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The
HIIT
Guide

Your one-stop guide to all things HIIT.

HIIT
/hit/

Definition. HIIT is short for high-intensity interval training, which is a training protocol alternating short periods of intense anaerobic exercise with brief periods of recovery.

Some of the many benefits of HIIT include:12

  • High calorie burn. HIIT burns a substantial number of calories in a short period. For weight management, HIIT provides an efficient calorie expenditure.
  • Improved cardiovascular fitness. HIIT significantly improves cardiovascular endurance. By pushing your heart rate to higher levels during intense intervals, you enhance your heart and lung function. Steady-state cardio, does not challenge your cardiovascular system as intensely as HIIT, but still offers different and important cardiovascular fitness gains.
  • Metabolism boost. After a HIIT session, your metabolic rate remains elevated for hours. This means you continue to burn calories even after the workout. The post-exercise metabolic boost contributes to weight management and overall energy expenditure.
  • You won’t be bored. HIIT offers a wide range of exercises and formats. You can mix and match activities like sprinting, cycling, or bodyweight exercises. Variety prevents monotony and keeps your fitness routine engaging.
  • Muscle preservation. Unlike steady-state cardio, which may lead to muscle loss over time, HIIT helps preserve lean muscle mass. Intense intervals stimulate muscle growth and strength, especially when combined with resistance exercises.
  • Improved insulin sensitivity. HIIT has been associated with better blood sugar control. It improves insulin sensitivity, reducing the risk of type 2 diabetes.
  • Time-saving. HIIT workouts are shorter in duration than regular workouts, making them ideal for busy schedules. You can achieve significant fitness gains in just 10 to 30 minutes.

Classic HIIT

High-intensity interval training basics.

HIIT Workouts

Hit the gym or train at home with these workouts.

Find out many calories you’re burning. This calculator will determine how many calories you burn exercising based on your weight.

Beginners

HIIT is an advanced workout. Beginners start with moderate intensity interval training.

HIIT is strenuous, high intensity exercise. People recovering from injury, are overweight, older adults, or people with medical conditions should speak to their doctor before starting to exercise to get personalized advice that will take their specific needs into consideration.

To find out how hard you’re exercising you can use your heart rate. This calculator will determine your heart rate zones based on your age and gender, and give you a easy to understand result.

Switch (Hi)it Up

HIIT is intense – 2 to 3 times a week is plenty. These are the other types of workouts.

Prep is Everything

What to do before and after your workouts.

Post-Workout Snacks

Make your recovery a delicious one.