Fitness Training

The Ultimate Guide to HIIT Workouts: Burn Fat, Boost Fitness, and Save Time

Discover how HIIT workouts can torch fat, boost fitness, and save time! Get the ultimate guide, sample routines, and tips to transform your fitness game.

By Red Bull

11 min readPublished on 05/13/2025 · 7:33 PM UTC

Do you feel like it’s time to change up your workout? Whether you’re seeking a new routine at the gym or a great home workout, HIIT workouts are among the most efficient and effective. And if you’re eager to find an effective form of exercise that doesn’t take hours to complete, HIIT could be the answer for your busy schedule. Read ahead for a complete guide to HIIT, from what it is, how it boosts your muscle and cardiovascular health, and some workout examples to get you started.

What is HIIT?

HIIT, or high-intensity interval training, involves short repetitions of powerful exercises, followed by very brief periods of recovery. These quick bursts of high-octane movement can be as short as 15 seconds or as long as four minutes. The exercises are meant to be a challenge, making your muscles work harder than they might in a traditional cardio workout.

A typical HIIT workout lasts an average of 30 minutes in total, although some advanced athletes can go for a full 60 minutes. Even if you only have 10 minutes to spare, you can still enjoy tons of benefits from a shorter HIIT workout.

Types of HIIT

There are multiple forms of HIIT, including:

Cardio HIIT: Typical cardio exercises, such as interval running, are modified to a higher intensity and in shorter spurts to fit HIIT’s burst/recovery cycle.
Bodyweight HIIT: These equipment-free HIIT workouts leverage your own body to improve strength conditioning.
HIIT with weights: HIIT exercises are modified with weights, although given the extra intensity, heavier weights aren't recommended.
Full-body HIIT: This form of HIIT combines multiple types of HIIT exercises into circuits for head-to-toe strengthening.

Why HIIT workouts are so effective

Burn more calories in less time

HIIT exercises are incredibly effective at burning calories, both during and after your workout. With HIIT, your body experiences what’s known as the afterburn effect, speeding up your metabolism long after your workout is over. A half-hour of HIIT can keep your body in calorie-burning mode for as much as 24 hours post-workout.

Improve cardiovascular health

HIIT offers some pretty impressive cardio benefits. Getting your heart rate up as you power through those tough repetitions is effective at supporting overall heart health.

Studies suggest that a short HIIT workout may offer the same benefits as a longer, traditional cardio workout. Other short-term studies indicate that HIIT may have a better impact on blood sugar and blood pressure than moderate intensity cardio. (Or at the very least, HIIT gives you those same benefits in a fraction of the time.) Plus, HIIT can help boost your VO2, the maximum amount of oxygen your body can take in during exercise.

Build muscle and strength

If your goal is to build muscle, HIIT can work wonders. The metabolic stress your muscles experience during a HIIT workout may trigger the release of hormones that boost muscle growth. The explosive movement in many HIIT exercises activates your fast-twitch muscle fibers, while slow-twitch muscle fibers are best for endurance.

Boost metabolism

It’s not just about burning calories. As HIIT triggers the release of human growth hormone (HGH), you experience additional metabolic conditioning. HGH can increase as much as 450% after a HIIT workout, not only boosting your metabolism, but also contributing to healthy cell regeneration.

No equipment needed

While you might need some extra gear if you’re doing exercises like box jumps, many HIIT workouts don’t require any equipment at all. Since you can do most of these workouts right at home, the barrier to entry is much lower. All you need is to find 10 spare minutes in your schedule — and be ready to sweat it out.

How to get started with HIIT workouts

Warm-up (5 minutes)

Getting your muscles ready to perform these intense exercises is essential to a successful workout. Stretching is particularly important for conditioning your joints for high-impact moves and preventing injury. Start out with five minutes of dynamic stretches, such as quad stretches or saddle squats. Doing a few reps of jumping jacks is also a great way to prime your heart and body for spurts of intensity.

Choose your workout structure

When choosing a HIIT format, you want to give your muscles enough time to recover, but not rest so long that your heart rate drops significantly. You can use a 1:1 equal ratio of movement to recovery. Working out at high intensity for 30 seconds and resting for 30 seconds is a good place to start.

Some prefer to follow a 2:1 ratio, resting 30 seconds for every one minute of exercise. Tabata style is one of the most common iterations of this, in which you exercise for 20 seconds and rest for 10 seconds. For more advanced athletes, performing for 45 seconds and resting for 15 seconds is another option.

Pick your exercises

One of the great things about HIIT is you can customize your circuit to fit your goals, skill level, and interests. Some of the best HIIT exercises to try out include:

Burpees: Boost strength and your heart rate as you quickly transition from a full plank to a jump squat.
Jump squats: Like a traditional squat, you’ll activate your quads and glutes as you lower into a seat-like position. But when it’s time to rise back up, instead of slowly extending to standing, you’ll do an explosive upward jump.
Mountain climbers: After starting in a plank position, you’ll alternate bringing one leg up to your chest at a time, at a fast pace, for this intermediate HIIT move. You can also try a modified version of this exercise, where you lean against a chair or a wall instead of the floor.
Push-ups: There are multiple ways to modify push-ups for a HIIT workout. For instance, you can simply perform classic push-ups at high speed intervals. You can also try adding an extra challenge with clap push-ups, bringing your hands together after lifting up, before lowering back down to the ground.
High knees: With your core engaged, stand straight with your feet hip-width apart. As you bring your right knee up toward your waist, pump your left arm. Switch to the other side, and keep going.
Plank jacks: Dial up the intensity on a traditional jumping jack by turning it horizontal. After getting into a plank position, you’ll extend or jump your feet outward and then back, keeping your upper body aligned and core engaged from start to finish.
Lunges: Perform classic lunges at a HIIT pace. Bend your front knee at a 90-degree angle as you lower your back knee so it’s parallel to the floor. Hold, rise back up without compromising your posture, and repeat on the other side.

Cool down and stretch (5-10 Minutes)

It’s important to ease your heart rate back down at the end of a HIIT workout. It’s easy for your muscles to tense up after that high intensity movement, too.

Exercises such as an active downward dog, in which you get into the yoga pose and pedal your feet, can help lower your heart rate. Quad, thigh, and chest stretches can keep you nice and limber following your workout. Hold each stretch for about 30 seconds. You can wrap up in a nice restorative child’s pose.

Sample HIIT workouts to try

Beginner HIIT workout (20 minutes)

Not sure how to get started with HIIT? This beginner-friendly workout plan is a great way to give HIIT a try.

First circuit

Three rounds of push-ups for 20 seconds, followed by 10 seconds of rest.
Three rounds of high knees for 20 seconds, followed by 10 seconds of rest.
Three rounds of jumping jacks for 20 seconds, followed by 10 seconds of rest.
Rest for one to two minutes.

Second circuit:

Three rounds of jump squats for 20 seconds, followed by 10 seconds of rest.
Three rounds of lunges for 20 seconds, followed by 10 seconds of rest.
Three rounds of jump rope for 20 seconds, followed by 10 seconds of rest.
Rest for one to two minutes.

Third circuit:

Three rounds of burpees for 20 seconds, followed by 10 seconds of rest.
Three rounds of mountain climbers for 20 seconds, followed by 10 seconds of rest.
Three rounds of push-ups for 20 seconds, followed by 10 seconds of rest.
Rest for one to two minutes.

Advanced HIIT workout (30 minutes)

For advanced HIIT workouts, you might want to increase your intervals in addition to the difficulty of exercise. A sample advanced HIIT plan might look like the following:

First circuit:

Three rounds of 45-second sprint intervals, followed by 15 seconds of jogging/walking recovery.
Three rounds of bicycle crunches for 45 seconds, followed by 15 seconds of rest. This exercise is similar to high knees, but you’ll lie on your back.
Three rounds of box jumps for 45 seconds, followed by 15 seconds of rest. This move is great for gym HIIT workouts if you don’t have a box available at home.
Rest for one minute.

Second circuit:

Three rounds of clapping pushes for 45 seconds, followed by 15 seconds of rest.
Three rounds of burpee box jumps for 45 seconds, followed by 15 seconds of rest. To perform this modified burpee, you’ll place your hands on the box for initial positioning, then jump up onto it after exploding up from your plank.
Three rounds of plank jacks for 45 seconds, followed by 15 seconds of rest.
Rest for one minute.

Third circuit:

Three rounds of mountain climbers with added twist for 45 seconds, followed by 15 seconds of rest.
Three rounds of jump squats for 45 seconds, followed by 15 seconds of rest.
Three rounds of high knees for 45 seconds, followed by 15 seconds of rest.
Rest for one minute.

Tips for maximizing your HIIT workouts

Get the most out of your HIIT workout by remembering these key principles:

Focus on form: If you want to ensure you’re using the right muscle groups, maintaining the correct form is pivotal. With proper form, you also reduce your chance of injury.
Stay consistent: Regular practice is key to seeing the benefits of any workout program. Most experts recommend two to three days of HIIT per week, so your body has time to recover.
Listen to your body: Mastering your HIIT technique takes time. Beginners should start slow and increase intensity at a gradual pace.
Combine with strength training: HIIT is most effective when incorporated into a well-rounded strength and conditioning regimen. Alternate HIIT workouts with strength training sessions that focus primarily on building muscle.
Use the right fuel: Staying hydrated is a must if you want to perform at your best. Prioritizing good nutrition with a balance of healthy carbs and protein between workouts is also essential to supporting your recovery.

Learn more about HIIT with this FAQ

What is the best HIIT exercise?

The best HIIT exercise depends on your individual workout goals. For instance, if you’re a beginner and want a HIIT circuit that targets weight loss, a Tabata workout might be your best choice.

What is a HIIT workout considered?

HIIT is generally considered a type of cardio workout. Given that many HIIT exercises target muscle growth, though, it’s also correct to classify HIIT as a strength training workout.

Is 20 minutes of HIIT per day enough?

While a 20-minute HIIT workout is effective for fitness improvement, they shouldn’t be performed every day. Two to three HIIT workouts per week are recommended, in combination with other strength training and cardio activities.

Are HIIT workouts good for fat loss?

Yes, HIIT workouts can be effective if fat loss is your goal. The combination of high-calorie burning and the boost of HGH may positively impact your metabolism and lead to fat loss.

How long does it take to lose 10 pounds with HIIT?

Many see results with HIIT workouts after anywhere from six to 12 weeks of a consistent HIIT routine. However, it’s important to note that every person is different and results are likely to vary from person to person.

What are the disadvantages of HIIT training?

While HIIT has many benefits, the nature of high-intensity training carries a few risks. It’s possible to injure yourself if your form is incorrect and if you don’t prioritize recovery between sessions. Beginners should especially take it slow with HIIT to ensure they’re performing each exercise correctly.

Meet your fitness goals with HIIT

Given HIIT’s ability to fit a lot of benefits into a short period, it’s no surprise this form of exercise is gaining momentum. For athletes seeking an effective cardio workout in half the time of a traditional training session, HIIT is a great solution. If you’re new to HIIT, take it slow so you build the right foundation. Once you get the hang of it, get ready to start seeing the benefits of HIIT in your daily life, from a better metabolism to improved energy and cardiovascular fitness.