Typically, cardio and strength training are combined to create a well-rounded high-intensity interval training workout. A HIIT session often involves exercises like sprinting or bodyweight movements performed at maximum effort for a brief period, followed by a recovery phase. These cycles are repeated multiple times within a session, which can last anywhere from 15 to 30 minutes. The primary goal of HIIT is to push the body to its limits during the high-intensity intervals. They are strategically designed to maximize calorie burn and cardiovascular benefits, helping you get an efficient workout in a shorter amount of time than low-intensity steady state cardio.
You’ll be working for one minute at a time with a short rest between intervals, so make sure to keep an eye on the bottom right-hand corner of the screen to see what’s coming up next. Emi Wong’s full-body HIIT workout will help you lose fat, tone up and increase your cardiovascular fitness – all from the comfort of your own home! Expect jumping jacks, side plank rotations, half-burpees and a good ol’ forehead sheen to boot.
Get ready for an intense and varied HIIT workout with 28 different bodyweight exercises in 30 minutes. Another study led by the University of Macau found that participants who performed 20-minute HIIT workouts 4 days a week for 5 weeks improved their oxygen consumption by 9%. You can use any exercise bike (see our picks for the best exercise bikes), and you can also incorporate HIIT into any neighborhood bike ride, too. This beginner cycling routine gets you in and out of the bike saddle (ie, standing up vs. sitting down), which brings the pain to your quads, calves, and glutes — and how.
Do each move for 45 seconds, three rounds total, resting 20 seconds between rounds. This workout uses kettlebells, a rower, battle ropes, plus a TRX to keep you moving every minute. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. A) Standing is madmuscles a scam with feet hip-width apart hinge at the knees to come into a squat position – making sure your knees track over your toes and don’t extend past. While there is no one exercise that’s the best HIIT exercise, making sure you work to your full capability during the ‘on’ periods will mean you reap the maximum reward.
It fits any current fitness level, from beginners starting a HIIT journey to seasoned athletes using it to maintain peak performance. HIIT can be combined with resistance training, cycling, sprinting, bodyweight drills, or even weight training to tailor workouts for different goals. If you’re short on time but big on fitness goals, HIIT could be your secret weapon. High-Intensity Interval Training combines explosive movement with short recovery periods to torch fat, improve endurance, and build strength fast. Let’s break down how this form of HIIT works, why it’s so effective, and how you can start your own HIIT program. High-Intensity Interval Training (HIIT) alternates intense bursts of activity (20–75 seconds) with short periods of rest or lower-intensity exercise.
- Use the same kettlebell for all movements, with the option to increase weight for swings.
- Step laterally, bend down/squat to touch floor, repeat.
- Emi Wong’s full-body HIIT workout will help you lose fat, tone up and increase your cardiovascular fitness – all from the comfort of your own home!
- They are strategically designed to maximize calorie burn and cardiovascular benefits, helping you get an efficient workout in a shorter amount of time than low-intensity steady state cardio.
- One small study found HIIT to be safe during pregnancy — even during early third trimester — but it’s important to check with your healthcare provider first.
- High-intensity exercise consists of aerobic HIIT and anaerobic SIT.
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The idea is that during those brief work periods, you’re really gutting it out, so they have to be short. “Interval durations are typically less than 60 seconds as the intensity is at or near max effort,” Matt says. Complete the entire circuit in each minute, working to move as quickly as possible. Rest as soon as you’re done, and then begin the next round at the start of the next minute. After each round, add one rep to your each exercise in the circuit. Do 10 rounds (or work until you can no longer complete all your work in each round).
The PERFECT 10 Minute HIIT Workout (Gym or Home)
NOW THAT YOU know everything to know more about the protocol, here are some HIIT workouts that can put you on the path to major fat-burn. So, wait, you’re still technically on that dreaded treadmill, right? Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol. Get personalized meal plans to help you burn fat and build muscle. The gold standard of building muscle is weight training. We have another great HIIT workout that can be done on a treadmill.
HIIT: The Science-Backed Benefits
If you’re looking to emphasize the first I in HIIT (intensity!), consider this Tabata workout created by Chiheb Soumer, CPT. Each round lasts four minutes and requires 20 seconds of all out effort, followed by 10 seconds of rest. HIIT is perhaps one of the best ways to increase this health metric that is considered the “gold standard for how we measure cardiorespiratory fitness,” according to the Mayo Clinic. V02 Max is the maximum amount of oxygen your body can take in and use during exercise at your 100-percent intensity.
Circuit 1
This style of training boosts metabolism, burns calories (which can encourage weight loss), and builds strength and muscle. HIIT not only maximizes the amount of energy expended during the workout itself, but also elevates the metabolic rate for hours after the exercise session is over. High-intensity interval training — or HIIT — is a workout that alternates between short bursts of intense physical activity and periods of rest or low-intensity exercise. RCTs that compare the superiority of multiple different HIIT protocols in improving aerobic and metabolic parameters are limited[52,53].
Minute ‘HIIT It Baby’ Workout
In representative MCTs such as walking or jogging, each workout is time consuming and usually monotonous and boring. Therefore, although MCT has become a classic protocol based on evidence from RCTs, it remains difficult for most people, with lack of time being cited as a common hindrance[18]. High-intensity interval training, or HIIT, is an efficient, effective way to exercise when you’re short on time or want to push your limits.
What is RPE? Understanding the Rate of Perceived Exertion in Training
From running and strength training to rowing and boxing, there’s a HIIT workout that will work for you. “Something that’s scalable is easier for people to utilize,” Washington says. You’ll find this style madmuscles app review of training everywhere, from boutique fitness studios to big box gyms that offer group classes. Be sure to push yourself as hard as you can with each of these HIIT workouts.
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Plyometric Power Circuit
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This could look something like a 30-second sprint with a 15-second brisk walk in between. B) Powerfully explode upwards by pushing through your heels and using your glutes to jump. Try to extend your legs fully at the top of the jump. B) With the weight in your heels push back up to standing, squeezing your glutes at the top. C) Perform a push-up, returning to high plank position.
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Intermediate HIIT exercises
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She’s currently training for the New York City marathon. This HIIT workout with weights is perfect for those who want to do a challenging cardio workout, and it even helped Kelsey Wells, the CPT who created it, get in shape during her own fitness journey. This guide covers the best HIIT routines for every level, the science behind HIIT’s fat-loss power, and essential tips to stay safe and see results. You can use HIIT with any type of cardio workout, whether it’s running, using a stair climbing machine, rowing, or jumping rope.
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Upper/Lower Body Training Schedule
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Plus, this high-intensity workout really gets the feel-good endorphins flowing. None, unless you plan to work out on cardio equipment like a treadmill or stair-climbing machine, or with a weight set. 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. Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes. Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute.
In both groups, the 4 × 4 min protocol was the most frequently used, showing positive rate of 70.2% in the coronary artery disease group and 75% in the CHF group. The other protocols with exercise durations of 30 s, 2 min, and 3 min were also effective in a limited number of studies. That means working hard, but it doesn’t mean going 100 percent to failure. If you’re completely new to exercise, don’t go truly all out all at once. According to the American College of Sports Medicine, HIIT is defined as a style of training utilizing short, intense work periods performed between 80 and 95 percent of a person’s maximum heart rate. You shouldn’t necessarily think about HIIT as being any one style of exercise, like running or lifting weights.
