High intensity interval training - what is hiit?

HIIT — short for High-Intensity Interval Training — has become one of the most popular and time-efficient ways to train. From fitness studios and YouTube workouts to elite athlete programs, HIIT is everywhere, and for good reason: it works.

This fast-paced training method alternates bursts of high-effort exercise with short recovery periods, pushing your body to burn fat, build endurance, and boost your metabolism — all in less time than traditional cardio.

Whether you're a beginner looking for quick results or a seasoned gym-goer wanting to shake up your routine, HIIT offers a flexible, powerful workout style that delivers. And the best part? You can tailor it completely to your goals, schedule, and fitness level.

What is HIIT?

HIIT stands for High-Intensity Interval Training. It’s a training style that alternates between short bursts of intense effort and brief recovery periods — often in workouts lasting under 30 minutes.

Think: 40 seconds of squat jumps, 20 seconds of rest, repeat.

Why is HIIT so effective?

HIIT maximises calorie burn, cardiovascular fitness, and muscular endurance in a short timeframe. It’s popular with busy women because:

• It’s time-efficient

• It boosts your metabolism even after the workout

• It can be done with no equipment

• It’s proven to improve heart health and fat loss

You get fitter, faster — without spending hours in the gym.

What does a typical HIIT workout look like?

20-minute full-body HIIT workout (no equipment)

Goal: Burn fat, build endurance, and tone your full body
Time: 20 minutes total
Format: 40 seconds work / 20 seconds rest
Rounds: 2 to 3 rounds depending on fitness level

Warm-up (3–5 minutes)

Perform each movement for around 30 seconds to increase your heart rate and loosen the joints:

• Jumping jacks

• Bodyweight squats

• Arm circles

• High knees

• Shoulder rolls

• Gentle lunges

Main workout (HIIT circuit)

Work for 40 seconds, rest for 20 seconds between exercises. Once you've completed all 8, rest for 1–2 minutes and repeat for 2–3 rounds.

1. Jump squats
   Builds lower body power and cardiovascular fitness
   Modification: bodyweight squats

2. Push-ups
   Strengthens chest, shoulders, triceps, and core
   Modification: drop to knees

3. Mountain climbers
   High-paced cardio move that targets core and shoulders

4. Alternating reverse lunges
   Builds leg strength, improves balance, and tones glutes
   Optional: add a jump for plyometric intensity

5. Plank shoulder taps
   Engages core and improves shoulder stability

6. High knees
   Cardio movement that targets legs and core endurance

7. Glute bridges
   Strengthens glutes, hamstrings, and improves posture
   Tip: pause at the top for extra burn

8. Burpees
   Full-body metabolic finisher to test stamina
   Modification: step back instead of jumping

Cool down (2–3 minutes)

Help your body recover and reduce soreness with these simple stretches:

• Standing forward fold

• Quad stretch (each leg)

• Shoulder stretch

• Deep breathing in a seated or lying position

Tips for success

• If you’re just starting, begin with 1–2 rounds and progress gradually.

• Use a timer app to stay on track without distractions.

• Prioritise form over speed — quality movement leads to better results.

• Stay consistent. You don’t need more time, just focused intensity.

You can also use weights, resistance bands, or machines to add intensity.

Is HIIT right for you?

HIIT is great for:

• Beginners with limited time

• People who want to burn fat while building lean muscle

• Women returning to fitness who need structure

• Anyone who loves fast-paced, sweaty sessions

However, if you’re recovering from injury, it’s important to modify exercises or work with a trainer who understands your body’s limits.

small effort, big results

HIIT teaches you that intensity matters more than time. Done right, it transforms your fitness, builds grit, and keeps workouts fun and engaging. Why not give a HIIT session a go next time you’re in the gym?!