What is HIIT & How To Get Started

Many of us know we should exercise (or exercise more), but struggle to find time for it.

HIIT workouts have gained popularity because they give you a great workout in a small amount of time. They may be exactly the answer you've been looking for!

But what exactly is HIIT, what are the benefits of it and how can you get started today?

Read on to learn.

What is HIIT?

High-intensity interval training (HIIT) is a term used for workouts where you alter between periods of high intensity exercise and short rest/recovery. For example, sprinting for a short time and then walking.

The periods of high intensity exercise vary, but are generally anywhere between 20- 60 seconds. Rest or recovery time is usually shorter than the exercise period.

An entire workout can be as short as 15 minutes and still give you all the benefits if you push yourself hard enough. Even at it's longest, a HIIT workout should not be longer than 30 minutes.

The whole point of HIIT is to make yourself work super hard during the entire workout.

what are the benefits of hiiT?

HIIT offers many of the same health benefits as other types of exercise.

The main thing that sets HIIT apart from other types of training is that they are quick.

Many people don't have the time or desire to spend a lot of time at the gym or doing steady state cardio (i.e walking for an hour). HIIT workouts are short and intense, which makes them an option for anyone with a busy schedule.

Other benefits of HIIT include:

Improved cardiovascular health

HIIT can help to maintain a healthy heart.

Improved metabolic health

HIIT can help to improve metabolic health measures. These include blood pressure, blood sugar levels and cholesterol.

Improved mental health

Like other types of exercise, HIIT can help you with mental health symptoms. It is not a cure, but it has been shown to help reduce the severity of depression and anxiety.

easy to customise

You can turn any combination of exercises into a HIIT workout. This allows you to make any HIIT workout suitable for you. Pick an exercise variation you like and which works for you and the equipment you have available!

Can be done anywhere

HIIT workouts can be done without any equipment, which makes it easy to perform anywhere. At home, at the office, outside or during a holiday.

Can anyone do HIIT?

Like with any type of physical activity, you should get verification from a licensed physician that you are able to take part in fitness training.

HIIT workout performed as it should - with very high intensity - is an advanced way to exercise. But, you are the one doing the work so it is up to you how intense you make the workout!

A beginner can perform the exercises with a slower tempo or do an easier variation, then increase the tempo over time as their fitness levels improve.

A more advanced trainee can push themselves more, work harder and faster, and make the workout appropriate for their level.

considerations

HIIT is a form of cardiovascular training. Although it is not impossible to build muscle with HIIT workouts, they are not the best way to get stronger and make muscle gains.

For the best results, I'd always recommend combining cardiovascular training with resistance training in a balanced, well rounded training program.

how to start

Many gyms offer HIIT classes. I teach HIIT classes in Koh Samui weekly at Elite Gym & Fitness. Check the schedule here to join!

If the gym in your area doesn't have group classes or you'd rather not join a gym, working out from home is a great option.

You can find many types of workouts online for free, including HIIT.

Here's one I put together so you can do your first HIIT workout today! 👇

no equipment hiit workout

warm up

Warm up for 5 minutes with walking, jogging, jumping jacks, dancing or any other type of activity you enjoy and that gets your blood flowing and heart rate up.

Set 1

8 rounds, 25s ON/10s OFF

1. Plank Squat

2. Alternating Spider Lunge

3. Thread The Needle R

4. Thread The Needle L

5. Plank Squat

6. Alternating Spider Lunge

7. Thread The Needle R

8. Thread The Needle L

How it works:

Set a tabata or interval timer (I like SmartWOD) for 8 rounds of 25s of work and 10s of rest.

Perform each exercise for 25 seconds & rest for 10 seconds between exercises. Repeat until you've finished all rounds.

set 2

8 rounds, 30s ON/15s OFF

1. 3D Lunge R

2. 3D Lunge L

3. Alternating Squat + Leg Lift

4. High Knees

5. 3D Lunge R

6. 3D Lunge L

7. Alternating Squat + Leg Lift

8. High Knees

How it works:

Set a tabata or interval timer (I like SmartWOD) for 8 rounds of 30s of work and 15s of rest.

Perform each exercise for 30 seconds & rest for 15 seconds between exercises. Repeat until you've finished all rounds.

Set 3

(Note that the video shows 2 variations for the first exercise.)

8 rounds, 30s ON/10s OFF

1. 3x jumping jack + high knee

2. Side shuffle

3. 3x jumping jack + high knee

4. Side shuffle

5. 3x jumping jack + high knee

6. Side shuffle

7. 3x jumping jack + high knee

8. Side shuffle

How it works:

Set a tabata or interval timer (I like SmartWOD) for 8 rounds of 30s of work and 10s of rest.

Perform each exercise for 30 seconds & rest for 10 seconds between exercises. Repeat until you've finished all rounds.

cool down

Stretch for at least 5 minutes after the workout.