Duration: 10 minutes. Equipment: No equipment. No matter where you are in your fitness journey, this workout is a must. Suitable for beginners and those who count burpees to fall asleep, this short HIIT blast will fire up your muscles and get your blood pumping.

Want more HIIT workouts for beginners? Just take your recovery break sooner, then join into the next exercise. Emi Wong's full-body HIIT workout will help you lose fat, tone up and increase your cardiovascular fitness — all from the comfort of your own home!

Expect jumping jacks, side plank rotations, half- burpees and a good ol' forehead sheen to boot. Designed specifically for women, and in particular new mums, this minute HIIT workout is a life- and time--saver.

You'll be moving through eight exercises in circuits of 15 and 10 reps. Challenging, but doable. Duration: 15 minutes. She's the PT YouTube loves and she does not take any prisoners when it comes to home workouts.

Heather Robertson's speedy HIIT session targets every major muscle group in the body to burn fat and tone lean muscle.

Make sure to give it everything you've got left in the tank! Thanks to Nourish Move Love, getting in a quick-HIIT workout at home has never been easier. With a mix of bodyweight strength exercises and cardio exercises, you'll work hard while building strength.

But beware, there's no rest between exercises, so go at your own pace. If you can't keep up, just slow down to a rhythm you can maintain. A bonafide fitness superstar, PT Krissy Cela is ready to torch some serious cals in this short HIIT workout.

You'll be working for one minute at a time with a short rest between intervals, so make sure to keep an eye on the bottom right-hand corner of the screen to see what's coming up next. Duration: 20 minutes. If you need a HIIT workout that can be modified for different skill levels — perhaps you're working out with a housemate or family member — then this is for you.

Two instructors, one demonstrating the easier modification and one doing the more challenging modification, so you can scale based on your ability. Gotta love that inclusivity. Build strength and mobility top to toe with a full-body dumbbell workout designed to get you sweaty and strong.

The best. Melissa will take you through two rounds of two circuits which consist of three exercises each. Make sure to stick around for the cool-down stretch at the end — WH's orders. Duration: 30 minutes. Equipment: Dumbbells. This HIIT workout will build strength throughout your whole body while pushing your heart rate up and burning fat.

MarC is mega-strong, so don't be put off if you can't do all the moves and modify as you need to. Equipment: Some weights needed. Getting into exercise and not sure where to start? Women's Health Collective trainer Alice Liveing 's HIIT workout for beginners is the perfect place.

The workout is made up of five movements that are performed for 30 seconds followed by 20 seconds rest. Eyes on Alice for perfect form tips and listen out to her verbal cues to know when to change move. You can do it! Duration : 31 minutes. Get ready for an intense and varied HIIT workout with 28 different bodyweight exercises in 30 minutes.

You'll be kept on your toes, FOR sure. Krissy's got you covered with a sculpting circuit-based HIIT session. Each circuit is five minutes long and you'll have to complete as many rounds of the exercises as you can in that time.

Short chunks of high exertion followed by rest, what more could you want? Probably some water, actually. Duration: 28 minutes. Using weights to up the burn, follow Heather for a super-sweaty sculpting sesh. Equipment: 5lb, 10lb and 25lb set of weights.

She's the Fiit trainer and former Love Island star you love and Gabby Allen has something slightly different than the usual HIIT session for you: A low impact session that's easy on your joints and downstairs neighbours.

Expect no jumping or explosive movements, but to still work hard. Low impact doesn't mean low intensity, after all Duration: 37 minutes. This session is a unique combination of dynamic mat Pilates and HIIT to improve your cardio fitness, build strength and definition, and improve posture in one super-challenging workout.

Duration : 47 minutes. Burn fat and build strength with tough love mega-trainer, Anna Victoria. Expect to see some of her signature booty-focused moves in this HIIT workout, designed to build lean muscle and increase anaerobic capacity.

If you'd like to switch up your regular HIIT with something more dance-y, get around this Jive HIIT workout with Strictly professional Dianne Buswell. She'll get you stepping and moving and sweating, obv! Duration : 45 minutes.

Most HIIT workout schedules are structured around sessions per week, depending on fitness level and desired result. The workouts are short, but don't forget the importance of rest days and watch out for signs your body needs a breather:.

As you've seen, most HIIT workouts will feature heart-rate raising moves, such as jump squats , burpees , commandos, planks , mountain climbers and tuck jumps.

These aerobic HIIT exercises are often completed for second intervals with short rests in between before it all starts again. While there is no one exercise that's the best HIIT exercise, making sure you work to your full capability during the 'on' periods will mean you reap the maximum reward.

It's a gas-on, gas-off way of exercising, so when the gas is on it should really be on. You're working harder, but overall it's a much shorter period of time, so make it count! Targets: glutes, quads, calves, core, shoulders, chest, triceps.

a Crouch down, feet just further than shoulder-width apart and hands on the floor. b With your body weight in your hands, kick both feet out behind you, resting on the balls of your feet. c Jump forward and propel your body up in one swift move, landing in a standing position. Targets: core, back, shoulders, chest, arms, glutes, quads, calves.

a Get in a press-up position with hands flat on the ground. b One hand at a time, lower yourself onto your forearms and hold a plank position. c Raise yourself back into a press-up position and repeat. Targets: s houlders, hamstrings, core, triceps, quads, core. a To start with, get down into a high plank, keeping your back straight and your head in line with your spine.

Your hands should be directly beneath your shoulders, your arms fully extended and your fingers facing forward, slightly spread apart. Now pump your knees toward your chest one at a time, trying not to rock your torso from side to side.

Breathe through it. Targets: quads, glutes, core. a From standing, step back into a reverse lunge with your left leg. HIIT can elicit short term brain improvements similar to those usually observed with aerobic exercise.

The American College of Sports Medicine suggests consulting one's doctor before starting a HIIT regimen, particularly if there is a history of coronary heart disease.

This is to ascertain its safety and allow the patient to build up the intensity of exercise without causing harm. There is a risk of injury due to fatigue and overtraining , so it is advised to allow time for recovery. More specifically, knee and ankle sprains were very common.

Based on that, neuromuscular training and pre-strengthening programs are recommended to improve flexibility , particularly before exercise. A study examined HIIT's physiological effects on fat oxidation in moderately active women. The study found that seven sessions of HIIT over a 2-week period improved whole body fat oxidation and the capacity for skeletal muscle to oxidize fat in moderately active women.

A study examined the effect of HIIT on cognitive performance among a group of children. The authors show that HIIT is beneficial to cognitive control and working memory capacity when compared against "a blend of board games, computer games, and trivia quizzes" and that this effect is mediated by the BDNF polymorphism.

They conclude that the study "suggests a promising alternative to enhance cognition, via short and potent exercise regimens". A clinical trial assessed the effects of HIIT on vascular health in inactive people and found that HIIT has beneficial vascular effects, based on observed decreases in arterial wall thickness and increase in endothelial function.

The trial also found that HIIT had stronger effects than medium intensity continuous training MICT in enhancing flow mediated dilation and lowering pulse wave velocity in inactive adults from the greater blood flow and vasodilation of blood vessels stimulated by HIIT.

Increased flow mediated dilation allows for greater opening of an artery and increased blood flow, allowing for more oxygen to be supplied throughout the body during activity. Pulse wave velocity is used to monitor arterial stiffness ; which increases with age and high blood pressure, leading to a higher probability of cardiovascular problems including hypertension or a stroke.

A study on the relevance of exercise intensity in lower back rehabilitation, demonstrated higher intensity had a greater effectiveness with back therapy than moderate intensity exercise. Participants in the HIIT group had a decrease in back pain intensity and an increase in back muscle strength.

A study examined the impact of HIIT and moderate intensity continuous training MICT on overweight individuals by measuring the effect on cardiorespiratory fitness CRF. The study found that both forms of training were effective in improving CRF with an increase in VO 2 max, however there was no evidence that either training method was more effective than the other in improving cardiorespiratory fitness.

According to a study HIIT could be used as prehabilitation for men awaiting surgery for urological cancer and it may improve heart and lung fitness within a month before their surgery.

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Download as PDF Printable version. In other projects. Wikimedia Commons. Exercise strategy. This article is about the cardiovascular exercise made popular in the s.

For the s weight training, see High intensity training. For other uses, see HIIT disambiguation. Aerobic exercise — Low to high intensity physical exercise Anaerobic exercise — Physical exercise intense enough to cause lactate formation Bodyweight exercise — Strength-training exercise to provide resistance against gravity Boxercise — High-intensity interval training based on boxing Continuous training — Exercise Pages displaying short descriptions with no spaces CrossFit — Branded fitness regimen Fartlek — Human physiological training method Long slow distance — Aerobic endurance training Physical fitness — State of health and well-being Powerlifting — Sport Pages displaying short descriptions with no spaces Power training — Common type of speed and strength training Street workout — Physical activity performed mostly in outdoor parks Strength training — Performance of physical exercises designed to improve strength.

doi : PMID — via journals. Medicine and Science in Sports and Exercise. PMID Retrieved Archived from the original on Sports Medicine. ISSN S2CID Sports Medicine Review. Journal of Diabetes Research.

PMC Current Sports Med Rep. The Journal of Physiology. Physiological Reports. Let's Work Out". Applied Physiology, Nutrition, and Metabolism. Retrieved December 14, Acesso em: 4 mar. Running My Life. ISBN Archived from the original PDF on Journal of Strength and Conditioning Research Primary Article.

European Journal of Applied Physiology Primary Article. Medicine and Science in Sports and Exercise Primary Article.

Sports Medicine Primary Article. Journal of Strength and Conditioning Research. Sports Med Systematic Review and Meta-Analysis.

Br J Sports Med Systematic Review and Meta-Analysis. hdl : Heart Lung Circ Meta-Analysis. A Systematic Review and Meta-analysis". Revista Española de Cardiología English Edition. Obes Rev Meta-Analysis. Compared with CON, HbA1c decreased by 0.

Journal of Obesity.

You'll be kept on your toes, FOR sure. Krissy's got you covered with a sculpting circuit-based HIIT session. Each circuit is five minutes long and you'll have to complete as many rounds of the exercises as you can in that time.

Short chunks of high exertion followed by rest, what more could you want? Probably some water, actually. Duration: 28 minutes. Using weights to up the burn, follow Heather for a super-sweaty sculpting sesh. Equipment: 5lb, 10lb and 25lb set of weights. She's the Fiit trainer and former Love Island star you love and Gabby Allen has something slightly different than the usual HIIT session for you: A low impact session that's easy on your joints and downstairs neighbours.

Expect no jumping or explosive movements, but to still work hard. Low impact doesn't mean low intensity, after all Duration: 37 minutes. This session is a unique combination of dynamic mat Pilates and HIIT to improve your cardio fitness, build strength and definition, and improve posture in one super-challenging workout.

Duration : 47 minutes. Burn fat and build strength with tough love mega-trainer, Anna Victoria. Expect to see some of her signature booty-focused moves in this HIIT workout, designed to build lean muscle and increase anaerobic capacity.

If you'd like to switch up your regular HIIT with something more dance-y, get around this Jive HIIT workout with Strictly professional Dianne Buswell. She'll get you stepping and moving and sweating, obv! Duration : 45 minutes. Most HIIT workout schedules are structured around sessions per week, depending on fitness level and desired result.

The workouts are short, but don't forget the importance of rest days and watch out for signs your body needs a breather:. As you've seen, most HIIT workouts will feature heart-rate raising moves, such as jump squats , burpees , commandos, planks , mountain climbers and tuck jumps.

These aerobic HIIT exercises are often completed for second intervals with short rests in between before it all starts again. While there is no one exercise that's the best HIIT exercise, making sure you work to your full capability during the 'on' periods will mean you reap the maximum reward.

It's a gas-on, gas-off way of exercising, so when the gas is on it should really be on. You're working harder, but overall it's a much shorter period of time, so make it count! Targets: glutes, quads, calves, core, shoulders, chest, triceps. a Crouch down, feet just further than shoulder-width apart and hands on the floor.

b With your body weight in your hands, kick both feet out behind you, resting on the balls of your feet. c Jump forward and propel your body up in one swift move, landing in a standing position. Targets: core, back, shoulders, chest, arms, glutes, quads, calves. a Get in a press-up position with hands flat on the ground.

b One hand at a time, lower yourself onto your forearms and hold a plank position. c Raise yourself back into a press-up position and repeat. Targets: s houlders, hamstrings, core, triceps, quads, core. a To start with, get down into a high plank, keeping your back straight and your head in line with your spine.

Your hands should be directly beneath your shoulders, your arms fully extended and your fingers facing forward, slightly spread apart.

Now pump your knees toward your chest one at a time, trying not to rock your torso from side to side. Breathe through it. Targets: quads, glutes, core. a From standing, step back into a reverse lunge with your left leg.

b Push through your right heel to come back to standing, following through with your left leg to raise it in front of you at degrees. Targets: g lutes, shoulders, triceps, chest, core, hamstrings. c Then, walk your hands back towards your feet.

Walkout with push-up. c Perform a push-up, returning to high plank position. d Walk your hands back towards your feet and repeat. Targets: Quads, hamstrings, glutes, hips, core. b Quickly hop to the left, switching legs and arms. Try to keep up the pace but if you find balancing difficult, slow the movement down until you feel steady.

Targets: q uads, glutes, hamstrings, calves. a Stand straight, with your arms bent at 90°, elbows tucked into your sides, palms facing the floor. b Run on the spot as fast as you can. Each time lift your leg high enough so your hand slaps the top of your thighs.

Get those knees up! Since this high level of effort can pump up the heart rate, some trainees use HIIT protocols as the cardio component of their exercise routines instead of low intensity steady state training, LISS like long runs or cycling.

What's Most Important for HIIT Workouts. Again, HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories.

You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create super-charged finishers. However you do it, what makes HIIT work is the intensity. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider.

The key to making HIIT work: The intensity. The protocol is designed to give you chances to go hard, so you need to take advantage of those chances. Instead of 15 to second intervals executed at near percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations.

In group fitness settings and among far too many trainers HIIT and "interval training" are often used interchangeably. Make no mistake: True HIIT requires you to be explosive and intense during your work period.

Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene. Work periods here are typically larger than rest periods, without the consideration for the level of effort expended.

The Primary Benefits of HIIT Workouts. One review looked at 13 different studies on overweight and obese adults. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference.

Some researchers have found that HIIT increases metabolism for hours after exercise even more than jogging and weight training. This is known as excess post-exercise oxygen consumption EPOC , informally called afterburn , a measurably increased rate of oxygen intake following strenuous activity.

HIIT is not just a tool to use to lean out. It can improve your overall health, too. A summary of 50 different studies found that HIIT reduces blood sugar levels. Further research shows it can reduce resting heart rate and blood pressure in overweight and obese individuals. This intense workout template is popular enough that it's become shorthand for just about any type of boutique fitness class that features multiple exercises, different stations, and plenty of sweat.

The term is bandied about so much that many people who have taken a HIIT class might not totally understand why they're pushing so hard through the stop and start nature of the protocol, either.

That doesn't stop HIIT from being a top choice for boutique gyms and fitness clubs—the workouts fit a ton of activity into a brief period, which is ideal for consumers looking for the most bang for their buck and trainers and gyms hoping to slot as many sessions into a schedule as possible.

That's fine for gyms with class slots to schedule, but if your whole fitness routine is only made up of HIIT workout sessions, you need to take a step back and reassess what you're doing.

Aiming to add muscle? HIIT can be a great tool to diversify your training, but you won't be able to make the most gains that way.

And if you're taking on any more than two or three HIIT workouts a week, you're doing too much. You'll either push yourself into overtraining if you go as hard as you should be for every session, since you won't give yourself enough time to recover properly, or more likely you'll fail to reach the effort threshold the workouts are designed around.

Be smart about how and when you use HIIT. Some Ways to Do HIIT Workouts. Not necessarily. Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol.

Now that you know everything to know about HIIT, here are some HIIT workouts that can keep you off the treadmill for the most part and on a far more fun path to major fat-burn.

Luckily, Ben Feiden, CFSC of Performance HQ has just the thing for you. All you need is you and a clock to get this full body burn in. Get ready to get your butt kicked by Jaimar Brown , C. Malik Fitness in this installment of our 5 Minutes of Hell series.

Grab one set of medium and one set of light dumbbells and cycle through the following five exercises for 45 seconds of work, and 15 seconds of rest for a quick and dirty full body workout.

Ngo Okafor , the owner and founder of Iconoclast Fitness , and two-time Golden Gloves Championship winner goes through another installment of our 5 Minutes of Hell series designed to push you to your limits in a short amount of time. Complete these eight exercises for 30 seconds of work, 10 seconds of rest for a heart-racing HIIT workout.

It ain't diet! If you have access to strongman equipment, use it! Go all-out for any of the combinations below and you'll learn firsthand why this method is so effective. I love the first two combinations because they literally work every muscle in your body and they get your heart rate up quickly.

The third combination—crucifixes and log lifts—has more of a localized training effect. It'll have your shoulders screaming, and makes a great sequence to finish off a shoulder workout. If you're looking for something without weights, turn to burpees.

Long before burpees were established as a jailhouse favorite, this exercise was a fitness test for the armed services in the World War II era. Burpees build muscle, burn fat, and are one of the most effective conditioning modalities on the planet.

As with all of our conditioning workouts, we want to restrict burpees to less than 10 minutes in total duration. Looking for a great way to push yourself? Select a target number of repetitions plan to hit that number in under 10 minutes. The number of repetitions in a set and the rest interval between sets are at your own discretion.

If you miss your target, get it next time! Looking to ditch the weights and have a cardio-focused, fat-blasting session? Do as many burpees as possible in 20 seconds, rest for 10 seconds, and repeat this process for 4 minutes. Since intense interval training should be done sparingly and for short duration, walking should never really leave your conditioning portfolio.

After all, interval training for over 30 minutes at more than 75 percent intensity can be detrimental to your gains. As a result, low-impact walking is a great activity to employ on your non-interval conditioning days. It increase heart health and helps your muscles and joints stay healthy.

It even decreases stress. You really only need to do a maximum of minutes a day, but minutes will do the job. Interval training paired with a few weekly walks will keep you lean and mean, and keep your ticker ticking. View all articles by this author. High-Intensity Interval Training: The Ultimate Guide.

Barbell Deadlift. Lower Body Complex. Barbell Squat. Good Morning. Barbell front squat. Zercher squat. Romanian Deadlift.

Total Body Complex. Bent Over Barbell Row.