High-intensity interval training is a burst of intense exercises characterized with little rest in-between. It’s proven to be successful by most fitness experts for weight training due to its pace.


There are plenty of HIIT variations and can be applied with any exercise available. This post is to introduce you to HIIT in case you’re curious about taking these kinds of exercises.


What exactly is HIIT?

HIIT is a cardio training short bursts of intense work. One must push themselves to optimum strength to finish a routine. Studies have shown that working intensely at a short time boosts endurance, metabolism, and burning of body fat.


It’s the typical idea where intensity burns fatter. That’s why HIIT is considered a more effective way of weight training. Circuit training can also be considered as a HIIT since you’re moving at a rapid pace with little time.


Another example is when you do burpees then jump lunge on to the next. Have you ever participated in a HIIT program? Then you’ll know how intense it can be.


Common HIIT variations

We’ve mentioned that there are a lot of HIIT variations practiced by many fitness experts. However, there are three HIITs commonly used by people when working out.



Short for “as many as possible.” Your goal is to complete a set of exercises within a specified time limit resting as little as possible.


For example:

20 squats

20 burpees

20 jump pull ups

20 sit-ups

20 jumping jacks

All for 20 minutes



Tabata is a four-minute exercise with eight routines done in 20 seconds followed by a 10-second rest.


For example:

20-seconds jumping jacks

20-second squats

20 second sit up

20-second plank

20-second climbers

20-second lunge

20-second punches

20 second high knees

10-second rest



EMOM stands for “every minute on the minute” where a person does an exercise for a whole minute.


For example:

1 minute punches

1 minute bicep curls

1 minute burpees

1 minute rest


Frequently Asked Questions

Who should do HIIT?

Anyone can do HIIT! Even beginners can start slowly and build up momentum in time. However, it’s best to do it with a trainer who can keep track of your pace. You don’t have to do 20 to 30 reps. Maybe you can start with 5 or 7.


How intense is INTENSE?

HIIT may be an intense workout program, but it still depends on the exercise level of the person. Intensity can never be defined because each person is different. Everyone should give their best shot to make the most of their training.


How often should you do HIIT?

Like any regular exercise, you can do HIIT at least three times a week. Beginners to this training program should rest in-between days because the body might become a little too sore for them on the next day. With gradual training, you may even do HIIT almost daily.


How long should you do HIIT?

Beginners tend to work out about 20 minutes max. Meanwhile, most advanced gym buffs do it for 45 minutes to an hour tops. Whatever it is, try to find your own pace before gradually taking intermediate routines.


How long should you rest with HIIT?

We mentioned that HIIT is a series of burst workouts with little rest time. So, how little is enough? Rest time should be taken around a minute or two until it’s time to get back to exercising.


10 impressive benefits of HIIT

You know that HIIT is a power workout, so it means it has tons of benefits, right? You betcha. One of the biggest advantages of intensity training is that you get maximum benefits in a rather short time.


Effective energy and rest used. Because of its work and rest interval ration, there’s effective balance used in HIIT that leads to productive results.

Boosts metabolism than a regular workout. HIIT makes you consume more oxygen which helps increase the rate of metabolism. Moreover, the increased metabolism helps burn more calories at a faster rate.

Builds endurance. HIIT adapts to the structure of muscles which lets you increase endurance. This gradual buildup will even double the length of time you have in your next series of workouts. 

Burns more calories in a short amount of time. For people who are often busy with their lives, there’s no excuse to not workout with HIIT! Even for 15 to 20 minutes, you can reap the rewards of burning much calorie than running on a treadmill. 

Don’t need equipment for that. HIIT requires little to no gym equipment at all. You can do it at home, at the office, or at the park. With HIIT, you make use of your own body weight. 

Cardio workout. HIIT is good for the heart and serves almost like a cardio workout. The constant workout helps keeps your heart healthy and helps blood flow in your body. 

Helps reduced blood sugar and hypertension. According to studies, HIIT reduces blood sugar and hypertension and improves insulin resistance effectively than traditional exercise. It also looks like it benefits people with Type 2 Diabetes as well. 

Lose weight not muscles! Contrary to hearsays, HIIT does not make you lose your muscle gains. Rather, it’ll retain muscles build up when you lose weight. 

Burn more after a workout. After performing high-intensity workouts, your body repairs itself for 24 hours. During this time, your body keeps on burning calories and fat. 

Choose your own workouts. The fun thing about HIIT is that you get to customize your workout. it’ll make your regimen more dynamic and effective that way too.


    Want to start with HIIT?

    Since HIIT is a strenuous activity, it is advisable to do warm up exercise or cardio training for 15 minutes to avoid the sudden strain of muscles. Using the treadmill or stationary bike can help pick up the slightest pace.


    Set different kinds of workout each day and make sure it’s attainable.

    HIIT is an effective exercise that helps you burn more calories in a short period of time. It produces tons of benefits considering its intensity.


    Try HIIT today!