HIIT training stands for “High-Intensity Interval Training, which involves brief intervals of vigorous exercise followed by periods of rest. It’s interesting that it might be the fastest kind of exercise. A typical HIIT workout lasts 10 to 30 minutes. Despite its briefness, HIIT workouts can have health effects comparable to those of twice as much moderate-intensity exercise. It is more of a framework that allows trainers to create various exercises based on the equipment available, the participants’ expertise, the intended length of time, and the desired level of difficulty.

In order for HIIT to be most effective, “Intensity”—the participant’s ability to exert themselves at or close to their maximum during the intervals before reducing their effort during the breaks—must be the most crucial factor. Some athletes substitute HIIT protocols for low-intensity steady-state training (LISS), such as long runs or cycling, as the cardio component of their workouts since the high degree of effort can raise the heart rate.

“Body weight can be used as the main form of resistance so that additional equipment is not needed. HIIT workouts also generally do not require a large amount of space, making the format ideal for a home workout”

Running (outdoors or on a treadmill), dancing, rowing machines, stationary bikes, and stair climbers are just a few of the exercise devices that can be used for HIIT exercises. One to five-minute audio tracks can be used to time the interval durations.

HIIT - Training - Build - Muscle - and - Slash - Fat

Different Ways to Set Up Your Interval Timing:


This abbreviation means “as many reps as possible.” As many repetitions of one exercise as you can fit inside the designated work period (such as 30 seconds of work followed by 30 seconds of rest, or 45 seconds of work followed by 15 seconds of rest) will be your goal.


The most popular HIIT method is Tabata. You will do eight repetitions of 20 seconds of work followed by 10 seconds of rest. The fact that the interval is bite-sized enough to ensure that rest, though also brief, is always on the horizon and that is why most people prefer this style.


You can set up your workout according to distance if you’re running or using a cardio machine. For instance, you might sprint for a quarter mile and then recover for a quarter mile.


This abbreviation stands for “every minute on the minute.” You choose how many reps you’ll perform during this kind of HIIT exercise, and you start working to finish those as soon as the minute begins. Your rest period is the remaining amount of time. Continue when the new minute begins.

Otherwise, you can use it as a finisher after a strength training session (where it would be a shorter workout, like a four-minute Tabata). Also, you can perform HIIT as a standalone workout for 20 to 25 minutes.

What Are the Benefits of HIIT Training?


One advantage of HIIT exercises is that they are perfect for people with hectic schedules, whether they want to fit a workout in during their lunch break or simply don’t want to spend their entire evening at the gym. In comparison to endurance exercises like jogging and biking, you can attain similar results with HIIT, but in a lot less time.

Good for Your Heart’s Health:

The majority of people rarely push themselves above the anaerobic threshold (when your body needs to recruit energy stores already available without the assistance of oxygen). But because you only have a very little amount of time to relax, HIIT requires you to frequently reach this anaerobic zone.

Additionally, high-intensity interval training helps your body and heart increase their anaerobic threshold or the maximum amount of exercise you can perform for an extended length of time without running out of ATP.

Fat Loss:

High-intensity interval training not only burns more calories than steady-state cardio, but the extreme effort also accelerates your body’s natural repair process. This means that, compared to, say, a steady-pace run, your body burns more calories in the 24 hours following a HIIT workout.

It Increases Your Metabolism:

Even more than jogging and weight lifting, HIIT boosts metabolism for hours after exercise. Excess post-exercise oxygen consumption (EPOC, often known as afterburn) is the term for the substantially higher rate of oxygen intake that occurs after vigorous exercise.

HIIT Training Different Styles and Equipment:

There are different types of training styles and equipment that you can use as part of your HIIT protocol. Here is an example of these protocols:

  • Strength training exercises (dumbbells, kettlebells, etc.)
  • Treadmill sprints
  • Stationary bike sprints
  • Bodyweight workouts
  • Rower sprints
  • Sled pushes and pulls
  • Battle Ropes
  • Boxing rounds

HIIT - Training - Build - Muscle - and - Slash - Fat


 5-minute Cardio for Beginners:

This exercise is perfect for families looking to work out at home and is suitable for beginners. Complete up to four times for a thorough workout, or just once for a rapid boost to your metabolism and heart rate.

movements in this workout are:

  • Jog in Place
  • Walking High Knees
  • Vertical Jump
  • Invisible Jump Rope
  • Jumping Jack

5-minute Ab Workout:

Although a 5-minute ab workout may seem simple, your entire core will be burning throughout this one! Use this exercise as a finisher to other workouts two to three times a week. To get a tough core workout, repeat up to three times.

Here are the Movements:

  • Banded Lateral Plank Walk
  • Hovering Crunch
  • Banded Reverse Beetle
  • Sprinter Crunch
  • Full Plank with Triceps Touch

Home Workout for Legs:

With this demanding 7-minute leg workout, you may improve tone, balance, and stabilization. Two dumbbells and a chair are needed for this exercise, which can be done at home or in the gym.

The exercise movements are:

  • Pulsing Squat
  • Weighted Bulgarian Squat
  • Runner Touch
  • 180 Jump Squat
  • Weighted Sumo Slide
  • Weighted Walking Lunge
  • Weighted Side Lunge

10 min Triceps, Shoulder & Core Bodyweight Workout:

In less than 10 minutes, this intermediate HIIT workout will strengthen your upper body and core. For additional calorie burn, try repeating two or three times or incorporating it into your current upper body exercise. To increase the intensity, increase the weight.

The workout Movements are:

  • Plank up
  • Plank with Side Tap
  • Push up
  • Full Plank with Triceps Touch

Final Words:

HIIT is a useful form of training for people with a busy schedule to build muscle and endurance. Before beginning HIIT training, it is advisable to speak with a doctor if you have any medical conditions because of the higher intensity style. All new HIIT participants ought to select a class led by a trained fitness instructor.

For other types of workouts check the links below:





Categories: Fitness


Leave a Reply

Avatar placeholder

Your email address will not be published. Required fields are marked *