HIIT Workouts: The Intense Shortcut to Fitness That Actually Works
Whether you’re pressed for time but still want to feel a burn, or you’re simply looking for a workout that’s really going to make you sweat, a HIIT workout is your best bet.
At first, high-intensity interval training may sound intimidating or even too good to be true, given its long list of benefits. But when done correctly, this trendy fitness routine can efficiently help you smash your fitness goals, burning calories, improving endurance, and boosting overall health in a fraction of time.
What is HIIT training?
If you’ve ever wished you could cut your workouts in half and still see results, HIIT training is your answer. Short for high-intensity interval training, HIIT gets its name by alternating between exercises using all-out effort and short recovery periods.
What’s the goal? To get maximum results in minimal time. Whether you’re sprinting, doing burpees, or cycling, HIIT workouts push your body to its limits—then let you recover just enough to do it again. This might be reading as torture, we know. But the best part about HIIT is that you set the bar for what intensity means to you.
What should your heart rate be during a HIIT workout?
Intensity looks different for everyone, but a good rule of thumb is aiming to push your heart rate past 70% of your max (found by subtracting your age from 220). For a simpler test, if you can only say a few words between breaths, you know you’re hitting the right intensity.
Why HIIT workouts are so effective
HIIT training isn’t about sweating buckets for the fun of it (but if that’s your jam, we don’t judge). This workout comes with some serious health benefits:
- You burn more calories in less time. Skip the weights and machines because studies show you can burn 25-30% more calories during a 30-minute HIIT workout instead.
- Your metabolism stays active post-exercise. Even after you’re finished sweating, a HIIT workout creates a lasting metabolism boost that helps you burn calories hours after you finish working out.
- You lose fat and help your heart. Reduce high blood pressure, improve cardiovascular fitness, and shed body fat by adding HIIT training to your fitness routine.
How to get started with HIIT training
One of the best parts about HIIT is that it’s straightforward, scalable, and doesn’t require fancy equipment or a gym membership. Stick to this format:
- Pick your exercise. It could be sprints, squats, or jumping jacks — anything that’ll get your heart rate up.
- Go all out. It wouldn’t be a HIIT workout without this part. Push yourself for 30 seconds.
- Recover. Take a breather for 15 to 30 seconds.
- Repeat. Do 6-10 rounds, and you’re done. Feel free to switch up the exercise.
If you’re a beginner, start with longer rest periods. If you’re advanced, you can shorten rest times and crank up the intensity.
Our Picks: Top HIIT YouTube Workouts for Beginners to Intermediate Levels
Want some step-by-step HIIT trainings? Check out some of the most popular HIIT workouts on YouTube:
- Pamela Reif: If you want short HIIT workouts with no talking, Pamela’s channel offers high-energy full-body HIIT workouts for all levels.
- Chloe Ting: This Australian fitness influencer is popular for offering beginner-friendly and intermediate HIIT challenges for those who like to follow set workout schedules.
- BodyFit by Am: For those looking for low impact HIIT trainings, BodyFit by Am features a range of beginner to intermediate HIIT workouts with modifications for different fitness levels.
The bottom line: HIIT the ground running.
The beauty of HIIT is that it’s over before you even know it, and the benefits last long after you’ve caught your breath. Whether you want to lose fat, burn calories, or just get your workout over with ASAP, HIIT training is the intense shortcut to fitness that really, and we mean, really, works.
