High Intensity Interval Training Workouts for Weight Loss

Last updated on August 31, 2023

It is possible for anyone to lose weight, even if they don’t have much time to work out. High intensity interval workouts are a great way to burn fat and get in shape progressively.

Many types of high-intensity interval training can be done at home, outside or the gym.

One of he most common and effective types of HIIT workouts is sprinting followed by walking or jogging for recovery periods. This can be done outside or at home/the gym using a treadmill.

The workout typically lasts about 10-20 minutes but it can take longer (up to an hour) if you have the required fitness level. If you want to build muscle mass through HIIT workouts while also burning fat, aim to do high intensity interval training ideally 3-5 times per week.

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What Is High Intensity Interval Training?

HIIT, also known as high-intensity interval training, is a form of exercise that alternates bursts of intense effort with periods of recovery. HIIT can be used with any type of exercise, including running, swimming, biking, rowing, and elliptical training for instance.

The recovery periods are important because they allow your body to catch its breath and prepare for the next round of intensity. This type of training is much more efficient than steady-state cardio, meaning you can get more benefits from it in less time.

Why Is HIIT Good For Weight Loss?

HIIT is an excellent way to lose weight because it helps you burn more calories in a shorter amount of time. One study showed that HIIT can help you burn up to 50% more calories than traditional cardio.

Another great benefit of HIIT is that it boosts your metabolism and helps you continue burning calories even after your workout is over. This is due to the afterburn effect, which occurs when your body continues to burn calories for hours or even days after your workout, which is great for your weight loss goals.

What’s The Difference Between HIIT And Normal Interval Training?

There are a few key differences between HIIT and normal interval training. The first is the intensity of the workouts. With HIIT, you work at a higher intensity than with traditional interval training. This means that you’ll be breathing harder and your heart rate will be elevated for the entire workout much more intense.

The second difference is the length of the intervals. HIIT intervals are normally shorter, ranging from 30 seconds to typically around 2 minutes. Normal interval training intervals are usually longer and include different exercises in a row.

Also, HIIT recovery periods are usually shorter, ranging from 30 seconds to 1 minute. Normal interval training recovery periods are usually longer than that.

How To Do HIIT Workouts

HIIT workouts can be done with any type of exercise, which means that you can be creative and switch your workout up as time goes on.

To do a HIIT workout, you’ll alternate between periods of high-intensity activity and low-intensity activity or rest. The high-intensity periods should last for 30 seconds to 2 minutes, and the low-intensity periods should last for 30 seconds to 1 minute.

You can do HIIT workouts 3-5 times per week. In the beginning, until your fitness level adjusts, you shouldn’t do more than that because your body needs time to recover.

Gradually increase the frequency as your body adapts.

HIIT Workout Examples

Here are a few examples of HIIT workouts that you can do at the gym or at home.

HIIT On A Treadmill

The HIIT workout on a treadmill is simple but effective. Start with a warm-up of walking and jogging, or on an exercise bike for at least 3-5 minutes. Then, increase the speed to a sprint for 30-60 seconds. Recover by walking or jogging for 1-2 minutes. Repeat the cycle for 10-20 minutes.

If you want to make this workout more challenging, you can increase the time of the sprinting interval or shorten the recovery period.

Treadmills

HIIT On A Stationary Bike

Before doing HIIT on a stationary bike, start with a warm-up of pedaling at a moderate pace for at least 5 minutes. I recommend even a 15 minutes warm-up phase to protect the joints.

Then, pedal as fast as you can for 30-60 seconds. Recover by pedaling at a moderate pace for 1-2 minutes. Repeat the cycle for 10-20 minutes.

You can adapt the intervals to your fitness level here as well.

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HIIT With A Rowing Machine

Rowing machines are ideal for HIIT workouts, because you are working several muscles of your body at the same time. Making the rower a great choice for any kind of fitness training.

Start with a warm-up of rowing at a moderate pace for 3-5 minutes.

Then, row as fast as you can for 30-60 seconds. Recover by rowing at a moderate pace for 1-2 minutes. Repeat the cycle for 10-20 minutes.

Adapt intervals as you see fit best for your level of fitness.

HIIT Through A Bodyweight Circuit

Start with a warm-up of jogging, rowing, or jumping rope for instance (ideally, any kind of exercise where you are working many muscle groups simultaneously) for around 5 minutes.

Then, do a circuit of bodyweight exercises like push-ups, squats, and lunges – if you need more particular exercise ideas, check out one of the other fitness workout guidelines.

For high intensity, focus on quantity over quality here. Get your heart rate up by pushing yourself to do as many repetitions as you can. The form is less important during HIIT with bodyweight exercises.

Do each exercise for 30-90 seconds.

Recover by walking or jogging for 1-2 minutes.

Repeat the cycle for 10-20 minutes. You can do this during the day as a stand alone workout or incorporate it in your normal workout routine. At the end of your workout for instance.

HIIT With An Elliptical

Start with a warm-up of pedaling at a moderate pace for 3-10 minutes.

Continue by pedaling as fast as you can for 30-90 seconds. You can change and adjust the difficulty of the elliptical machine on your current fitness level.

Recover by pedaling at a moderate pace for 1-2 minutes. Repeat the cycle for 10-20 minutes. Cooldown for a few minutes as well.

Always remember to drink enough water and stay hydrated during and after your workout sessions.

Ellipticals

HIIT On An Air Bike

The air bike is great for high intensity interval training because it is fitness equipment that is working a lot of muscles simultaneously. It gives you the feeling of really working hard through the activated fans on the air bike.

Begin with a warm-up of pedaling at a moderate pace for 3-5 minutes, or more. To protect the knees i like to do at least 10-15 minutes as a warm up, if i did not work out before doing HIIT.

Then, pedal as fast as you can for 30-90 seconds. Recover by pedaling at a moderate pace for 1-2 minutes. You can also recover by jogging or walking. Be creative here!

Repeat the cycle for 10-20 minutes. Cooldown by walking, jogging, or using the air bike at the lowest difficulty level.

HIIT Through Swimming

Start with a warm-up of swimming at a moderate pace for a few minutes. Or swim three to four lengths.

After that, swim as fast as you can for 30-60 seconds, or one length. You could also use different swimming styles in the opposing intervals. Using a more demanding swimming style for the high intensity interval. It is important to push yourself during this phase or interval.

Recover by swimming at a moderate pace for 1-2 minutes, or one length. Maybe using the less intense swimming style in this interval.

Repeat the cycle for 10-20 minutes, or set a goal of certain lengths in total.

HIIT Through Stair Climbing

This HIIT workout can be done on a stair climber or by simply running up and down a flight of stairs.

Start by stair running at a slow or moderate pace for a few minutes. You don’t need to use stairs for warming up.

Then, start running up the stairs and try to go as fast as you can, but be cautious. This will be the high intensity interval.

Recover by jogging down the stairs at a moderate pace. Repeat this cycle for 10-20 minutes.

HIIT Using A Jacob’s Ladder

The Jacob’s ladder machine is great fitness equipment for doing high intensity interval training as well. It works many muscles simultaneously as well. Making the high-intensity period easy to reach. But try it out yourself!

Alternate between high intensity intervals and moderate-intensity by adapting the past depending on your fitness level.

What To Do Before Starting A HIIT Program

High-intensity interval training (HIIT) workouts are a great way to blast fat and lose weight. But if you’re not used to HIIT, it’s important to take a few steps before starting your workout program.

First, make sure you’re physically ready for HIIT. If you are new to exercise or haven’t been active in a while, start by gradually adding some cardio and strength training to your routine. Once you’ve been consistently active for at least four weeks, you’re ready for HIIT.

Second, make sure you have the right equipment. HIIT workouts often involve quick, explosive movements, so you’ll need clothes and supportive equipment that can handle that kind of abuse. Make sure you have comfortable, breathable clothes and supportive shoes. You’ll also need a water bottle to stay hydrated and a towel.

Next, familiarize yourself with the HIIT program you’ll be doing.

Fourth, warm up before your HIIT workout. A good warm-up will help to get your heart rate up and prepare your muscles for the workout ahead, preventing injuries to appear. Try a few minutes of light cardio followed by some dynamic stretching.

Finally, start slow and gradually increase the intensity of your workouts. HIIT is meant to be an intense form of exercise, but that doesn’t mean you should go all out from the start. Begin with shorter intervals and gradually increase the time and intensity as your fitness level improves.

High Intensity Interval Training For Weight Loss

When it comes to weight loss, there’s no easier (or more efficient) way to do it than with high intensity interval training (HIIT). HIIT is an extremely effective way to burn fat and lose weight.

If you’re looking to lose weight or just improve your physique by reducing fat, consider incorporating high intensity interval workouts into your routine. Not only are they an incredibly effective way to burn more calories and burn fat, but they’re also a great way to improve your overall fitness level.

You can add HIIT at the end of your regular workout routine to really see the best results regarding weight loss.

One of the best things about HIIT is that it can be tailored to any fitness level. If you’re a beginner, you can start with shorter intervals and gradually work your way up. If you’re more experienced, you can do longer, more intense intervals.

So what are you waiting for? Start your weight loss journey by incorporating HIIT workouts into your routine today!

How Do High-Intensity Interval Workouts Help With Weight Loss Goals?

One of the main benefits of HIIT is that it is time-efficient. A HIIT workout can be completed in a short period (just 20-30 minutes), compared to the 60-90 minutes that are typically required for a traditional aerobic workout.

Additionally, HIIT workouts are very efficient in terms of calorie burn. You can burn as many or more calories in a HIIT workout as you would in a traditional workout, but in a fraction of the time (helps with fat loss).

Another benefit of HIIT is that it helps to improve your fitness level and cardiovascular fitness. HIIT workouts are intense for the whole body and require you to work at near-maximum effort for short bursts of time. This type of exercise is more effective than traditional aerobic exercise at improving fitness levels and helping with fat loss.

Finally, HIIT can help you to maintain your weight loss in the long term. Many people who lose weight through diet and exercise find that they quickly regain the weight they have lost. This is because traditional diets and exercise programs are not sustainable in the long term. However, HIIT can help you to keep the weight off in the long term by increasing your metabolism and improving your body’s ability to burn body fat.

If you are looking for an effective way to lose weight, while also building muscle mass, then HIIT may be the perfect workout for you. HIIT is time-efficient, calorie-burning, and can help you to improve your fitness level and cardiovascular fitness. Additionally, HIIT can help you to maintain weight loss or fat loss in the long term. So if you are ready to start losing weight, then give HIIT a try!

Tips for Successfully Doing HIIT Workouts

There are many ways to include HIIT into your workout routine. You can do a HIIT workout at the gym, or you can do HIIT exercises at home with or without fitness equipment and of course, outside.

Here are a few tips for successfully doing HIIT workouts:

Choose the right exercises: When selecting exercises for your HIIT routine, choose moves that are relatively simple to perform so that you can maintain your intensity throughout the entire workout. Exercises that involve multiple joints and large muscle groups are ideal.
Structure your workouts properly: A typical HIIT workout should consist of a warm-up period followed by several intervals of high-intensity activity separated by short periods of rest or low-intensity activity. The high-intensity intervals should last at least 20-30 seconds, and the rest periods should last at least 10-15 seconds.
Focus on intensity: To get the most out of your HIIT workout, it’s important to focus on intensity. This means pushing yourself as hard as you can during high-intensity intervals. If you find that you can’t maintain your intensity throughout the entire interval, reduce the amount of time that you’re working out at a high intensity.
Cool down properly: After your HIIT workout, it’s important to cool down properly to avoid injury and speed up recovery. A cool-down should consist of 5-10 minutes of low-intensity activity followed by static stretching.
Always make sure you are well-hydrated before beginning your workout.

By following these tips, you can safely and effectively incorporate HIIT into your workout routine and see great results in your weight loss journey.

How To Do HIIT Workouts At Home Or In The Gym

There are many ways to do HIIT workouts, but the basic premise is simple: alternate between short bursts of intense activity and brief periods of rest or recovery.

You can do HIIT workouts at home or in the gym, with or without fitness equipment.

So, here are some tips for doing HIIT workouts at home:

Choose a space in your home that is big enough to do a workout.
Equip yourself with basic fitness equipment, such as a jump rope, resistance bands, or weights. Or consider investing in affordable cardio equipment.
Choose a HIIT workout routine from above or build your own HIIT workout with different exercises. You can look into this article about different cardio exercises for inspiration.
Warm-up for five to 15 minutes before starting your HIIT workout.
Follow the HIIT workout routine for the prescribed amount of time.
Cool down for at least five minutes after your HIIT workout and stretch your body.
Repeat the HIIT workout two to three times per week.

FAQ’s About High Intensity Interval Training

Below, you will find frequently asked questions about HIIT.

What Is The Best Time Of The Day To Do HIIT Workouts?

The best time of the day to do HIIT workouts is in the morning, before breakfast. This is because your body will be more likely to use fat for fuel, rather than carbohydrates.

Morning exercise will also increase your productivity throughout the day by heightening your cognitive abilities and your focus.

How Many HIIT Workouts Should I Do Per Week?

You should aim for 3-4 HIIT workouts per week.

What Is The Best Way To Warm Up For A HIIT Workout?

The best way to warm up for a HIIT workout is to do between 5-15 minutes of light cardio, such as jogging, cycling on an exercise bike, air bike or elliptical for instance, followed by some dynamic stretches.

What Should I Eat Before And After A HIIT Workout?

Before a HIIT workout, you can eat a small snack that contains both carbohydrates and protein. This will help you perform at your best during the workout.

After the workout, you should eat a meal that contains both protein and carbohydrates to refill your storage and help your muscles recover.

What If I Can’t Do The Exercises?

If you can’t do the exercises, you can try a different type of HIIT workout with other cardio exercises or maybe with other cardio equipment. Something that is easier to do for you.

What If I Don’t Have Time To Workout?

HIIT workouts are very efficient, so you don’t need to spend hours at the gym. Just 10-20 minutes is all you need.

What If I’m Not In Shape?

HIIT is a great way to get in shape because it helps you burn more calories in a shorter amount of time. Even if you’re not in shape, you can still do HIIT by starting with lower-intensity intervals and gradually increasing the intensity as you get more fit.

How Long Should I Do HIIT?

HIIT workouts are very efficient, so just around 30 minutes including warming up and cooling down, is all you need.

Bottom Line

HIIT workouts are a great way to lose weight quickly and efficiently. They burn more calories than traditional cardio exercises, and they can help you to improve your fitness level and cardiovascular health. Additionally, HIIT can help you to maintain your weight loss in the long term. So if you are ready to start losing weight, then incorporate the exercises above into your workout routine and give HIIT a try!