HIIT: How To Do High Intensity Interval Training

Athletic man doing HIIT sprints.

What Is HIIT?

High-intensity interval training (HIIT) is a popular form of exercise that has gained widespread attention for its numerous health benefits. At its core, HIIT is a type of workout that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise.

In recent years, HIIT has been touted as a highly effective form of exercise for improving overall fitness, boosting metabolism, and aiding in weight loss. In this article, we will explore the many benefits of HIIT and provide tips on how to incorporate this type of exercise into your fitness routine.

The Benefits of High-Intensity Interval Training

Improves Cardiovascular Health

High-intensity interval training has been shown to improve cardiovascular health in a number of ways. For one, HIIT can improve the function of the heart and lungs, which can increase endurance and reduce the risk of heart disease.

HIIT can also lower blood pressure and improve blood sugar control, both of which are key factors in maintaining good cardiovascular health.

Boosts Metabolism

HIIT has been shown to boost metabolism by increasing the body’s resting metabolic rate. This means that even after the workout is over, the body continues to burn calories at a higher rate than it would after a lower-intensity workout.

This makes HIIT a great choice for those who are looking to lose weight or maintain a healthy weight.

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Increases Muscle Mass

In addition to improving cardiovascular health and boosting metabolism, HIIT can also increase muscle mass. This is because HIIT workouts often incorporate resistance exercises that target multiple muscle groups at once.

Over time, this can lead to an increase in muscle mass, which can improve overall strength and athletic performance.


One of the key benefits of HIIT is its time efficiency. Because HIIT workouts are typically shorter in duration than other types of exercise, they can be a great option for those who are short on time.

In fact, research has shown that just 10-15 minutes of HIIT can be just as effective as a longer, steady-state workout.

How to Incorporate HIIT into Your Fitness Routine

Incorporating high-intensity interval training (HIIT) into your workout routine is relatively straightforward and can offer a range of health benefits. The first step is to choose an activity that you’re familiar with, such as running, biking, or jumping rope. From there, you can experiment with different durations of exercise and recovery periods.

Here are a few tips for creating an effective HIIT routine:

Start Slow

If you are new to HIIT, it is important to start slow and gradually build up your endurance. Begin by incorporating short bursts of high-intensity exercise into your regular workouts and gradually increase the duration and intensity over time.

Start with just a few cycles twice per week, and gradually increase the frequency and intensity of your workouts. If you experience any joint pain, consider starting with a lower-impact activity such as cycling or swimming.

Mix It Up

To keep your workouts interesting and prevent boredom, it is important to mix up your HIIT routine. This can include incorporating different types of exercises, such as jumping jacks, burpees, or sprints, or varying the duration and intensity of your intervals.

Focus on Form

As with any type of exercise, it is important to focus on proper form and technique to prevent injury and maximize the benefits of your workout. This may involve working with a personal trainer or watching instructional videos to ensure that you are performing each exercise correctly.

Rest and Recover

Take sufficient rest periods that are equal to or longer than your work periods, in order to maintain adequate intensity. Keep your work periods at 30 seconds or less to sustain the high intensity required for HIIT.

Because HIIT workouts are so intense, it is also important to allow your body time to rest and recover between sessions. This may involve taking a day off between workouts or incorporating active recovery exercises, such as yoga or stretching, into your routine.

Example HIIT Workouts

Here are some examples of simple HIIT workouts:

  • Cycle: Riding a bicycle (either moving or stationary), pedal using maximum effort for 30 seconds, then pedal slow and easy for 1-2 minutes. Repeat this routine over a 15-20 minute period.
  • Sprints: After warming up with a little jogging, sprint at full speed for 15-30 seconds, then slowly jog or walk for 1-2 minutes. Continue for 10-20 minutes.
  • Squat Jumps: Do a series of squat jumps as fast as you can for 30-90 seconds, then walk around for 30-90 seconds. Continue this routine for 10-20 minutes.

While you can get started with these example routines, feel free to modify your routine to suit your preferences.


High-intensity interval training is a highly effective form of exercise that can provide numerous health benefits. Whether you are looking to improve your cardiovascular health, boost your metabolism, or increase muscle mass, HIIT can be a great choice.

By starting slow, mixing up your routine, focusing on proper form, and allowing for adequate rest and recovery, you can incorporate HIIT into your fitness routine and achieve your fitness goals.

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