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.
A beginner's guide to: HIIT
high-intensity interval training, Interval training, sprint training
Want to get into HIIT?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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These steps will help you start strong.
Check the safety tips
A few must-knows to ensure you’re covered.
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Space, setup, and time. Check the practical stuff so you're good to go.
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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!
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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
Tom Holland
Actor
Cristiano Ronaldo
Sports
Creed
Movie
Want a closer look at HIIT?
Ways to try it, what to expect, and how to stay safe. Read on!
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!"
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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
HIIT has roots in the 1930s with the "Fartlek" method used by Swedish athletes.
The “7-minute workout” app, a popular HIIT tool, was downloaded over ten million times.
HIIT can increase mitochondria, the "powerhouse" of the cell.
The popular fitness game “Ring Fit Adventure” for the Nintendo Switch includes HIIT workouts.
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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
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