What is High Intensity Interval Training (HIIT)?

HIIT training stands for High Intensity Interval Training. HIIT involves work periods ranging from 30 seconds to three minutes, working between 80–100% of your maximum heart rate with shorter recovery periods. . 

Is HIIT training good for?

HIIT training is great for those who are short on time. A HIIT session, not including your warm up, would last a maximum of 20 minutes.

With HIIT Training your body will continue to burn calories at a higher rate than normal. 

Research has also found that HIIT is a great way of improving your VO2 Max, which reduces the risk of death.

Who should use HIIT Training?

HIIT can be used by anyone, but since it is a vigorous exercise you should seek doctor advice first.

The main reason to choose HIIT is the time efficiency compared to continuous exercise, but you must work at a hard enough intensity to compensate for the reduced time you spend exercising.

20 minute HIIT workout

Warm up – do each exercise for 45 seconds

  • Jog on the spot 
  • Bodyweight squat 
  • Jog on the spot
  • Reverse lunge 
  • Jog on the spot 
  • Push ups.

Main workout – perform 3 sets of each exercise and active recovery before moving on to the next exercise

  • Squat and reverse diagonal lunge – 45 seconds
  • Active recovery (jog on the spot) – 30 seconds
  • Push up – 45 seconds
  • Active recovery (jog on the spot) – 30 seconds
  • Inchworm – 45 seconds
  • Active recovery (jog on the spot) – 30 seconds
  • Jumping Jacks – 45 seconds
  • Active recovery (jog on the spot) – 30 seconds
  • Plank with shoulder taps – 45 seconds
  • Active recovery (jog on the spot) – 30 seconds.

Cool down

  • Downward Dog– 10 seconds
  • Backwards shoulder rolls (10 shoulder rolls)
  • Forwards shoulder rolls (10 shoulder rolls)
  • Reach overhead and then bend forwards – rest for 5 seconds before slowly rolling back up to standing
  • Reach overhead and lean to your right – rest for 5 seconds
  • Return to the centre and lean to your left – rest for 5 seconds
  • Return to the centre.
  • Child pose

Hi Gorgeous, I'm Alexis.

Multiple bestselling author, life coach, entrepreneur and teacher of Meditation, Yoga and Qi Gong.