top of page



Article Published on: 28 FEB 2023 |

High-Intensity Interval Training (HIIT) has become increasingly popular in the fitness world in recent years, and for good reason. HIIT involves short, intense bursts of exercise followed by periods of rest or active recovery. This type of training has numerous benefits for overall health and fitness, making it an excellent addition to any workout routine. In this guide, we will explore the world of HIIT and provide tips and advice for getting the most out of your HIIT workouts.

What is HIIT? HIIT is a form of cardiovascular exercise that involves alternating periods of intense activity with periods of rest or active recovery. Typically, HIIT workouts last between 20-30 minutes and include exercises such as sprints, burpees, jumping jacks, and other high-intensity moves. The goal of HIIT is to push your body to its limits in short bursts, allowing for maximum calorie burn and cardiovascular benefits.

Photo by Andres Ayrton

The Benefits of HIIT

  1. Increased Calorie Burn: HIIT workouts have been shown to burn more calories than traditional steady-state cardio. This is because the short, intense bursts of exercise raise your heart rate and metabolism, allowing you to burn more calories both during and after your workout.

  2. Improved Cardiovascular Health: HIIT workouts help improve cardiovascular health by increasing your heart rate and oxygen consumption during exercise. This can lead to lower blood pressure, improved circulation, and a reduced risk of heart disease.

  3. Increased Muscle Mass: HIIT workouts can also help build muscle mass by engaging multiple muscle groups and causing muscle fatigue. This is especially true when combined with strength training exercises.

  4. Time-Efficient: HIIT workouts are typically shorter than traditional cardio workouts, making them an excellent option for those with limited time. You can get a complete workout in as little as 20-30 minutes, making HIIT perfect for busy schedules.

  5. Variety: HIIT workouts are highly customizable and can be modified to suit your fitness level and goals. This variety helps keep your workouts fresh and challenging, preventing boredom and helping you stay motivated.

Photo by nappy

Tips for Starting HIIT Workouts

  1. Start Slow: If you're new to HIIT workouts, it's important to start slow and gradually increase the intensity and duration of your workouts. Start with a 1:2 work-to-rest ratio and gradually work your way up to a 1:1 or even a 2:1 ratio.

  2. Focus on Form: HIIT workouts can be intense, so it's important to focus on proper form to prevent injury. Make sure you're using the proper technique for each exercise and listen to your body to avoid overexertion.

  3. Incorporate Strength Training: Strength training exercises can be incorporated into HIIT workouts to increase muscle mass and improve overall fitness. Exercises like squats, lunges, and push-ups can be added to your routine to increase the intensity and target specific muscle groups.

  4. Incorporate Active Recovery: Active recovery exercises like walking or light jogging can help reduce muscle soreness and prevent injury. Make sure to include active recovery periods between your high-intensity intervals.

  5. Consistency is Key: Like any fitness routine, consistency is key when it comes to HIIT workouts. Aim to incorporate at least 2-3 HIIT workouts into your weekly routine to see results.

Photo by Li Sun

Sample HIIT Workout Here is a sample HIIT workout to try at home or at the gym:

  1. Warm-up: 5 minutes of light cardio (jogging, jumping jacks, etc.)

  2. Round 1: 30 seconds of high knees, 30 seconds of rest

  3. Round 2: 30 seconds of jump squats, 30 seconds of rest

  4. Round 3: 30 seconds of mountain climbers, 30 seconds

Photo by cottonbro studio

bottom of page