These HIIT Workouts Deliver Big Results in Less Time

Short on time but want powerful results? High-Intensity Interval Training (HIIT) alternates hard efforts and brief recoveries. The payoff? Improved endurance, faster calorie burn, and a stronger body in just minutes.

To keep things simple and safe, we’ve teamed up with Certified Personal Trainer (CPT) Henry Halse. Whether this is your first attempt at structured intervals or you’re trying to shake up your usual routine, this guide breaks down what HIIT is, how to build a workout from scratch, and a few beginner-friendly routines you can use today.

What Is HIIT?

HIIT alternates between short, intense efforts and slower recovery periods. It’s not steady-state cardio (like a jog). It’s more like controlled chaos: push hard, reset, repeat.

This approach saves time and can boost metabolism, improve conditioning, and build strength more efficiently than steady-state efforts. HIIT exercises recruit several muscle groups at once, elevating your heart rate up for maximum results.

Popular HIIT moves include:

• Sprints
• Jumping jacks
• Squat jumps
• Lunges
• Mountain climbers

Chances are, you’ve done HIIT before, even by accident. For example: sprinting to catch a bus, pausing to recover, then sprinting again. That’s real-life HIIT.

Why HIIT works:

• Short intervals elevate your heart rate
• Recoveries let you hit that intensity again
• You use multiple muscle groups at once

Classic beginner-friendly HIIT moves include:

• Sprints
• Jumping jacks
• Squat jumps
• Lunges
• Mountain climbers

How Do You Structure a HIIT Workout?

New to HIIT intervals? Start with a 1:2 work-to-rest ratio. Example: 15 seconds of effort → 30 seconds of rest.

That gives you time to catch your breath without feeling like you’re chasing the clock.

As you progress, increase the challenge with longer work intervals and shorter rests. For instance, try sprinting for 30 seconds with resting for 15.

Basic Workout Structure:

• Pick 3–4 exercises
• Perform each for 15 seconds of effort
• Rest 30 seconds before the next exercise
• Repeat the circuit 4 times
• Rest 2 minutes
• Move to the next group

💡Curious about other popular formats like EMOM, AMRAP, or Tabata? Our personal trainer’s home exercise guide explains how and when to use each style.

Warm Up Before You Start

HIIT is intense. A proper warm-up improves your performance. Your muscles and joints will also thank you later.

Try this quick 5–10 minute warm-up:

• Light cardio (marching, brisk walking, jump rope)
• Dynamic stretches (leg swings, hip openers, arm circles)
• Bodyweight versions of what you’ll be doing (e.g., squats and step-backs)

If you like tracking effort, a simple Bluetooth heart rate monitor helps keep you in zone 1 before the real work starts.

Try HIIT: Sample Workouts to Build Strength and Burn Fat

Below are two beginner-friendly circuits. Swap movements as needed.

Group 1

Treadmill Walk/Run (Hop On/Off)

1. Start the treadmill on 3 incline and 3 speed.
2. Straddle the belt with your feet on the sides.
3. Before hopping on, practice with one foot to get used to the speed.
4. Keeping your hands on the side rails for balance, drop onto the treadmill and start walking.
5. At the end of 15 seconds, put your hands on the guard rails and hop your feet off the belt onto the sides of the treadmill.
6. As you get more comfortable hopping on/off you can increase the speed.

Flat Dumbbell Bench Press 

1. Grab a pair of dumbbells and sit on the front of a bench.
2. Lean back and bring the dumbbells with you, resting on your chest.
3. Once your back is flat on the bench, press the dumbbells up towards the ceiling.
4. Bring the dumbbells back down to your chest to complete one rep.

Equipment-free Alternative: Jump Squats

1. Squat down and swing your arms down by your sides.
2. Jump up as high as you can, lifting your arms up high.
3. Land softly, bending your knees and pushing your butt back to cushion your joints.

Equipment-free Alternative: Push-up Shoulder Taps

• Switch hands every rep.
• Start in a push-up position.
• Take your right hand and lift it off the ground.
• Tap your left shoulder with the palm of your right hand.
• Place your right hand down.

Group 2

Walking Dumbbell Lunges

1. Grab a dumbbell in each hand, holding them by your sides.
2. Take a big step forwards and plant your front leg.
3. Lean your torso slightly forwards over your lead leg.
4. Drop your back knee down to very gently tap the ground.
5. Push off your back foot and step your feet together, standing up.
6. Alternate legs each step.
7. If you run out of room, turn around and go back the way you came.

Jump Rope

1. Jump rope, completing as many skips as possible.
2. To make it harder, skip on one foot and switch feet each skip.
3. To make it even harder, do a double-under, which is two revolutions of the rope with each skip.

Equipment-free Alternative: Bodyweight Walking Lunges

1. Same as dumbbell walking lunges, but without weight.

Equipment-free Alternative: Jumping Jacks

1. Start standing with your hands by your sides.
2. Jump your feet out and lift your arms up overhead.
3. Jump your feet back together and bring your arms back down to your sides.

👉 Want more workout templates? Download our full workout guide for additional routines for every fitness level.

Everything You Need to Know About HIIT

How Long Should a HIIT Workout Last? Is 20 Minutes Enough?

HIIT workouts can range between 10 and 40 minutes. Most HIIT sessions last around 20 to 30 minutes, including warm-up and cooldown. If you’re new to HIIT, your workouts may be shorter and less intense. If you want to save time or build strength, 20 minutes of HIIT is plenty.

How Many Times a Week Should I Do HIIT?

Aim for quality over quantity. Two to three sessions per week is the sweet spot, according to the Cleveland Clinic.

Can I Do HIIT Daily?

Generally, no. Daily HIIT workouts can strain your body and joints. Alternate hard days with lower-intensity workouts such as yoga, Pilates, or walking.

Is HIIT Good for Weight Loss?

Yes, HIIT is good for weight loss if you’re consistent. HIIT boosts calorie burn during the workout and keeps metabolism elevated afterward thanks to the intensity.

Is HIIT Safe for Beginners?

HIIT is safe for beginners. Remember to warm up properly and start slowly. Begin with 3 to 4 speed intervals and gradually build intensity as you progress.

What Should I Eat Before and After a HIIT Session?

It’s important to follow a healthy diet before and after your HIIT workouts.

A good pre- and post- workout diet plan might look like this, according to the European Register of Exercise Professionals:

Pre-workout HIIT Nutrition:

• Whole-wheat toast with peanut butter and banana
• Non-fat Greek yogurt or cottage cheese with fruit
• Dried fruit and almonds

Post-workout HIIT Nutrition:

• Whole-grain cereal with fruit and soy milk
• Whole-wheat crackers with fruit and cheese
• Hummus and pita bread

Prefer something quick after a HIIT session? A protein shake is a great way to refuel. You can browse our 11 best protein powders to find options that mix smoothly, taste good, and support muscle recovery. For expert guidance, a dietitian breaks down ingredient quality, protein types, and what really matters in our step-by-step protein powder guide.

Do I Need Equipment for HIIT, or Can I Do It at Home?

Although HIIT can be done on any indoor cycling bike, you don’t need extra equipment for HIIT. Many HIIT workouts can be performed using your own bodyweight. If you want an extra challenge or are ready to switch things up, basic fitness gear such as a kettlebell or resistance bands can elevate your workout.

Final Thoughts

HIIT workouts are highly flexible and adaptable. They work equally well for beginners and advanced athletes. Whether you’re using equipment or bodyweight only, the key is intensity paired with proper rest. As you get stronger, increase your work-to-rest ratio, add weight, or try advanced variations.

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