HIIT

High-Intensity Interval Training (HIIT) Workouts for Quick Results

by
HIIT

Introduction

Hello everyone! My name is Jessica and I’m passionate about living a healthy lifestyle. Over the years, I’ve tried different workout programs and diets to get in shape but nothing ever seemed to stick or give me long lasting results. That all changed when I discovered High-Intensity Interval Training, or HIIT for short.

HIIT workouts have completely transformed my body and overall health in such a short period of time. The best part is, I don’t have to spend hours at the gym each day – my workouts are only 20-30 minutes max. I still can’t believe how quickly the pounds started melting off and my endurance and strength increased. HIIT truly works!

In this blog post, I want to share all the amazing benefits of HIIT workouts and provide some sample routines you can start doing at home right away. Stick with me and I promise you’ll see fast results too. Let’s get started!

What is High-Intensity Interval Training?

High-intensity interval training, also known as HIIT, involves short bursts of intense exercise followed by periods of rest or recovery. The work intervals are performed at your maximum exertion level for a short duration, typically 30 seconds to 2 minutes. This is followed by a lower intensity active recovery period where your heart rate drops slightly before the next interval.

A basic HIIT session might look like:

  • Warm up for 5 mins by walking or light exercise
  • Work interval – Sprint or all-out exertion like burpees for 30 seconds
  • Recover interval – Jog slowly or walk for 90 seconds
  • Repeat the work-recover cycle 7-10 times
  • Cool down for 5 mins

The idea is to overwhelm your body with short, intense bursts that push your cardiovascular system to its limits. This spikes your heart rate and metabolism. The recovery periods allow your body to catch its breath before the next push. Over time, this dynamic training improves your endurance, speed, and ability to recover under stress.

Benefits of HIIT Workouts

There are so many amazing benefits of incorporating HIIT intervals into your routine. Here are a few of the top advantages:

  • Burns More Calories – HIIT torches more calories compared to steady-state cardio due to elevated post-workout calorie and fat burning. Some studies show HIIT can burn 25-30% more calories than the same amount of time spent on traditional cardio.
  • Gives Quick Results – The intervals are short but effective. You only need to do HIIT workouts 2-3 times per week for 20-30 minutes to see results. Many people lose 1-2 lbs per week on average.
  • Improves Cardiovascular Health – HIIT gets your heart pumping faster to improve cardiovascular endurance, lung capacity, and lower resting heart rate over time. This reduces risks for heart disease.
  • Boosts Metabolism – High intensity exercises keep your metabolism elevated for hours after your workout ends through excess post-exercise oxygen consumption or EPOC effect. This maximises calorie and fat burning.
  • Build Muscle – The nature of HIIT triggers the production of human growth hormone which aids in muscle growth and definition. Plus, you work more muscle groups in less time versus isolated weight lifting.
  • Reduces Belly Fat – Targeted abdominal exercises combined with the EPOC effect helps zap visceral fat around the midsection. HIIT is one of the most effective ways to reduce stomach fat.
  • Increases Energy Levels – A well-balanced HIIT routine improves blood flow and oxygen delivery to tissues for sustained energy. You feel more alert and motivated to take on your day.
  • Boosts Mental Health – Regular HIIT releases endorphins and promotes production of brain chemicals like serotonin and dopamine that fight stress and depression while inducing a positive mood.
  • Time Efficient – Since the work intervals are short and intense, you can get your workout done faster than traditional cardio methods. This makes it more convenient to stick with.

As you can see, HIIT is an incredibly powerful workout style for boosting fat loss, cardiorespiratory fitness and physical and mental well-being. Let’s move on to some beginner HIIT routines you can try at home right away.

Sample Beginner HIIT Workouts

Since high intensity interval training is so time efficient yet effective, it’s easy to incorporate into your schedule even on busy days. I’m going to share 4 beginner HIIT routines below that take only 20-30 minutes to complete. Pick the one that sounds best for your fitness level and give it a try!

Option 1: Tabata Workout

The Tabata protocol is one of the most well-known types of HIIT. It involves doing any exercise at maximum intensity for 20 seconds followed by 10 seconds of rest, and repeating this cycle for a total of 8 rounds or 4 minutes.

Try doing bodyweight exercises like:

  • Squats
  • Jumping jacks
  • High knees running in place
  • Push ups
  • Mountain climbers

Switch up the exercise every 4 minutes for a full 20 minute HIIT session. Take a 5 minute cool down walk at the end.

Option 2: Cycling Sprint Intervals

Use an indoor bike or exercise bike if you have access to one. Warm up for 5 minutes at a comfortable pace. Then spend 1 minute pedalling at maximum effort followed by 2 minutes of easy recovery pedalling. Repeat this sprint-recover cycle 6-8 times for a 30 minute routine.

Option 3: Burpee Blast

Burpees are a full body exercise that really crank up the heart rate fast. Start with a 5 minute warmup of marching or walking. For the intervals, do 30 seconds of burpees followed by 60 seconds of walking in place as the recovery. Repeat 10 times. Cool down for 5 minutes.

Option 4: Jogging Hills

Find a hill or set of outdoor stairs you can run up and down. Warm up for 5 minutes with a light jog. Sprint up the hill for 30 seconds, jog back down for 60 seconds recovery. Repeat 8-10 times. Slow jog for 5 minutes after the session ends.

Focus on giving maximum effort during the short interval periods, but don’t over exert to the point of injury. Make sure to stretch and cool down properly afterward. Try doing one of these routines 2-3 times a week and you’ll start to see results within a few weeks. Be sure to stay hydrated throughout and listen to your body.

Nutrition Tips for Faster HIIT Results

While HIIT workouts are powerful fat shredding tools on their own, tweaking your nutrition alongside the training takes it to the next level. Focus on eating a whole foods based diet with plenty of lean proteins, complex carbs, healthy fats and fruits/veggies to support your workouts and maximise fat burning. Here are some additional tips:

  • Hydrate Well – Shoot for half your body weight in ounces of water daily to support muscle recovery and flush out toxins from intense exercise.
  • Refuel After – Within 30 minutes post workout, eat a balanced snack containing 15-25g protein and complex carbs. This fuels rebuilding and prevents muscle breakdown. Good options are Greek yoghourt with berries, nut butter on toast or a protein smoothie.
  • Fuel Pre-Workout – Eat a small 100-200 calorie snack an hour beforehand containing 5-10g protein and carbs to provide energy. Some ideas are nut mixes, bananas with nut butter or hard boiled eggs.
  • Portion Control – Stick to modest portions of protein, carbs and fat with every meal to avoid overeating and stalling fat loss progress.
  • Increase Protein Intake – Consume 0.7-1g of protein per pound of body weight daily to aid muscle growth and retention through HIIT. Good sources are chicken, fish, eggs, tempeh, edamame, and protein powder.
  • Limit Alcohol – Limit consumption to 1-2 drinks maximum 2-3 times per week tops. Alcohol disrupts metabolism and recovery.
  • Manage Stress – Stress triggers hormonal shifts that promote fat gain. Use relaxation techniques daily.

Following solid pre and post HIIT nutrition rules will help you squeeze every ounce of benefit from your intense training. Be patient, listen to your body, and before you know it your clothes will be fitting looser and looser each week!

Some Common HIIT Mistakes to Avoid

While HIIT can help you transform your body, there are some common mistakes beginners make that could compromise results or risk injury. Let’s review how to avoid these pitfalls:

  • Not Warming Up Properly – Dynamic stretches and 5 minutes of light cardio beforehand prepare your body for intense exertion.
  • Exceeding Your Limits – Give roughly 90-95% effort during intervals but don’t push to the point of vomiting. You want it hard, not hazardous.
  • Poor Form – Maintain good posture and technique on all exercises to prevent strains. Don’t sacrifice form for speed.
  • Inadequate Recovery – Allow enough time for heart rate to lower between rounds, typically 60-90 seconds. If still gasping, take longer.

FAQs

FAQ 1: How do I start HIIT if I’m a beginner?

For beginners just getting into HIIT, start slowly and listen to your body. Choose bodyweight exercises you’re comfortable with like squats, lunges, pushups. Aim for interval periods of 30 seconds work with 60-90 seconds rest. Don’t go all out right away – gradually build up your intensity over weeks. Focus on form and proper recovery. Within 4-6 weeks, you should feel ready for more advanced interval durations and workout options. Staying hydrated and getting enough sleep supports your progress.

FAQ 2: How often should I do HIIT?

Most recommend doing HIIT 2-3 times per week with a rest day in between sessions. This frequency is effective for improving your fitness levels without over-training. Listen to your body and take an extra rest day if needed. Consistency with HIIT 2-3x weekly will yield results faster than going harder and risking injury. On your rest days, try light active recovery like yoga or walking to aid recovery without losing training effect.

FAQ 3: Can HIIT help me lose weight?

Yes, HIIT is one of the best workouts for shedding body fat quickly when combined with a healthy whole foods diet. Short intense bursts of exercise spikes your metabolism and elicits an afterburn effect that torches calories all day long. Research shows HIIT can help reduce belly fat and body weight more so than steady-state cardio. With consistent HIIT 2-3x a week, most people see 1-2 pounds of fat loss per week on average. Meal timing and hydration supports your results.

FAQ 4: What HIIT equipment do I need?

The beauty of HIIT is you don’t need any special equipment – just your body! Bodyweight exercises like squats, lunges, pushups, planks and jumping jacks are all you need. If you want options, small items like resistance bands offer variety. Otherwise, basic cardio machines work too – treadmill, elliptical, outdoor trail or stairs. If you invest in one thing, an accurate heart rate monitor tracks your interval intensity levels and progress over time. But you can definitely get amazing results with just floor space and your own body.

FAQ 5: What are some effective full body HIIT routines?

A few example full body HIIT routines include:

  • Tabata – 20 sec max effort exercises (squats, push ups etc), 10 sec rest, repeat for 4 min
  • Ladder Intervals – 30/60 sec each: Jumping jacks, Burpees, Mountain climbers, Squats, Pushups, Repeat back down
  • Floor Circuit – 60 sec max per exercise: Lunges, Planks, Sit ups, Mountain climbers, Rows, Pushups, Squats

You can also create your own circuits combining exercises like squats, crunches, plank walks, jump ropes, jumping jacks or burpees. Vary the exercises and durations weekly to challenge your body differently each time.

FAQ 6: What are some HIIT success stories?

Many average gym goers and non-exercisers alike have transformed their bodies with HIIT. Some examples:

  • A busy dad lost 60 lbs in 6 months with just 3 short weekly sessions.
  • A woman in her 60s increased her jogging stamina from 1 to 5 miles thanks to regular interval training.
  • College students who joined intramural HIIT classes gained muscle while reducing body fat percentages.
  • Brides and grooms toned up for their weddings quickly via Tabata-style circuits a few times per week.

These stories show HIIT can work no matter your age, fitness level or obligations. With consistency and dedication to short effective sessions, you too can achieve fast results and improvements in health and confidence.

Conclusion

In conclusion, high intensity interval training is one of the most efficient and powerful forms of exercise for boosting fat burning and fitness. The short burst style taps into your glycolytic, lactic and oxidative energy systems to maximise calorie burn and metabolic enhancements with minimal time commitment. When paired with proper fueling, rest and recovery, HIIT is safe and highly effective for weight loss, gaining lean muscle, and boosting cardiovascular health and mood. Even absolute beginners can achieve results, so I encourage everyone to incorporate some HIIT exercises into their weekly routine. With consistency, you’ll be amazed at the energising changes you experience with your body and health.