New to the world of HIIT? This 19-minute workout is perfect for beginners

The fitness industry has created a wide variety of workouts that aren't HIIT, which is unfortunate.

New to the world of HIIT? This 19-minute workout is perfect for beginners


True HIIT sessions will include several rounds of high-intensity cardio bursts, followed by short periods of rest.


Trends come and go but the best bang for your buck is always here

High intensity interval training



It has the ability to last. HIIT's origins are not known. Some believe it originated in the early 1900s. It was popularized by Finnish Olympic runners, who used alternating short bursts with recovery periods to boost their speed. According to the American College of Sports Medicine, it is still one of the top 20 worldwide fitness trends.

Ask 10 people to describe a "good" job.

HIIT training

You're likely to get 10 different answers. There are many variations of HIIT in the fitness industry.

True HIIT sessions will include several rounds of high-intensity cardio bursts, usually no more than 20 seconds long, followed by short periods of rest. You can complete a substantial workout in 30 minutes. You can choose your preferred cardio method and most equipment is not required. You must work hard to achieve high intensity. Your heart rate must be at least 80% of its maximum, then let it recover and start over. Danyele Wilson, a trainer for EvolveYou, said, "Make it so intense that you can't have a conversation." Then, recover and start again. Wilson stated that HIIT is different from other workouts because of this. For example, holding a plank for more than a minute won't increase your heart rate. This movement should not be done for longer than 8-10 seconds. Add this to your standard cardio routine.


HIIT is a great way to increase your strength and fitness. It can also help you burn calories faster and improve your performance in competitive sports. These are the benefits you can reap.


The main argument for HIIT is its ability to quickly increase cardiovascular fitness. A review of the research on the health benefits of HIIT was conducted in 2019. It proved to be more effective than steady-state cardio exercise, which can keep your heart rate constant for a longer time. In a small study, 43-year-old men aged between 43 and 73 discovered that HIIT significantly reduced their blood pressure after just six weeks. Cedric Bryant is the president and chief science officer at American Council on Exercise. HIIT can improve heart health as well as help people lose weight. "HIIT is more effective than a steady-state session in terms of calorie burning for the same time." Wilson believes that HIIT is a great way to increase performance, regardless of whether you are a competitive athlete. She explained that performance is the ability to train your entire body to move more efficiently and with greater agility. She explained that performance is about improving your ability to move in multiple directions. It could be anything, from LeBron James playing basketball to an older man who prevents himself from falling from tripping, it could also refer to LeBron James. It's all about quality of your life. Before you incorporate HIIT into any exercise program, it's important to consult your doctor or physical therapist. Sunna Yassin (a 42-year old event planner from San Francisco), found HIIT a way to let her body do other things she enjoyed. She initially found HIIT difficult on her knees but it became easier as she got stronger. Yassin stated that her body improved over the 18-month period and was able to withstand the stress of activities such as kickboxing and jumping.

What is "real" HiIT?

It's not clear what HIIT means. Some gyms and trainers refer to circuit training, which is a series of exercises that are done in succession. This is called HIIT. These workouts are not difficult but won't raise your heart rate enough to be considered. A runner who runs for three to five minutes in sprints and stops mid-sprint is doing intervals. This is not HIIT. Wilson explained that CrossFit is another exercise people mistakenly associate with HIIT. She explained that CrossFit isn't HIIT. However, some CrossFit workouts may include a HIIT circuit. They are different.

A HIIT session is the portion that causes a rapid heartbeat and lasts less than 10 minutes.

For beginners

Sabrena Jo, an American Council on Exercise exercise and health scientist, said that it takes 5-10 minutes to warm up slowly with gentler movements, then perform the HIIT Circuit. After cooling down, you can continue your workout for another 5-10 minutes.

How can you get started?

A good starting point for those who are new to HIIT is once per week. Wilson will often do a HIIT workout at the end of another one. She suggested that she might combine it with leg day. For example, she would do "super sets" consisting of combined movements such as squats or lunges followed by a 10-minute HIIT session. Holly Roser, a San Francisco personal trainer, suggested that you should aim to do two to three sessions per week once you feel comfortable with them. You could be more vulnerable to injury if you do not continue with the sessions. If you are suffering from vertigo, a heart condition or are in recovery from an injury, you should avoid HIIT. Talk to your doctor if you are pregnant. Roser said that you may need to reduce the time between intervals to catch your breath. You might also find yourself slowing down towards the end of sessions. After about a month of regular, HIIT, you will be able to go through one without any problems and see an improvement in your ability to run, bike, or row on an ergometer. You can then adjust the amount of rest you do to make it shorter. You can do HIIT anywhere you want, including at home or at the gym. If you have a rowing machine, a bike, or treadmill, it will work well. You can also use HIIT to increase your effectiveness by doing short bursts such as running, jumping jacks or burpees. This makes HIIT easy and convenient to use when you're on the road. These workouts are intended to be difficult. Although pushing yourself to 80% may seem daunting at the moment, it can be rewarding. Melissa Vasquez is a Brooklyn sales professional, 31 years old. She said, "I like to do an exercise that scares my stomach a little." "After completing a HIIT workout, I feel extremely satisfied that I took on the challenge."

The simplest HIIT exercise

A good way to get started with HIIT is to choose one cardio-focused machine. For beginners, the treadmill is usually the easiest to use. After warming up, sprint as fast as possible for 10 seconds. Then, walk or rest for 50 seconds. This can be repeated six times. This is it. You're now on your way to mastering HIIT. Once you feel comfortable, reduce the rest time to 20 seconds and then increase it to 10, if necessary.

Tabata exercise

HIIT exercises that are more efficient than rest periods can make a HIIT workout even more effective. Tabata is a common format. It often incorporates multiple movements in a single round. Tabata rounds last 4 minutes each and consist of eight sets, each with 20 seconds of exercise and 10 seconds recovery. Trainers recommend doing four rounds, but it is not necessary. If that seems too hard, you can start with two. Start with a five-minute warm up. Next, perform eight sets of one-round warm-ups. Perform as many repetitions of each set as you can during each round. Take a break after each round and do another round until you reach four. End each round with a 10-minute cooling down. It can be difficult to time your workouts correctly. Consider using an app to indicate when you are done. Because HIIT can be so intense, limit the number of sessions per week to one or two at first. Once your body becomes more comfortable with the exercise, you can gradually increase the frequency to three. If you feel dizzy, lightheaded or out of breath, it's okay to stop. This Tabata-style Tabata-style HIIT version requires very little equipment. To ensure that you feel comfortable doing the exercise, take a quick run through of each move. If a move proves to be too difficult due to a mobility problem, you can swap it for another one. These exercises are designed to increase your heart rate. Make sure you choose the ones that suit your body. You can always add new exercises to your repertoire as you go.

Round 1 (4 minutes)

Do 2 sets of high-knees. Each set should be performed for 20 seconds each, followed by a 10-second rest. You can do them back-toback or alternate with other exercises. Do 2 sets each of the following: 2 sets each of plank punches, 2 sets of jumping jump jacks, 2 sets each of side skaters. Rest for 1 minute.

Round 2 (4 minutes)

2 sets jump rope, 2 sets high/low boat, 2 sets line jumps, 2 sets push-ups. Rest for 1 minute

Round 3 (4 minutes)

  • 2 sets burpees, 2 sets Russian twists, 2 sets squats, 2 sets squats, 2 sets squats, 2 sets squats, 2 sets lumbing. Rest for 1 minute

Round 4 (4 minutes)

2 sets mountain climbers, 2 sets push-ups, 2 sets split squats, 2 sets box jumps