Over the last decade, HIIT (high intensity interval training) has grown in popularity. Gym-loving celebrities always tout the method as one of the more efficient ways to improve your fitness, and science backs them up.
The craze began in the early 2010s, when several studies revealed that shorter workouts that alternated intense bouts of anaerobic exercise (like sprinting) with recovery periods could improve cardiovascular health just as well as—if not better than—moderate, steady-state workouts (like a long jog). This meant we didn't have to spend an hour on the elliptical to reap the benefits of cardio like improved blood flow, lower blood sugar, less chronic inflammation, and feeling good in our own skin.
However, most of the HIIT workouts you'll find on YouTube aren't actually high intensity interval training at all—which, to be honest, could be a good thing. Because once you realize how intense HIIT is, you might not want to include it in your workout routine five times a week.
"True HIIT is very much the standard for pushing your upper training limits," says Allison Tenney, CSCS, an Austin, TX-based fitness coach. According to Tenney, it's not just about "getting your heart rate up," as some influencers claim; it means that when you're in the middle of those work intervals, you're busting your buttocks to hit 85 percent of your maximum heart rate. Going all-out on a regular basis may result in extreme soreness, injury, fatigue, and overall discouragement. As a result, some researchers argue that if you want to ramp things up, you should only do 30-40 minutes of "true HIIT" per week.
But don't worry if you don't. "Not everyone needs to push those absolute limits in order to make progress," Tenney says. When it comes to getting results, she recommends selecting workouts that fit your schedule and that you enjoy.
That's why I love the HIIT-style interval workouts listed below. They may not all push you to your limits, but they are quick, enjoyable, and motivating. Perform one based on your fitness level and see how badass you feel.
Level: beginner to intermediate
Time required: 30 minutes
Equipment required: none
What to expect: If you like Jagged Edge, Cardi B, and Missy Elliott's music, you'll be jamming throughout this workout—it doesn't matter if you don't have rhythm. This workout alternates between fast but simple dance choreography and slower grooves for recovery. Coach Ashley will not exhaust you, but the variety of music and choreography will keep you entertained for the entire 30 minutes.
Train Insane HIIT Workout
Level: beginner to intermediate
Time required: 8 minutes
Equipment required: none
What to expect: Oh, my abs! This one was tough on the core, as one would expect from Ms. Blogilates, a certified Pilates instructor. A word of caution: Cassey Ho dives right into the workout, so if you're new to working out with her, you might want to watch the entire video first. Fortunately, it's short, so there's not much ground to cover. The intervals are both relatively long (50 seconds) and extremely brief (10 seconds). So you're working hard and don't have much time to catch your breath or get some water. She only does one round and recommends that you do two or three more. You don't have to "train insane" if your body isn't up to it. Trust me when I say that one round is a lot of work.
Bodyweight HIIT Workout
Level: intermediate
Time required: 25 minutes
Equipment required: none
What to expect: The next day, your legs, arms, and core will be sore from this one. The burpee/pushup combo in the middle is unquestionably the most difficult part, so prepare accordingly. There are a lot of squat jumps in there as well, so if your joints are particularly sensitive, wear sneakers or use a yoga mat. Toni Mitchell doesn't provide much instruction, so the workout may be more beneficial for those who are already familiar with the exercises. However, you can always give it a shot and learn as you go.
HIIT Step Workout
Level: beginner to intermediate
Time required: 30 minutes
Equipment required: dumbbells and a step platform
What to expect: Throughout this video, try not to fall in love with Crystal's. I challenge you. She even makes step-up hops enjoyable with all of her encouragement. She combines faster cardio moves with strength and core finishers in this workout. She walks you through a thorough warm-up and takes breaks to explain the movements. She doesn't offer many modifications, so if you're brand new to working out, you might want to pause and rewind to ensure you've mastered the moves. Because there is a lot of jumping, you can step-up instead if your joints are aching.
HIIT Treadmill Sprints
Level: beginner to intermediate
Time required: 50 minutes
Equipment required: treadmill
What to expect: If you enjoy working out on the treadmill, try converting your regular run into an HIIT session. Jeremy Ethier provides excellent instructions for creating your own workout for people of all fitness levels. He includes recommended interval times, speed, and incline settings to get your blood pumping and your heart rate up. In addition, he provides a guide for a great warm-up to ensure you perform at your best while avoiding injury. Treadmill sprints are excellent for fat loss and cardiovascular fitness. However, remember to increase the difficulty every two to three weeks to ensure that you're constantly challenging yourself and don't reach a plateau.
Total Body Resistance Band HIIT Workout
Level: beginner to intermediate
Time required: 30 minutes
Equipment required: resistance bands
What to expect: Ladies and gentlemen who prefer weight lifting to cardio will enjoy this HITT workout with James Grage. It combines anaerobic activity, or resistance training, with intense intervals and short periods of rest, as opposed to regular weight sessions. You'll use resistance bands instead of free weights or weight machines for these exercises, allowing you to move more quickly and maintain a high heart rate throughout. The sets are 60 seconds long with 30 seconds rest, so choose the appropriate resistance because you'll definitely feel the effects quickly. This is not a workout for the faint of heart. Resistance bands, combined with moves like split squats, pushups, bicep curls, and squat hold pull-aparts, will work your muscles and provide an intense burn. You will, however, see fantastic muscle-building results. Just remember to stretch and cool down after such a strenuous workout.
30-Minute HIIT Cardio Workout with Warm-Up
Level: beginner to intermediate
Time required: 30 minutes
Equipment required: none
What to expect: Another at-home HIIT workout from SELF magazine. This time, LA-based trainer Lita Lewis leads you through three rounds of two circuits that don't require any equipment, with the assistance of Rhys Athayde. You will, however, begin with an energizing warm-up that will get your blood pumping. You'll begin with a circuit of star jumps, fast feet, high knees, power jacks, and toe taps. The second circuit, meanwhile, includes star jumps, walkouts, squats, jumping lunges, and London bridges. The combination of these moves results in a total-body workout. In each round, you'll complete one of these sets, spending 45 seconds on each step. Then, between sets, you'll have 45 seconds to rest and catch your breath. Finish your workout with a relaxing stretch and cool down that lowers your heart rate and improves muscle recovery.
20 Minute HIIT Intense Fat Burner
Level: beginner to intermediate
Time required: 20 minutes
Equipment required: none
What to expect: Discover a 20-minute at-home HIIT workout that requires no equipment. Joe Wicks, the creator of The Body Coach, devised this simple routine to move people away from restrictive dieting and toward healthy lifestyle choices. There are four exercises, and you must complete as many as possible in 30 seconds. After that, you get to rest for 30 seconds before repeating each move five times. The first exercise consists of ten high knees followed by two press-ups. The second exercise consists of four lunge jumps followed by two burpees. Do six mountain climbers followed by four jumping jacks. Finally, you'll do four dips and four crab toe touches. Joe's exuberance is contagious, and his bouncy mop of curly hair is a welcome distraction while you're sweating your buttocks off.
20 Minute HIIT Bodyweight Workout
Level: beginner to intermediate
Time required: 20 minutes
Equipment required: none
What to expect: Join DOG POUND trainer Rhys Athayde and SELF magazine's Amy Eisinger for 20 minutes of high-intensity interval training. It's a full-body workout that can be done at home because it doesn't require any equipment other than an exercise mat. Furthermore, the handy on-screen timer keeps track of the time for you. This circuit, which begins with a warm-up, will ensure that you feel the burn all over your body. Skaters to jump squats, triple climbers, alternating reverse lunges, single-leg glute bridges to sit-ups, and squat thrusts with wide squats are among the five moves. You'll sprint for 45 seconds before taking a 15-second break between moves. Then, between each of the three rounds, there's a 60-second break. Finally, finish with a killer core set, completing as many bicycle crunches, Russian twists, and scorpion twists as you can before the cool down.
45 Minute Intense Low Impact Full Body HIIT Workout
Level: beginner to intermediate
Time required: 45 minutes
Equipment required: workout mat and dumbbells
What to expect: Low impact does not necessarily imply low intensity. If you live in an apartment or have painful joints, this HIIT workout from hype legend Millionaire Hoy is ideal. There's no jumping to annoy your downstairs neighbors, and it won't jar your limbs and make you feel worse. All you need is a workout mat, a pair of dumbbells, and yourself. It works your entire body through four circuits of exercises, followed by a burnout session and a set of ab-specific exercises. As a result, you work up a sweat without becoming bored. Plus, if you like this workout, it's part of a 28-day low-impact challenge, so you'll have more options.Cirque du Soleil 30 Min Extreme HIIT Workout
Level: Intermediate to advanced
Equipment needed: none
Time: 30 minutes
What to expect: Follow along with this extreme HIIT workout featuring Cirque du Soleil performers Elizabeth and Guilhem. Because this is an advanced session, it is best suited to people who already have a good level of fitness. It also helps to be familiar with various exercises, as there isn't much technique explanation. However, for those who are already fit, it's a great way to incorporate alternate cardio or add something new to your regular routine. Each exercise lasts one minute and there are no breaks. As a result, it's 30 minutes of hard work. While Elizabeth and Guilhem make it appear easy, there are two levels to choose from, which they demonstrate: advanced and hardcore. As a result, if you're not quite professional-circus-fit, you can dial it back a notch.
TRX at Home l 40-Minute Total-Body Workout
Level: Intermediate
Equipment needed: TRX straps
Time: 20 minutes
What to expect: Not only is this TRX HIIT workout only 40 minutes long and a fat-blaster, the exercises shown also work to improve your posture and core strength by counteracting the negative effects of sitting all day (slouching).
At-Home HIIT Cardio | BOSU Balance Trainer Workout
Level: Intermediate
Equipment needed: BOSU Balance Trainer
Time: 6 to 15 minutes
What to expect: HIIT meets core stability training in this BOSU circuit.
The BOSU is a domed half-ball that allows you to target your core and stabilizer muscles. In just 10 to 15 minutes – and with just 3 exercises – you’ll get your heart pumping while improving your balance and toning your core.
30-Minute Lower-Body-Focused Cardio HIIT Workout
Level : Intermediate
Equipment needed: Dumbbells or None
Time: 25 to 35 minutes
What to expect: Looking to build your lower body and booty while also getting in some fat-burning cardio?
This workout uses moderate weights to build strength and get your heart pumping. If you want you can use lighter weights or even just your own bodyweight. The sprint finisher at the end leaves no calorie un-torched.
15 Min Full Body Kettlebell Workout at Home
Level: Beginner – Intermediate
Equipment needed: Kettlebell, dumbbells, bench or box
Time: 15 minutes
What to expect: Using kettlebells for your HIIT workouts is a great way to quickly get your heart rate up when you’re pressed for time.
The aerobic swinging motion combined with the weight of the kettlebell helps to tone your entire body, giving you a full workout in as little as 10 minutes.
30-Minute Full-Body Toning Workout
Level: Beginner
Equipment needed: Towel or sliders
Time: 30 minutes
What to expect: While this workout is meant to be done on the beach while getting in your daily dose of vitamin D, it can technically be done anywhere or at home.
Using just a towel and the weight of your body, this workout will give you three rounds of total-body toning in the form of intense intervals.
Total Body Yoga HIIT with Koya Webb
Level: Beginner
Equipment needed: Yoga mat
Time: 30 minutes
What to expect: While yoga and HIIT might seem like two words that don’t belong in a sentence together, this workout proves otherwise.
Poses like downward dog and chair pose work to tone your entire body, while intense bursts of cardio moves like burpees and jump squats get you a burst of HIIT. Is jumping not for you? Substitute regular squats and still get an awesome workout.
Related: Discover what these women ate to lose weight
The Benefits Of HIIT Workouts
Let's start with the calories you'll burn, which will be numerous not only during the workout but also in the hours following. The latter is due to the excess post-exercise oxygen consumption (EPOC) effect, which occurs when your body returns to its normal resting state after a workout and adapts to the exercise you've done. The EPOC effect increases with exercise intensity, which is why HIIT is such an effective fat burner.
HIIT also raises your VO2 max, or the amount of oxygen your body can use, which is an indicator of cardio fitness. This is why any good running or cycling training plan includes some form of interval training. Increasing your VO2 max is essential for working harder for longer periods of time, such as when attempting a 5K personal best.
There are also logistical advantages to HIIT, such as the fact that your workout takes less time, allowing you to fit it into your lunch break. And, while it's a lot of work, the short, sharp challenge of HIIT ensures that you'll never get bored with your workouts.
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When To Avoid High-Intensity Circuit Training
If you're tired in the first place, HIIT isn't the session for you. "A common misconception about HIIT is that it always trumps steady-state cardio," says David Jordan of personal training gym The Fitting Rooms.
"HIIT is very effective because it takes less time and burns calories while recovering." However, in order to reap the benefits of HIIT, you must attack it with vigour. On days when you're not feeling 100% or, more importantly, you're sore from a previous workout and at risk of pulling a muscle, steady-state cardio is probably more effective – and safer."
Finally, consider how frequently you can do "real" HIIT. "It's true that HIIT can stimulate protein synthesis, but it can also cause protein breakdown," Jordan explains. "Doing several HIIT sessions per week would be catabolic, so while you'd lose weight overall, some of it would be muscle mass loss."
"If muscle building is your goal, proper weight training should still be your primary focus, with HIIT as a supplement." A training split of two weight sessions and two HIIT sessions per week would keep you lean while preventing overtraining."
Remember, it's supposed to be a quick, intense, and infrequent effort, not something you do every day. Recovery days are essential for avoiding injury as well as ensuring you can work at the intensity required for effective HIIT. Simply put, if you're doing four or five HIIT sessions per week, it's probably not real HIIT, and you'll get injured.
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