A beginner's guide to: HIIT

high-intensity interval training, Interval training, sprint training

High-Intensity Interval Training (HIIT) combines short bursts of intense exercise with periods of rest, providing an efficient and effective way to improve fitness in less time.

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  • • Identify focus areas for growth
  • • Discover activities for improvement
  • • Track and reflect on progress
  • • Adjust your wellness routine

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  1. Check out our safety recommendations.

  2. Take a bathroom break before getting started if needed.

  3. Change into workout clothing suitable for sweating.

  4. Choose supportive footwear for various movements.

  5. Get your water bottle filled up, grab a non-slip mat and find space where you’ll have room to move.

  6. When you are ready, head to our Practice Guides and get started.

Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.

What is HIIT?

High-Intensity Interval Training, or HIIT, is a fast-paced and powerful workout method that alternates between intense bursts of activity and short recovery periods. Whether you’re looking to improve your cardio, build strength or lose weight, HIIT offers a flexible, time-efficient approach. What’s great about HIIT is that it can be adapted to any fitness level – you don’t need fancy equipment, just a bit of space and some motivation! If you’ve been looking for a way to get fit without spending hours at the gym, HIIT might be the perfect solution. It’s tough, but the results can be amazing, and best of all, workouts can be completed in as little as 20 minutes. Ready to do it? Let’s get started!

Why HIIT is good for you

HIIT delivers impressive fitness gains, sharper focus and enhanced mood. Quick, intense intervals improve physical health and boost stress management capabilities.

Efficient cardiovascular workout

Focus area: Physical activity (Impact rating: High)

Sharpens attention

Focus area: Focus (Impact rating: Medium)

Improves mental flexibility

Focus area: Creativity (Impact rating: Medium)

Lifts overall mental wellbeing

Focus area: Vitality (Impact rating: Medium)

Reduces felt stress

Focus area: Resilience (Impact rating: Medium)

People who love HIIT

Joe Wicks

Sports

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Actor

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Real people's experiences

Starting HIIT? Read this first

It's time! You're ready to get your body moving and find a new level. HIIT is safe for most people, and there are different options to choose from when you're getting started to suit your current level. Read on for some important details and get your HIIT experience off to a fantastic start!

Common styles

HIIT offers various styles depending on your fitness goals. Here are four popular approaches:

Cardio HIIT

HIIT with weights

Bodyweight HIIT

Full Body HIIT

Safety

⚠️

Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.

⚠️

Begin with a warm up.

⚠️

Stop if you experience pain, strong discomfort or dizziness.

⚠️

Wear appropriate footwear and stay hydrated.

What you might experience

🤔

"Am I really ready for this?"

😊

"Reaching my limit of burpees!

😬

"Wait, how long is this break?"

😌

"I feel quite strong!"

😊

"Wow, I did it!"

Try hiit today
  • • Identify focus areas for growth
  • • Discover activities for improvement
  • • Track and reflect on progress
  • • Adjust your wellness routine

What you need to know about HIIT

Let's compare three different ways to start HIIT for the first time: self-led (using online guided sources), group (IRL) and 1:1 with an instructor (online or IRL).

Compare

Recommendation for first-timer

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

The “7-minute workout” app, a popular HIIT tool, was downloaded over ten million times.

HIIT has roots in the 1930s with the "Fartlek" method used by Swedish athletes.

HIIT is effective in improving cardiovascular health in just 10 minutes a day.

A typical HIIT session can burn up to 25-30% more calories than other exercises in the same time.

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2 facts

Popular memes

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6 memes

Academic research we rate

The Effect of Acute High-Intensity Interval Training on Executive Function: A Systematic Review

Ai, J.-Y., Chen, F.-T., Hsieh, S.-S., Kao, S.-C., Chen, A.-G., Hung, T.-M., & Chang, Y.-K. (2021). The Effect of Acute High-Intensity Interval Training on Executive Function: A Systematic Review. International Journal of Environmental Research and Public Health, 18(7), 3593. https://doi.org/10.3390/ijerph18073593

The effect of three different exercise training modalities on cognitive and physical function in a healthy older population

Coetsee, C., & Terblanche, E. (2017). The effect of three different exercise training modalities on cognitive and physical function in a healthy older population. European Review of Aging and Physical Activity, 14(1). https://doi.org/10.1186/s11556-017-0183-5

Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies

Batacan, R. B., Duncan, M. J., Dalbo, V. J., Tucker, P. S., & Fenning, A. S. (2016). Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies. British Journal of Sports Medicine, 51(6), 494–503. https://doi.org/10.1136/bjsports-2015-095841

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7 research pieces

Introduction guides from around the web

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3 introductions

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