What is HIIT - A Beginners Guide

What is HIIT - A Beginners Guide

High-intensity interval training, or HIIT, is a form of exercise that involves short, high-intensity bursts of activity followed by a brief recovery period. HIIT can be applied to many exercises, including running, cycling, and weightlifting.

HIIT has become popular in recent years because it is an efficient way to burn calories and improve fitness. In addition, it can be done in a short period, and it does not require special equipment or a lot of space.

What does a typical HIIT session look like?

A typical HIIT session involves doing a high-intensity exercise for a set amount of time, followed by a brief recovery period. You can do this type of workout with any exercise, including running, cycling, and weightlifting.

HIIT workouts can be as short or long-lasting you want them to be. During the main set, which usually lasts 20-45 minutes, including your warm-up and cool-down period, alternating between high-intensity exercises such burpees (or other moves) with short recovery periods in between each one will do wonders. For sculpting muscles while burning fat like never before!

HIIT sessions need to be performed at a full-on effort level to get the best results. You should feel like you are working nine out of 10 and struggling. After each set is over quickly, catch your breath not to have too much time between sets. Stay seated for longer than 2 minutes without moving around or doing anything else active!

Intervals are the perfect way to get your heart rate up and stimulate all of those neglected muscles. You can scale them depending on what level you’re at, starting with 20 seconds on followed by 20-second rests before gradually increasing how long they last for: maybe working towards doing one minute at a time?

Here is an example of a HIIT workout that you can do with running:

  • Warm-up for five minutes.
  • Run as fast as you can for one minute.
  • Walk or jog for one minute.
  • Repeat the sprint-walk sequence five times.
  • cool down for five minutes.

Do I have to enrol in a gym?

No, you don’t have to enrol in a gym. HIIT workouts can be performed at home with little or no equipment. However, if you have access to a gym, you can use weight machines or other cardio machines to do HIIT workouts.

The good news is you can do high-intensity interval training (HIIT) in your living room if you don’t have much room for equipment! If that’s not possible, try running upstairs or even just taking some steps while meditating- all these will be great motivators when it comes time to get active again later this week.

Benefits of HIIT

There are many benefits to HIIT, including:

Increased calorie burn

One of the main benefits of HIIT is that it helps you burn more calories. Studies have shown that HIIT can burn more calories than traditional cardio exercises, even for a shorter period.

Improved fitness

HIIT helps improve overall fitness and endurance.

Increased metabolic rate

The high-intensity bursts of activity in HIIT cause your body to burn more calories long after you’re done working out. This is known as the afterburn effect, and it can help you lose weight or maintain your current weight.

Improved cardiovascular health

HIIT can help improve your cardiovascular health by increasing your heart rate and breathing rate. It also helps strengthen your heart muscle.

Improved insulin sensitivity

HIIT can help improve your insulin sensitivity, essential for maintaining healthy blood sugar levels.

Sculpted muscles

HIIT helps sculpt muscles by causing them to stretch and contract multiple times. This leads to a leaner, more toned appearance.


HIIT can help improve your body’s ability to detoxify by increasing blood flow and oxygenation.

So as you can see, there are many benefits to HIIT. If you’re looking for an effective, calorie-burning workout that can be done at home or in the gym, HIIT is a great option.


  • 1: Start slowly If you’re new to HIIT, start slowly by doing just a few minutes of high-intensity activity at a time. Then, as you become more fit, you can gradually increase the duration of your workouts.
  • 2: Modify the exercises If an exercise is too strenuous or too easy for you, modify it to be more challenging or less challenging.
  • 3: Use a timer If you find it challenging to keep track of the time during your HIIT workouts, use a timer to help you stay on track.
  • 4: Drink plenty of water Be sure to drink plenty of water before, during, and after your HIIT workouts to stay hydrated.
  • 5: Take a few days off If you’re feeling overly tired or sick, take a few days off from HIIT to allow your body to recover.
  • 6: Warm-up and cool down Always warm-up and cool down before and after your HIIT workouts. This will help prevent injuries.
  • 7: Be safe - Always exercise safely and within your limits. If you feel pain or discomfort, stop the workout.

Safety and precautions when doing high intensity interval training

When doing HIIT, it is essential to listen to your body and take breaks when needed. If you are new to HIIT, start slowly and build up the intensity over time.

Also, be sure to stay hydrated during and after your workout. Drink plenty of water before, during, and after your workout.

HIIT can be a great way to improve your fitness and burn calories, but it is essential to take precautions and listen to your body when doing this type of exercise. Start slowly and build up the intensity over time to avoid injury. Drink plenty of water before, during, and after your workout to stay hydrated.


There’s always something new to learn and explore when it comes to our health and fitness. This week, take some time out to read up on the benefits of high-intensity interval training- you might be surprised at just how good this type of workout can be for you!

HIIT is a great way to burn calories quickly and sculpt muscle, and it can be done with little or no equipment. So if you’re looking for a challenging but quick workout, HIIT might be the thing for you!