HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (2024)

If you are new to fitness or you are simply stuck in your current mode of low-to-moderate intensity workouts, HIIT can be intimidating. You’ve probably heard about the countless benefits and you see all the best trainers touting HIIT workouts as the best kind of training for building and maintaining muscle while losing weight and fat in a time-crunched manner

But you are still hesitant about starting. Maybe you don’t know how to format a HIIT workout, maybe you don’t know what HIIT exercises are good for beginners, or maybe you are just not motivated enough. In any case, and no matter what the excuse is, this post is here to get you ready for HIIT training.

We are covering all the bases of HIIT, and the good news is, it isn’t complicated. In fact, the concept and workouts are simple. However, HIIT workouts, even with beginner exercises, will be brutal. You’ve been warned.

Table of Contents:

  • WhatIs A HIIT Workout?
  • Types Of HIIT Workouts
  • HIIT Exercises & Workouts For Beginners: How To & Programming Tips
  • HIIT Benefits
  • How Often You Should Do HIIT Workouts
  • HIIT Workout Results
  • Best HIIT Beginner Exercises
  • HIIT Workouts For Beginners
  • HIIT Workout Schedule

HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (1)

    What is a HIIT workout?

    HIIT is an acronym for High-Intensity Interval Training. As the name suggests, HIIT workouts are very intense, and the rest periods are done using strict intervals. To simplify it, a hiit workout incorporates full-body, compound exercises, typically bodyweight exercises only, which are done in short, intense bursts, at nearly one hundred percent of your max effort, followed by short, sometimes active rest.

    For example, 20 seconds at max effort doing a full-body exercise like burpees, followed by 10 seconds of rest, and repeat this interval20 times. That’s a HIIT workout.

    HIIT workouts can use various work to rest structures, but the work time will rarely go over 30-40 seconds per set, as it isextremely difficult to go all out for more than that, not to mention, maintain that same effort over the length of the workout, which can range from 5-30 minutes (however, generally in the 10-20 minute range).

    To get sciency with it. A HIIT workout alternates work intervals of 85 to95 percentmax heart rate and rest periods that won’t drop your heart rate below 60 to 65 percent max. If you aren’t in this range, you aren’t doing HIIT.

    If you have a heart rate monitor, you will know whether or not you are in this range. If not, then use your best judgment. You will know if you are pushing yourself to the max, but the rest period can get tricky, so when in doubt, keep moving (i.e. jog in place).

    Types of HIIT Workouts

    Here area few HIIT workouts. Read through them, that way you will understand how to do HIIT workouts. Later in the article, we will show you the best HIIT exercises for beginners and we willprovide a few more HIIT workouts…

    1. Tabata:

    TABATA is probably the most famous HIIT protocol. It involves one full body exercise, done for 20 seconds at max effort, interspersed with a brief 10 seconds recovery. TABATA workouts typically last 4-10 minutes. So if it was a 10 minute Tabata workout, you’d have done 20 sets, which is 6.6 minutes of work. This allows a quick workout to pack a big punch.

    2. Sprints:

    Sprint HIIT workouts are very straight forward. There are three easy ways to go about it.

    • 8-second sprint followed by 12 seconds of jogging. Do this for 10-20 mins.
    • 30-second sprint followed by 4 min run. Do this for 18-30 mins.
    • Tempo run: 40-yard sprint, walk back to the starting line and repeat as soon as you reach the line. Do this for 10-15 mins.

    By definition, sprinting is running at full speed, which means you will be giving it your max effort at every sprint.

    Make sure to warm up with dynamic stretches and a few laps before doing sprints. Moreover, start your first sprint at 80% and work your way up to 90-100%. If not, you are at risk of an injury like a pulled hamstring. If you're looking for some sprinting inspiration, be sure to check out our HIIT treadmill workouts!

    Cycling: You can do HIIT workouts in similar ways with cycling on a stationary bike or on a road bike. We've got great HIIT recumbent bike exercises for you to check out.

    3. 15/35, 20/40, 30/30:

    You can structure your work to rest ratio in various way. Just make sure you can give it max effort each set.

    So, you could do workouts that use 15 seconds work, 35 seconds rest or 20 seconds work, 40 seconds rest or 30 seconds work, 30 second rest. This is good for beginners.

    For more advanced fitness levels, you could do 40/20 (40 seconds work, 20 seconds rest).

    For these kinds of workouts, you can do circuits of various HIIT exercises or just one exercise. It's up to you!

    In any case, the goal is to get up to 90-95% of your max heart rate each set, then when resting, not let it drop below 65%. So the work-rest intervals should be according to that. You do the exercise(s) at max effort, then the rest is just enough so you recover to 65-75% of max heart rate, then you go at it again. This will allow you to reap all the real benefits of HIIT workouts.

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    Is HIIT training good for beginners?

    HIIT training is great for all levels. It will be especially effective for beginners. You will see results quickly and they will be noticeable. So, just because you are a beginner to working out, you should still employ HIIT into your workout plan (2-3 times a week).

    The only difference between a HIIT newbie and a HIIT expert is an expert will have to work harder to achieve 95% max heart rate. This means different kinds of exercises are used for HIIT beginners than advanced HIIT trainees.

    That being said, many of the exercises are similar, just beginners can do slightly easier variations…i.e. half burpees instead of full burpees. Even with the same exercise, you can control the intensity. For example, an intermediate HIIT trainee may do burpees just like an advanced trainee, but the advanced trainee takes the intensity up a couple of notches by being more explosive.

    How do you do HIIT for beginners?

    HIIT for beginners is done in the same manner as HIIT for the more advanced. The workout structure is similar as is the effort and goal (reach near-max heart rate interspersed with rest of no lower than 65% max heart rate). The only difference between beginners and more advanced levels is how you achieve your max heart rate. This means HIIT beginners can do different full body, explosive exercises, which would be too easy for the more advanced and wouldn’t allow them to achieve max heart rate.

    All in all, the exercises chosen for a beginner HIIT workout will be as difficult for the beginner as the exercises an advanced person is doing during their advanced HIIT workout. Again, the effort should be the same. Just the way to reach that max effort is different.

    HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (3)

    HIIT Benefits

    HIIT workouts are very effective. For many of the following fitness benefits, High-Intensity Interval Training is the best way to achieve them.

    1. Burn a lot of calories in a short time.
    2. High metabolic rate hours after exercising (which also helps increase overall metabolism).
    3. Lose fat without losing muscle (can even gain muscle using HIIT while cutting weight if you eat a high protein diet).
    4. Improves oxygen consumption and blood flow to muscles.
    5. Reduces resting heart rate.
    6. Reduces blood pressure (mainly for those who are overweight).
    7. Lowers blood sugar levels (great for people with type 2 diabetes).

    Other benefits are: HIIT workouts are efficient, they can be done anywhere, and they don’t require any equipment. If you are short on time but you want serious results, HIIT is the way to go. However, you shouldn’t do HIIT every day as it will be too taxing on your body. You need to take the time to recover between HIIT sessions.

    Comparing HIIT Training to Traditional LIIT Weightlifting and Steady State Cardio:

    Let’s consider the above as we compare HIIT to traditional fitness regimens that involve cardio and weightlifting.

    When comparing a 30 minute HIIT, weight training and running workout, research proves that HIIT is king for burning calories and improving metabolism.

    Although HIIT workouts are typically less than 30 minutes, if you did a 30 minute HIIT workout, effectively, you’d burn up to 3 times the amount of calories as you would with a weightlifting or steady-state cardio workout (research study).

    This means you could burn the same amount of calories as a 30 minute traditional workout in 1/3rd the time.

    As for metabolic rate, like weightlifting and jogging, HIIT increases your metabolic rate. However, HIIT workouts are shown to keep high oxygen consumption for up to 24 hours (which relates to your metabolic rate), whereas weightlifting and jogging typically only increase oxygen consumption for a short period of time after the workout (research study).

    HIIT workouts are comparable to traditional endurance workout in terms of metabolic rate, but they can be done in much less time.

    HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (4)

      HIIT Programming: Length & Frequency

      HIIT workouts range from 5-30 minutes. However, HIIT is most effective in the 10-20 minute range. If you are a beginner to fitness, then aim for 10-15 minutes. If you are in good shape but new to HIIT workouts, go for 15-20 minutes.

      Push yourself with each workout. If your HIIT workout isn’t killer, you aren’t going hard enough.

      Ideally, you want to do 2-3 HIIT workouts a week. At a minimum, at least one. Your workout plan should include resistance training, cardio and stretching as well, so you will need to mix in HIIT workouts throughout the week in a manner that doesn’t make you susceptible to overtraining. You need time to recover from taxing workouts.

      When to do HIIT workouts

      If you are doing resistance training and cardio, your weekly plan can look like this:

      • Day 1: Resistance Training
      • Day 2: Cardio
      • Day 3: HIIT
      • Day 4: Rest
      • Repeat

      If you want to do two workouts a day:

      • Day 1: AM - Cardio; PM - Resistance Training
      • Day 2: Rest
      • Day 3: HIIT Workout
      • Day 4: Rest
      • Repeat

      HIIT Workout Results

      If you are doing 2-3 HIIT workouts a week, along with resistance training, you can expect to see some fantastic results. Of course, a proper diet and enough sleep is needed for the best results andadequate recovery.

      You can start to see results from HIIT in as little as two weeks, but typically, within 3-4 weeks you should absolutely see some positive results. Again, this is dependent on your diet (the most crucial part of losing weight) and if you are doing proper HIIT workouts (not all circuit training is HIIT! Don't be fooled).

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (5)

      What are the best HIIT exercises?

      In general, the following types of exercises are great for HIIT workouts:

      • Burpees
      • Mountain Climbers
      • Sprints
      • Tuck Jumps
      • High Knees
      • Lateral Lunges with Hops
      • Box Jumps

      As you can see, explosive, full body exercises are what you want for HIIT workouts.

      If you are a beginner, some of these exercises can be too difficult, especially over the length of a HIIT workout. So, that’s why we put together the best beginner HIIT exercises below.

      18 Best Beginner HIIT Exercises

      Paulina Kairyspresents 18 fat-burning HIIT exercises for beginners. Use these exercises to create a killer HIIT workout that will get you shredded, toned, and swimwear ready.

      See below for a list of these 18 beginner HIIT exercises (with timestamps) and a few beginner HIIT workout examples.


      18 HIIT Exercises for Beginners:

      1. Tempo Squats (0:05)
      2. Lateral Squats (0:16)
      3. Squat to Inchworm (0:27)
      4. Up Downs, Low Impact (0:41)
      5. Up Downs, High Impact (0:55)
      6. Lateral Skiers, Low Impact (1:08)
      7. Lateral Skiers, High Impact (1:19)
      8. Shuffle | Reverse Lunge (1:30)
      9. Fast Feet (1:41)
      10. Elevated Push Up | Mountain Climbers (1:48)
      11. Butt Kicks (2:02)
      12. Lateral Shuffle (2:10)
      13. Bear Crawl (2:21)
      14. Power Lunge (2:33)
      15. High Knees (2:44)
      16. Jumping Jacks (2:53)
      17. Squat | Lateral Kick (3:04)
      18. Jab | Cross | Shuffle (3:17)

      Here are pictures for each of the above exercises, in order, and taken from the video above:

      1. Tempo Squats

      Slow down, pause at bottom, explode up.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (6)

      2. Lateral Squats

      Squat, step right, squat, step left, squat.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (7)

      3. Squat to Inchworm

      Reach for the sky, squat, place hands down, crawl forward into a plank, then reverse.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (8)

      4. Up Downs, Low Impact

      Like a burpee, but without jumping and push ups.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (9)

      5. Up Downs, High Impact

      Like a burpee, but without a push up.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (10)

      6. Lateral Skiers, Low Impact

      Jump laterally, back and forth with balance.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (11)

      7. Lateral Skiers, High Impact

      Jump laterally, back and forth, with explosiveness and speed.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (12)

      8. Shuffle | Reverse Lunge

      A reverse lungethen forward shuffle (skier jacks), repeat.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (13)

      9. Fast Feet

      Small, quick movements/steps on the balls of your feet.

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      10. Elevated Push Up | Mountain Climbers

      One push up, then one mountain climber (both legs), repeat.

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      11. Butt Kicks

      Short, fast alternating kicking movements aimingto tap your heels to butt.

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      12. Lateral Shuffle

      Step laterally, bend down/squat to touch floor, repeat. Go in one direction for several reps before changing directions.

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      13. Bear Crawl

      Crawl on hands and balls of feet, while keeping back flat and knees off ground.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (18)

      14. Power Lunge

      Reverse lunge with explosive concentric (upward) movement. Bring knee up high each rep. Alternate sides each rep.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (19)

      15. High Knees

      Like running in place with an exaggerated knee height. Aim to bring knees up as high as your hips.

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      16. Jumping Jacks

      Everyone knows this.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (21)

      17. Squat | Lateral Kick

      Squat then into a lateral kick as you come up.

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (22)

      18. Jab | Cross | Shuffle

      A shadow boxing move; just have fun with this one.

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      5 BEGINNER HIIT WORKOUTS YOU CAN DO ANYWHERE

      You now know thebest moves. Now, it's time to plug those into actual workouts that you can perform anywhere. There's no equipment required for these routines!

      1) 1-to-1 Circuit (10 mins total):

      Choose 5 exercises, following a 30-second work-to-rest ratio, completing two rounds. Below is a sample routine. Simply plug in the exercises of your choosing!

      Exercise

      Work (seconds)

      Rest (seconds)

      Tempo Squats

      30

      30

      Elevated Push Up

      30

      30

      Butt Kicks

      30

      30

      Bear Crawl

      30

      30

      Jumping Jacks

      30

      30

      2) Tabata (4 mins total):

      This is as simple as it gets!Choose the hardest exercises for you (just one exercise), and follow a20 seconds on/10 seconds rest format, for a total of 8 sets.

      3) 40/20 Circuit (20 mins total):

      Choose 5 exercises, this time following a 40-second work/20-second rest ratio, completing 4 rounds total. Here's another sample workout for you. Use it as is, or plug in the moves of your choosing!

      Exercise

      Work (seconds)

      Rest (seconds)

      Butt Kicks

      40

      20

      Tempo Squats

      40

      20

      Lateral Shuffle

      40

      20

      Mountain Climbers

      40

      20

      Fast Feet

      40

      20

      4) 20/10 Circuit (15 mins total):

      Following this template, choose 6 exercises and use a20-second-work/10-second rest format. Complete 5 rounds total. Here's some beginner HIIT workout inspiration!

      Exercise

      Work (seconds)

      Rest (seconds)

      Fast Feet

      20

      10

      Shuffle l Reverse Lunge

      20

      10

      Lateral Skiers

      20

      10

      Squat to Inchworm

      20

      10

      Bear Crawl

      20

      10

      Jab l Cross l Shuffle

      20

      10

      5) The Run Through (15 mins total):

      Choose 15 exercises, and follow a 40-second-work/20-second-rest ratio. Youcan also do 35/25 or 30/30 to make it easier. Performeach exercise, one after the other, until all 15 are completed.

      Exercise

      Work (seconds)

      Rest (seconds)

      Tempo Squats

      40

      20

      Fast Feet

      40

      20

      Up Downs

      40

      20

      Lateral Squats

      40

      20

      Lateral Shuffle

      40

      20

      Elevated Push Up l Mountain Climbers

      40

      20

      Bear Crawl

      40

      20

      Lateral Skiers

      40

      20

      High Knees

      40

      20

      Squat to Inchworm

      40

      20

      Shuffle l Reverse Lunge

      40

      20

      Power Lunge

      40

      10

      Squat l Lateral Kick

      40

      20

      Jab l Cross l Shuffle

      40

      20

      Jumping Jacks

      40

      20

      Be sure to push yourself as hard as you can with each of these HIIT workouts. Try not to rest at all during work time, but if you do, keep the position or just slow the tempo.

      Bonus BeginnerRoutine: HIIT Treadmill Workout

      We have another great HIIT workout that can be done on a treadmill. Be warned, this one is very intense and probably not best for beginners. Be sure to warm up first.

      • Get on a treadmill, but don’t turn it on. This workout will take 16 minutes.
      • Holding onto the treadmill bar in front of you, press into the treadmill with all your power and start to sprint (again the treadmill is off, so you will be using all of your power to move the belt. Maintain a sprint with your hands on the handle).
      • Sprint for 15 seconds, then rest for 45 seconds (you can also do 10 seconds sprint, 50 seconds rest).
      • Do this for 16 sets (or 16 minutes in total).

      Enjoy treadmill training? Check out more greatHIIT Treadmill Workouts!

      Related: At-Home Workout Routines for Beginners

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (24)

      Hiit and Weight Training Schedule for Beginners

      Looking for a great schedule to follow? Look no further!

      Full Body Training Schedule

      Day

      Workout Description

      Intensity & Duration

      1

      Full Body Resistance Workout

      Moderate

      2

      Cardio (e.g., jogging, cycling, etc.)

      Moderate, 40 mins

      3

      HIIT Workout

      High, 10 mins

      4

      Rest

      N/A

      5

      Full Body Resistance Workout

      Moderate

      6

      Cardio (e.g., jogging, cycling, etc.)

      Moderate, 40 mins

      7

      HIIT Workout

      High, 10 mins

      8

      Rest

      N/A

      9

      Rest or Repeat from Day 1

      N/A

      Upper/Lower Body Training Schedule

      Day

      Workout Description

      Intensity & Duration

      1

      Lower Body Resistance Workout

      Moderate

      2

      Cardio (e.g., jogging, cycling, etc.)

      Moderate, 30-40 mins

      3

      HIIT Workout

      High, 10 mins

      4

      Rest

      N/A

      5

      Upper Body Resistance Workout

      Moderate

      6

      Cardio (e.g., jogging, cycling, etc.)

      Moderate, 40 mins

      7

      HIIT Workout

      High, 10 mins

      8

      Rest

      N/A

      9

      Rest or Repeat from Day 1

      N/A

      **NOTE: ALL HIIT WORKOUTS WILL BE CONSIDERED FULL BODY, BUT THEY DO TYPICALLY TAX THE LOWER BODY AND CORE MORE**

      For resistance training (weights or bodyweight workouts), a good goal for beginners is to do 8-12 sets for each muscle group per week. That’s sets, not exercises.

      FAQs:

      Let's answer some frequentlyasked questions about HIITworkouts for beginners.

      Do HIIT workouts burn fat better than weight training and running?

      In terms of reducing fat, HIIT and moderate-intensity workouts both burn fat, but, again, HIIT does it in much less time. The additional benefit that comes with burning fat through HIIT is that you can maintain and even build muscle (research study).

      Can HIIT workouts build muscle?

      Gaining muscle through HIIT is not guaranteed, as other factors like diet and the individual’s fitness level and body composition come into play, but it will surely be better for your muscles than steady-state running.

      The gold standard of building muscle is weight training.

      Is HIIT workout like cardio?

      HIIT is similar to cardio, in that it burns fat and improves endurance. However, HIIT is more like a hybrid of resistance training and cardio, but a lot harder. HIIT offers additional benefits that cardio doesn’t, it is more efficient.

      Can you do HIIT workouts every day?

      As you can see, you won’t be doing back to back HIIT workouts, as that is too taxing on the body, especially for beginners. Space out your intense workouts, and do some moderate-intensity workouts as well. Both are effective. Moderate-intensity weight training is great for building muscle.

      Also, add in some flexibility training throughout the week. Every few days, do a full body stretching routine. Just don’t do it before a workout!

      Should I only do HIIT Training?

      While we compared HIIT to weight training and cardio, we are not recommending that you only do HIIT workouts. An ideal workout plan will incorporate weight training (or resistance training of some sort - i.e. bodyweight calisthenics), HIIT, and cardio.

      They all have their place in fitness. Utilize HIIT for burning fat, boosting metabolism, and keeping your body in tip-top shape; include resistance training for hypertrophy and strength; and perform cardio for endurance and a healthy heart. And when in doubt, it never hurts to enlist the help of acertified personal trainer to make sure your program is well rounded.

      HIIT Workouts For Beginners: Final Takeaways

      If you're ready to get in shape quickly and burn calories like crazy, a HIIT workout plan is just what you need! Remember, it's going to be hard, but the best part is that it isn't going to require you to spend hours exercising to see results!

      Pair these routines with resistance training, some LISS cardio, and a healthy diet, and you'll be well on your way to meeting any goals you may have.

      Battle on!

      Interested in more great HIIT workouts? Check out the 6 Best Fat Burning HIIT Workouts For Weight Loss, HIIT Workouts For Women, and the Best HIIT Rowing Workouts!

      HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips (2024)

      FAQs

      How should a beginner start HIIT? ›

      If you're new to the HIIT format, a good way to ease in is to pick a single cardio-focused machine or exercise. The treadmill is often the least intimidating for beginners. After a warm up, try sprinting as fast as you can for 10 seconds, then walking or resting for 50 seconds. Repeat this six times.

      What is a good HIIT ratio for beginners? ›

      HIIT Workouts for Beginners

      HIIT workouts include a short period of all-out effort, followed by a rest period. The work-to-rest ratio can vary, but typically includes a ratio of 1:2 to start with. If your maximum effort set is for 30 seconds, a rest period of 60 seconds may follow.

      What is the best HIIT exercise? ›

      28 Best HIIT Workouts for Beginners
      • Box jumps.
      • Skipping rope.
      • Dumbbell thrusters.
      • Kettlebell swings.
      • HIIT rowing workouts.
      • Step-ups.
      • Jump rope and squat combo.
      • Tempo squats.
      May 8, 2024

      Is 20 minutes of HIIT per day enough? ›

      In fact, it's much better to spend 20 minutes working out each day, than 1 hour once a week! The reason HIIT is so effective in as little as 20 minutes is that it involves maximum exertion when training.

      Does HIIT help lose belly fat? ›

      Studies have shown that HIIT can help to lose belly fat, but it's likely this is from overall weight loss. If you want to lose fat from your stomach, your best bet is a calorie deficit and regular exercise, including HIIT workouts.

      What form of HIIT is most effective? ›

      The most effective type of HIIT depends on your preferences, ability, and fitness goals. Create a routine that includes high intensity cardio and some form of resistance. If you want to prioritize cardio, include exercises such as cycling, running, and swimming.

      What exercise burns the most belly fat? ›

      Among the best workouts to lose belly fat, High-Intensity Interval Training (HIIT) stands out as a highly effective exercise regimen.

      What are the disadvantages of HIIT training? ›

      Stress on Muscles, Joints, and Nervous System: In general, high-intensity exercise is going to be more impactful on your joints and connective tissues, and will cause more strain on your muscles and nervous system than low or moderate intensity cardio.

      How to do a HIIT workout correctly? ›

      Basically, you push harder for a short duration (20 seconds to a few minutes) before slowing down for an equal or slightly longer active recovery period. Repeat this back-and-forth process throughout the workout. A beneficial HIIT session can last as little as 10 minutes, plus time for a warmup and cool down.

      How quickly can you see results from HIIT? ›

      "If you are on a consistent schedule doing a few HIIT workouts a week, you will likely start to see some results within a few weeks such as improved endurance, lean muscle, VO2 max, and possibly even weight loss," he said.

      What happens if I do HIIT every day? ›

      HIIT can be very effective in burning fat and increasing endurance, but it's also a demanding workout that can put a lot of strain on your body if you do it too often. If you do HIIT every day without allowing your body to rest, you will quickly become over-trained, and you may start to see a decline in your results.

      Does walking count as cardio? ›

      Yes, your walk can count as cardio exercise—but make sure you're challenging yourself. “Any activity that increases your heart rate can be considered cardio. Walking at any intensity—but preferably a moderate or high intensity—checks that box,” explains Ellen Thompson, head personal trainer at Blink.

      Is HIIT hard for beginners? ›

      High-intensity interval training (HIIT) combines vigorous exercise with recovery. It might sound daunting to exercise newbies. But the workouts can be adjusted for beginners, trained athletes, and everyone in between. The training method is a great way to boost your endurance and burn calories.

      Is a 10 minute HIIT workout a day enough? ›

      Although most people can't spend hours at the gym each day, they can probably squeeze in a 10-minute HIIT workout. This short time commitment makes it easy to start (and continue!) working out regularly. Reduces body fat: If you're looking for ways to blast away those fat cells — HIIT workouts are a great way to go!

      Is 30 minutes of HIIT a day enough to lose weight? ›

      30 minutes is more than enough to work all the big muscles groups with a circuit of light weights and high repetitions. Exhausting these muscles through this type of HIIT has strong calorie and fat burning effects while building muscular strength and endurance.

      What is the correct way to do HIIT? ›

      You can use HIIT with any type of cardio workout, whether it's running, using a stair climbing machine, rowing, or jumping rope. You'll work up a sweat fast, working at a very intense level and then backing off for a slower recovery period, followed by another round of high intensity.

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      Job: Real-Estate Liaison

      Hobby: Graffiti, Astronomy, Handball, Magic, Origami, Fashion, Foreign language learning

      Introduction: My name is Lilliana Bartoletti, I am a adventurous, pleasant, shiny, beautiful, handsome, zealous, tasty person who loves writing and wants to share my knowledge and understanding with you.