What Workouts Are HIIT and How to Do Them

HIIT workouts are a great way to get in shape and improve your cardiovascular health. Learn what HIIT is and how to do it with this guide.


HIIT, or high-intensity interval training, is a form of exercise that combines short bursts of intense activity with periods of rest. HIIT workouts can be done in as little as 10 minutes and are said to be one of the most effective and efficient ways to exercise. In this article, we will discuss the basics of HIIT and how to do it. We will also cover the benefits of HIIT workouts and why they should be an important part of your fitness routine.

Definition of HIIT

High-Intensity Interval Training (HIIT) is a type of exercise that alternates between intense bouts of activity and then recovery periods of lower intensity. HIIT exercises help to torch calories and build lean muscle throughout the body while also improving cardiovascular health. As one of the most effective ways to burn fat, HIIT proves popular with fitness enthusiasts; its intense workouts can be completed in a relatively short amount of time.

The setup of a HIIT workout can vary based on individual goals. Generally, it consists of an initial warm-up period followed by alternating low intensity exercise and high intensity cardiovascular activity for 3–5 minutes each with 1–2 minutes rest in between segments. The cycle is then repeated for several rounds depending on your training level and the intensity you are looking to achieve.

HIIT workouts typically involve exercises focusing on one or two muscle groups, such as running, biking, or swimming to get your heart rate up during high-intensity segments followed by exercises that target multiple muscle groups like lunges, burpees, squats, etc., during the active rest periods. Many people also choose compound movements such as mountain climbers or jumping jacks that focus on multiple muscles at once; this may be done both during the high-intensity periods as well as the lower intensity phases in order to maximize calorie burning while still providing progress towards their fitness goals.

Benefits of HIIT

High Intensity Interval Training (HIIT) has been gaining popularity in recent years as a more efficient and challenging way to exercise. HIIT workouts involve short bursts of very intense activity, followed by brief periods of rest. This type of workout alternates between the anaerobic and aerobic energy systems, allowing individuals to work at an intensity that helps them reach their fitness goals faster.

In addition to its efficiency and effectiveness, HIIT can burn more calories in less time than traditional steady-state cardio workouts, build strength and cardiovascular endurance, improve oxygen utilization, enhance lactate threshold and increase metabolic rate long after the workout has ended. It also helps prevent overuse injuries often associated with traditional aerobic activities such as running or cycling by allowing the body to rest between bouts of intense exercise. HIIT strengthens joints through improved stability while simultaneously providing a great way to shed some extra pounds or tone up muscle groups in order to improve overall body composition. Finally, it is well suited for any environment – gym or no gym – making it both fun and versatile!

Types of HIIT Workouts

High Intensity Interval Training (HIIT) is a type of workout that has become increasingly popular in the fitness community. It is designed to help you get the most out of your workout in the shortest time possible. HIIT workouts usually involve short bursts of intense activity followed by short periods of rest between sets. There are a variety of HIIT workouts that you can do, including sprints, burpees, jump squats, and more. Let’s explore some of the different types of HIIT workouts and how to do them.

Sprint Intervals

Sprint intervals, which involve short bursts of very high-intensity speed work, are a classic form of HIIT. This type of interval training is a great way to tap into the anaerobic energy system without having to commit hours at a time.

To perform a sprint interval workout, you will need access to a flat surface such as a track or sport field that is accessible near your home or gym. If needed, you can adapt the basic structure and exercises with traditional cardio machines like treadmills and stationary bikes.

Start with warm-up by walking or jogging at an easy effort for 5-10 minutes before gradually increasing the intensity to around 70% of your maximum effort for another two minutes – this is known as an active warm up.

Following your active warm up, you begin your first sprint interval by running at 90-100% max effort for 30 seconds. Slow down for 60 to 75 seconds before moving onto the next sprint interval. It’s important that rests are taken in between sets in order to reset body form and control breathing rate so repeat sprints can be performed at full effort safely and productively. Repeat this cycle 6-8 times – or more depending on fitness levels – then finish with 5 minutes of jogging or walking followed by stretching. If you’re looking for fun alternative movements that use more dynamic motions during rest periods, bodyweight circuits are also effective ways of completing HIIT sessions like these sprint intervals!


Tabata is a type of high-intensity interval training (HIIT). It is based on a 1996 study on elite speed skaters by Izumi Tabata published in the journal Medicine and Science in Sports and Exercise. The original Tabata protocol was 20 seconds of intense exercise followed by 10 seconds of rest, repeated eight times for four minutes. This formula has been modified numerous times, but typically involves short bouts of high-intensity, full-body exercise.

Tabata can be tailored to specific fitness goals and can include any type of exercise – Weightlifting, calisthenics, running, cycling or sports drills are all suitable for a Tabata workout. While planning a Tabata workout it’s important to consider your skill level; it’s best to choose exercises that you’re already confident performing.

During the allotted 20-second set periods of your activity you must push as hard as possible in order for it to be effective and beneficial – not just jogging at an easy pace for the entire 20 seconds but instead sprinting or doing a difficult household chore like washing dishes with intense effort throughout the allotted time frame. After each set take 10 seconds rest before starting the next one so that your body can recover enough to perform at its maximum capacity during the next set. Completing 8 sets takes four minutes total, though you should warm up before beginning and cool down properly afterwards with low impact aerobic activity such as walking.

Circuit Training

Circuit training is one form of HIIT in which you move rapidly from set to set, with minimal rest periods in between. This type of HIIT is best for burning fat and can be used in numerous ways.

For example, you could create an efficient circuit consisting of one strength exercise and two cardio exercises; after completing the three exercises, take a 30-second rest period and then repeat five times. You can also create a circuit using three different strength exercises; after finishing the three exercises, take a 30-second rest period before starting again.

For another idea, you could also try an HIIT circuit with four options: two strength moves and two cardio moves — complete each move for 45 seconds followed by 15 seconds of rest before moving to the next exercise. Repeat this cycle five times to create one full workout session. Lastly, you can include some flexibility training into your circuits by stretching between your exercises to keep your body fluid throughout each workout session — add in hip openers, calf stretches or hamstring stretches as needed.

Preparing for a HIIT Workout

Preparing for a HIIT workout is an important step in making sure you get the most out of it. HIIT stands for High Intensity Interval Training and involves alternating between short bursts of intense activity and rest periods. Before you jump into a HIIT workout, there are some key things you need to do to ensure your safety and maximize the benefits of this type of workout. Let’s go through them.


Before beginning any HIIT workout, it is important to perform a five-minute warm up. Warming up makes your body temperature rise, relaxes muscles and joints, and improves the flow of blood to the working muscles. The warm-up should include dynamic movements such as gentle jogging, knee lifts, butt kicks and high knees. This increases your heart rate and gets energy systems prepping for activity. It also allows time for muscles to elongate so that form and range of motion are optimized for each exercise included in the HIIT workout. After warming up for five minutes, the individual can move onto metabolism boosting HIIT exercises of choice – such as running sprints or performing squats with hip thrusts – which help increase strength and power output through short periods of intensive work followed by short recovery periods.


Cool-down is an important part of any HIIT workout. After a vigorous, high-intensity workout, it’s essential to take time to rest and recover for your body to be ready for your next session. Whether you’re doing a 20-minute HIIT routine or an hour long endurance race, proper cool-down ensures recovery and reduces the chances of injury or soreness.

To cool down correctly, it’s best to start with light aerobic exercises such as walking or cycling at a steady pace. This will help bring the breathing and heart rate back to normal while slowly stretching the muscles that have been worked during the exercise. As your body starts to relax, try some dynamic stretches like arm circles and leg swings.

It’s also important that you remain hydrated during your cool down period since dehydration can trigger inflammation in joints and muscles. Finally, don’t rush through your cooldown -endurance athletes should aim for at least five minutes of cool down after each session while shorter duration workouts should get a minimum of three minutes cooldown period. Taking this time can help reduce soreness while improving the speed of recovery after intense workouts

HIIT Workouts

High-intensity interval training (HIIT) is a type of cardio training that alternates between short periods of intense anaerobic exercise and recovery periods. HIIT is beneficial because it can help you burn more calories in a shorter period of time. Furthermore, HIIT workouts can be modified to suit any fitness level. In this article, we will discuss what HIIT workouts are and how to do them.


Squats are classic strength-training exercises that can be an effective part of a High Intensity Interval Training (HIIT) workout. To perform a HIIT interval of squats, start by standing with your feet shoulder-width apart with your weight in your heels. Push your hips back and bend your knees as if you’re sitting in a chair until the thighs are parallel to the ground. Pause for one second and return to standing. This completes one repetition of the exercise.

For a HIIT workout, vary the amount of time you spend doing each rep — pun intended! So, you could do 10 squats for 10 seconds each, followed by 20 seconds rest; 20 squats for 15 seconds each followed by 45 seconds rest; 30 squats for 20 seconds each followed by 60 seconds rest; etc. As long as the total amount of work and rest is equal (i.e., 10+20=30), you can tailor this approach to meet your individual fitness level and goals.

To take this type of HIIT squat session up another notch, incorporate other bodyweight or resistance exercises into it such as pushups, jumping jacks or plank holds — whatever challenges you most! Have fun and stay safe as you get fit with HIIT workouts!


Burpees are one of the most common exercises used in HIIT, or high-intensity interval training, workouts. They involve a full-body workout and can be done anywhere, with no equipment. The objective of a burpee is to raise your heart rate as quickly as possible in just a few seconds.

The classic burpee involves two steps: squatting down and then performing a jump or an explosive movement from the bottom position. You can modify this exercise based on your fitness level by adding in extra movement at each step that increases the intensity. For example, you can add a plank and push up each time before going into the next squat position, making it more of an upper body and core workout. You can also add squat jumps for extra cardiovascular output instead of simply performing squats on their own.

Burpees provide numerous benefits such as building strength and improving cardiovascular fitness, in addition to increasing metabolism during and after exercise. As such, they are ideal for HIIT workouts that are designed to provide quick bursts of cardio and strength training all at once. When attempting burpees, make sure you properly warm up prior to doing them, since they involve various dynamic movements that require specific coordination on your part. With regular practice over time, you will become stronger and fitter while managing to reach maximum intensity intervals in just minutes!


Push-ups are a common form of High Intensity Interval Training (HIIT) that offers a number of benefits such as increased strength, improved balance, and increased power. Push-ups are an ideal exercise for HIIT due to their highly concentrated nature and ability to be performed anywhere with no special equipment. When performing push-ups as part of HIIT, the intensity should be high and the rest periods between rounds should be short, generally no longer than 30 or 45 seconds. Depending on your individual fitness level, you may want to start with a lower number of push-ups or slightly longer rest periods. As you become more fit, you can gradually increase the number of reps as well as decrease rest times until you reach your desired intensity level.

To perform a push-up, begin in the plank position with your palms shoulder width apart beneath your shoulders and your core engaged. While keeping your core tight and head looking down at the floor, lower yourself slowly until your chest is almost touching the ground before pressing back up to starting position with arms fully extended. It is important that each repetition is performed in a controlled manner to ensure proper form and prevent injury. To maximize results from HIIT exercise it is essential that good form be maintained throughout each rep.


Lunges are a form of bodyweight exercise that work multiple muscle groups. They can be done both as part of a HIIT workout routine or as a standalone exercise. Lunges target the hips, thighs and glutes and can help improve balance and strength.

When doing lunges as part of a HIIT routine, be sure to move quickly between each lunge and maintain an upright posture with your shoulders back and chest up during the entire routine. Aim to do 10-12 reps per leg while changing direction often, such as side lunges, reverse lunges, walking lunges, etc. Incorporating burpees into your HIIT workout is another excellent way to get your heart rate up while working many muscles at once.

To ensure proper form when doing lunges:
-Start standing with feet together. Step one foot back behind you and lower the body until both legs form 90° angles at their knees
-Keep the chest lifted and eyes forward while keeping weight evenly distributed on both feet
-Return to starting position before alternating sides


High intensity interval training (HIIT) is a great way to get a full-body workout in a short amount of time. HIIT workouts are fast-paced, intense, and effective. They also don’t require any equipment, making them easy to do at home. HIIT workouts can be used to target any muscle group, allowing you to tailor your workout to your needs. With HIIT workouts, you can get an effective workout without spending hours in the gym.

Safety Tips

It is important to be aware of the potential risks involved with high-intensity interval training and to ensure that you are taking appropriate precautions when undertaking HIIT workouts. Here are some safety tips for performing HIIT:

– Speak to your doctor beforehand. Before starting any exercise regimen, it is important to consult a doctor or medical professional. They can provide personalized advice, tailored to your health and specific conditions.
– Master basic exercises before trying more advanced ones. Many HIIT exercises involve bodyweight moves as well as weight lifting, cardiovascular activities, plyometrics and strength training. Make sure you master basic versions of these exercises before performing advanced levels of intensity in order to reduce the risk of injury.
– Calculate your intensity level accordingly: If you are unable to complete all the reps during an HIIT workout, slow down the next round so that you can work within your limits while still pushing yourself out of your comfort zone; this allows for short bursts of extreme intensity while maintaining proper technique and form.
– Proper form is key: When doing an ASHIIT workout or similar intense routine, make sure that you focus on using good form in order to maximize results and also minimize potential injury risks – especially when it comes to weighted exercises like squats or deadlifts.
– Talk with a fitness professional: If at any point during a workout you feel like your form is slipping or that something just isn’t quite right – take a break! There’s no shame in resuming after a brief pause – in fact talking with a qualified fitness instructor about proper form can be highly beneficial in helping ensure you do perform safely and efficiently.

Advantages of HIIT Workouts

High-intensity interval training, also known as HIIT, is an increasingly popular type of fitness program that incorporates short bursts of intense activity interspersed with periods of rest or low-level activity. HIIT workouts challenge both your aerobic and anaerobic systems, delivering a number of health benefits. Here are some benefits to including HIIT workout in your routine:

1. Improved Conditioning – HIIT workouts can improve your overall conditioning by improving your muscular strength and endurance.
2. Increased Oxygen Utilization – Research shows that regular participation in HIIT workouts helps increase the body’s utilization of oxygen, which increases athletic stamina and energy levels.
3. Increased Metabolism – HIIT workouts can increase resting metabolic rate (RMR) for up to 24 hours after a workout session, resulting in improved burning of calories throughout the day.
4. Low Impact Workouts – Another advantage to doing these types of high intensity interval training programs is that they can be very effective in a relatively short period of time and with minimal equipment or space needed to do them; they are also much less taxing on joints than regular running or other continuous forms of exercise.
5. Workouts You Enjoy – The key to any successful fitness program is finding something that you enjoy doing so you’re motivated to continue doing it over the long-term and HIIT provides several options for making the most out of each and every workout session—whether it’s sprinting up stairs or hitting the battle ropes— no matter what your individual preference is!

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