Health & Fitness

Everything You Need To Know About HIIT Training

HIIT is also known as High-Intensity Interval Training. Keep reading to find out about the various types of HIIT that...

Share on:

H IIT is also known as High-Intensity Interval Training. Keep reading to find out about the various types of HIIT that are possible to do at home. You do not need to be an intense hardcore gym fanatic to get through HIIT. As long as you are comfortable and have a handful of movements down, getting the hang of HIIT will be easier.

Activity Diversity

HIIT training is about bursts of intense energy with brief moments of pause. It can be any form of exercises such as cycling, rowing, jump rope, or boxing. As long as there are bursts of energy and brief pauses, you are good to go. 

One of the most effective methods of HIIT includes sprinting as it not only helps in fat loss but also in muscle growth.

Figure Out The Intervals

Based on just some of the research studies that have taken place, doing a 20 minute HIIT workout has been far more effective than a cardio workout that is 40 minutes long. 

This is because during a 20-minute workout there are 8-second sprints that are followed by a 12-second rest, giving the trainer the required bursts of energy. This leads to being able to reach a minimum of 80% of heart rate max whereas cardio keeps it a stable 60%.

Volume of Workout

With how HIIT works, due to the intervals for breaks in between workouts, the trainer can continue working out for longer and the body can recover. The quality of the activity done during exercise is what causes the fat loss to continue. The quality of the exercise during the intervals matters more than the number of times 

Fuel & Food

Various studies over time have continued to show that people tend to burn more fat if training or exercising on an empty stomach. However, due to the intensity of HIIT, it is recommended to consume a minimum of 30g of protein, at least an hour before training starts.


It is a well-known fact that supplements are used to help boost athletics. When working out, especially during methods such as HIIT, it can be difficult for the body to sustain itself and produce the expected intense outcome for the intense workout. Creatine and Beta-alanine are both supplements that can be taken before and after working out as they help with fatigue and the body to continue with the workout.

Workouts At Home

Working out at home might be a tough task, but it is a good way to get some exercise without having to pay extra for a gym membership. There are plenty of HIIT exercises available online, with easy-to-follow videos.

For Beginners

High-intensity interval training might seem intimidating for beginners. This is why it is necessary to start slow with easier exercises. Starting with smaller steps will lead to being able to reach a stable workout routine, otherwise, it becomes easy to get overwhelmed.

Full Body Workout

This type of HIIT workout is only 20 minutes long and does not require anything extra besides a yoga mat. The only thing the trainer has to do before starting this is a brief warm-up which includes jumping jacks and lunges before moving to exercises that require a full-body movement such as bear crawls, mountain climbers among many others that can be found online. Not only will they help burn calories, but this type of workout also helps build strength and leaves the trainer energized after the workout. 


HIIT includes the word intensity in the same. This is why a low-impact workout based on HIIT can be questioned. This type of routine is designed for people trying to get back into routine training or for those who have been injured and want to exercise slowly instead of breaking out of the cycle. 

Cardio HIIT

A simple workout routine that is easy to remember. The routine is based on 3 exercises that are done in sets of 3, which after a brief pause are repeated 2 more times. This is a challenging routine as it increases the heart rate and pushes anyone’s endurance as it is a combination of exercises that include jumping jacks.

Even with knowing everything you need to know about HIIT training, it is key to build up to intensive training without facing any hurdles.

  • This post is tagged in:
  • exercise
  • training
  • lifestyle
  • healthy
  • HIIT