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.
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.
Check out our safety recommendations.
Take a bathroom break before getting started if needed.
Change into workout clothing suitable for sweating.
Choose supportive footwear for various movements.
Get your water bottle filled up, grab a non-slip mat and find space where you’ll have room to move.
When you are ready, head to our Practice Guides and get started.
Looking for detailed practice guides? Hang tight, they are coming soon!
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!
HIIT is an effective way to strengthen your health, improving both cardiovascular fitness and overall strength in short, intense sessions.
Cardiovascular health
Physical well-being
Fat loss
Physical well-being
Strength and muscle tone
Physical well-being
Increased metabolism
Physical well-being
Improved mental health
Emotional well-being
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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!
HIIT offers various styles depending on your fitness goals. Here are four popular approaches:
Cardio HIIT
HIIT with weights
Bodyweight HIIT
Full Body HIIT
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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.
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Begin with a warm up.
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Stop if you experience pain, strong discomfort or dizziness.
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Wear appropriate footwear and stay hydrated.
🤔
"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!"
Are you ready to HIIT ?
We are busy working on detailed getting started guides and individual practice guides to follow.
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
2nd pick
3rd pick
Availability
Widely
Moderately
Moderately
Average cost per session
Free or low cost
Moderate costs
Moderate costs
Special equipment required
Some with costs
None or minimal
None or minimal
Potential for socialisation & community
Mostly solo
Highly social
Social potential
Safety & skill building
Mixed results
Mixed results
Safe & fast
Space or privacy required
Minimal
Some required
Some required
Ease of scheduling
Very flexible
Need to plan
Need to plan
Setup time
Little to none
Up to 30 mins
Up to 30 mins
Active practice time
Under 20 mins
Up to an hour
Up to an hour
Unexpected advantages
Actually useful
Wholesome
Wholesome
A typical HIIT session can burn up to 25-30% more calories than other exercises in the same time.
HIIT is effective in improving cardiovascular health in just 10 minutes a day.
The “7-minute workout” app, a popular HIIT tool, was downloaded over ten million times.
HIIT can increase mitochondria, the "powerhouse" of the cell.
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6 memes
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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3 introductions
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