High intensity interval training - what is hiit?

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

This fast-paced method alternates bursts of high effort with short recovery periods, helping you 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 things up, HIIT is flexible, powerful, and adaptable to your goals, schedule, and fitness level.

What Is HIIT?

HIIT is a training style that alternates between short bursts of intense effort and brief recovery windows — often in sessions lasting 30 minutes or less.

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

Why Is HIIT So Effective?

HIIT is popular with busy women because it’s:

• ⏱ Time-efficient — effective workouts in under 30 minutes

• 🔥 Metabolism-boosting — you burn calories long after the workout ends

• 🏡 Flexible — no equipment required (but you can add it if you like)

• ❤️ Proven — improves heart health, endurance, and supports fat loss

Put simply: you get fitter, faster — without hours in the gym.

What Does a Typical HIIT Workout Look Like?

Here’s a 20-minute full-body HIIT workout you can try anywhere:

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

Warm-up (3–5 minutes)

Spend ~30 seconds on each movement to raise your heart rate and loosen joints:

• Jumping jacks

• Bodyweight squats

• Arm circles

• High knees

• Shoulder rolls

• Gentle lunges

Main Workout (HIIT Circuit)

Work 40s on / 20s off. Complete all 8 moves, rest 1–2 mins, repeat 2–3 rounds.

1. Jump squats — build leg power + cardio fitness
   Modification: bodyweight squats

2. Push-ups — chest, shoulders, triceps, core
   Modification: on knees

3. Mountain climbers — cardio + core

4. Alternating reverse lunges — legs, glutes, balance
   Optional: add a jump for plyometric challenge

5. Plank shoulder taps — core stability + shoulder control

6. High knees — cardio burst + leg endurance

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

8. Burpees — full-body stamina test
   Modification: step back instead of jumping

Cool-down (2–3 minutes)

Help your body recover with:

• Standing forward fold

• Quad stretch (each side)

• Shoulder stretch

• Deep breathing (seated or lying)

Tips for Success

• Start with 1–2 rounds and build up gradually.

• Use a timer app to stay on track.

• Prioritise form over speed — quality beats rushing.

• Stay consistent: short, intense sessions > long, sporadic ones.

• Add weights, bands, or machines to increase intensity.

Is HIIT Right for You?

HIIT is ideal for:

• Beginners short on time

• Women who want to burn fat while building lean muscle

• Those returning to fitness who need structure

• Anyone who enjoys fast, sweaty, high-energy sessions

⚠️ If you’re recovering from injury, modify exercises or work with a trainer who understands your limits.

Small Effort, Big Results

HIIT teaches you that intensity matters more than time. Done right, it transforms your fitness, builds grit, and makes workouts fun and engaging.

Why not give it a try next time you’re in the gym?