Lay the mat on a flat floor. Hardwood, tile, vinyl, concrete, and low-pile carpet all work.
  2. Clear the swing zone. Leave room overhead and around the mat for jump rope, kettlebells, and arm swings.
  3. Wear training shoes. The exercise mat is built for them.
  4. Keep a towel handy. Wipe sweat between rounds so your hands don't slip in planks.
Overhead view of a woman lying arms-out on a large black mat in a garage gym
Room to sprawl: a big mat covering a garage gym floor.

Training upstairs or in an apartment?

A dense mat helps a lot with noise, and a few habits help more: land softly, swap some jumps for low-impact versions, and keep the session away from shared walls. Full guide: Quieter Home Workouts Upstairs and in Apartments.

“I jump rope on it everyday - 4500 skips and this mat is more than up to it.”

Verified buyer · 5 stars · Large Exercise Mat

Room to jump. A floor that stays put.

Free shipping, 60-day returns, and a lifetime warranty on every mat.

Shop Exercise MatsSee the Size Guide

Related guides: A Mat for Peloton App, Apple Fitness+ and YouTube Workouts at Home

FAQ

What is the best mat for burpees?

A firm, 1/4" high-density exercise mat at least 7' x 5' or 8' x 4', so your hands and feet land on the mat at every stage of the burpee.

Is a 6' x 4' mat big enough for HIIT?

For one person doing mostly front-to-back moves, yes. For jumping jacks, skaters, and lateral work, most people are happier with 7' x 5' or 9' x 6'.

Should I wear shoes for HIIT on a mat?

Yes, for high-impact work. Use an exercise mat made for shoes. Read Exercise Mats You Can Wear Shoes On.

Is a thicker mat better for jumping?

Not always. Very thick, soft mats feel unstable on landings. A firm 1/4" high-density mat gives cushion and stability.

More guides.

See all guides

Shoes on, or barefoot?

Wear shoes and bring your weights on the exercise mat. Go barefoot on the yoga mat: 8mm thick, with a sticky grip designed for bare feet.

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