HIIT Workout Guide: High-Intensity Interval Training
HIIT (High-Intensity Interval Training) is one of the most effective training methods that promises maximum results in a short time. The combination of intense work and short rest periods accelerates metabolism and increases fat burning.
What is HIIT?
Definition
HIIT is a training method where short periods of high-intensity exercise are alternated with low-intensity active rest or complete rest periods.
HIIT vs Steady-State Cardio
| Feature | HIIT | Steady-State Cardio |
|---|---|---|
| Duration | 15-30 minutes | 45-60+ minutes |
| Intensity | 80-95% MHR | 60-70% MHR |
| Calorie burn (during workout) | High | Moderate |
| EPOC (afterburn) | Very high | Low |
| Frequency | 2-3x/week | Can be done daily |
| Muscle preservation | Good | Moderate-low |
EPOC Effect (Afterburn)
Science
EPOC (Excess Post-Exercise Oxygen Consumption) is HIIT's biggest advantage. Metabolism stays elevated 24-48 hours after training and calorie burning continues.
HIIT Benefits
PROS
CONS
HIIT Formats
Tabata (20:10)
SPECIFICATIONS
Classic HIIT (30:30)
SPECIFICATIONS
EMOM (Every Minute On the Minute)
SPECIFICATIONS
Home HIIT Programs
Beginner HIIT (No Equipment)
Beginner HIIT - Bodyweight
Note: Do 2 rounds. Add 1-2 minutes rest between rounds.
Intermediate HIIT (Kettlebell)
Kettlebell HIIT Blast
Note: Do 3 rounds. 1 minute rest between rounds.
Advanced Tabata
Tabata Destroyer
HIIT with Equipment
Treadmill HIIT
Treadmill Sprint Intervals
Rowing Machine HIIT
Rowing HIIT
Weekly HIIT Program
Beginner (2x/week)
| Day | Workout |
|---|---|
| Monday | Beginner HIIT (16 min) |
| Tuesday | Rest or walking |
| Wednesday | Rest |
| Thursday | Beginner HIIT (16 min) |
| Friday | Rest |
| Saturday | Light cardio or walking |
| Sunday | Rest |
Advanced (3x/week)
| Day | Workout |
|---|---|
| Monday | Tabata (16 min) |
| Tuesday | Strength training |
| Wednesday | Kettlebell HIIT (20 min) |
| Thursday | Rest or mobility |
| Friday | Strength training |
| Saturday | Sprint Intervals (20 min) |
| Sunday | Rest |
Important Considerations
Important Warnings
HIIT is an intense training method. Pay attention to the following rules:
Do's
- Always warm up (minimum 5 minutes)
- Pay attention to your form (don't sacrifice form for speed)
- Allow adequate recovery time (48 hours)
- Drink plenty of water (before, during, after)
- Gradually increase intensity
Don'ts
- Don't do HIIT every day
- Don't push when sick or exhausted
- Don't start without warming up
- Don't sacrifice form for speed
- Don't start without consulting a doctor if you have heart conditions
Heart Rate Monitoring
Target Heart Rate
Maximum HR = 220 - age
HIIT work: 85-95% max HR
HIIT rest: 60-70% max HR
Example (30 years old):
- Max HR: 190 bpm
- Work: 161-180 bpm
- Rest: 114-133 bpm
Smart Watch / Fitness Tracker
HIIT and Nutrition
Pre-Workout (1-2 hours before)
- Light carbohydrates (banana, oats)
- Small amount of protein
- Plenty of water
Post-Workout (30-60 minutes)
- Protein (whey shake ideal)
- Carbohydrates (glycogen replenishment)
- Electrolytes (replace sweat loss)
Conclusion
PROS
CONS
Browse HIIT Equipment
Last updated: January 2025
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Related Reading
A jump rope is one of the best HIIT tools — see our Best Jump Ropes review. Always warm up before HIIT with our Pre-Workout Warmup Guide. Prefer training at home? Read our Home Workout vs Gym comparison.
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