Last Updated on March 26, 2020

The Beginners Guide To HIIT

The Beginners Guide To HIIT

Out of all the new fitness trends that have been coming out, HIIT stands to be among one of the most popular. With so many people trying to burn their winter weight off before the summer, we find ourselves trying to find out exactly which exercise routine will work best for your needs.

What Is HIIT?

HIIT is an exercise trend that stands for High-Intensity Interval Training. This training regimen requires you to go as hard as you can during a workout for a short period of time and then resting. It is filled with intense bursts of exercise followed by a recovery period. By working out this way, you’re able to get your heartbeat going as fast as possible and burn much more fat than aerobic cardio exercises alone

Does HIIT Work?

HIIT definitely works. It is based on science that shows the impact of quick bursts of energy, followed by short instances of rest. HIIT boosts your metabolism up quickly and keeps it burning fat for up to 48 hours after your routine. Your body will turn into a fat burning machine.

The other reason why HIIT seems to work for people is it’s much quicker and way more convenient of a workout than traditional exercises. It can be done from literally anywhere with anything.

The Best HIIT Workouts 

The Walk and Sprint

Pretty straightforward! Walk for 30 seconds, and then undergo a full out sprint for 30 seconds. Repeat this about 8-10 times. If you feel like this workout might be a bit difficult for you, you can start off with 20-second sprints and 40 second rests. If you feel like the above two workouts are too easy, try 40-second sprints, and 20 second rests.

The Jog and Sprint

The next level of your walk and sprint workout is the jog and sprint. It is exactly the same as the walk and sprint, but you substitute your walking for jogging. Doing fewer repetitions of this workout would be fine, due to the increased difficulty.

Unlimited Squats

Squats are the bane of many people’s existence. They leave you with a sore butt, sore thighs, and screaming hamstrings. However, they are amazing for your posture and can do great things to your figure. Do 10 repetitions, and make sure you have proper form (google the right way to do squats), and then rest for 30 seconds. Repeat these for as many sets as you can.

Unlimited Pushups

 Start of by doing 10 pushups, resting for 30 seconds, and doing 10 more. Repeat this up to 10 times if you can, but you can always adjust this workout based on your level of athleticism.

Sit Up and Jump

If you did sports in school, you most likely have done this workout before. Perform 10 sit-ups, stand up, and then jump straight into the air 10 times. Try and get as high as you can every single jump. Do one full set, rest for 30 seconds (or a minute) and then do it again.

Push and Squat

If you put together the pushup and squat routine, you get the Push and Squat. Do 10 pushups, then 10 air squats, and rest for 30 seconds. Keep doing this until you feel like you’re going to collapse, trust me, you will.

Unlimited Burpees

Burpees are one of the most difficult at home workouts are there, but they are also one of the most rewarding. If you can handle a HIIT style set of burpees, you can pretty much get yourself in whatever shape you’re looking for. Try your best to do 10 burpees, and then rest for 30-60 seconds before your next set.

Jailhouse Workout

Another super tough workout, you’re going to be doing 5 pull ups, 10 prison squats, and 15 pushups. Afterward, rest for 1 minute, and do it again. While you’ll need a pull-up bar, everything else can be done from the comfort of your home, or anywhere else you want to exercise.

How To Do HIIT On The Treadmill?

If you have a treadmill in your house, or regularly go to the gym, then you can do a treadmill HIIT workout to help blast away your fat.

10 Minute HIIT Workout: Jog lightly for three minutes to get warmed up, and then start your HIIT circuit.

If you are just starting to do HIIT workouts, go as fast as you can for 20 seconds, and then recover for 40 seconds. Repeat this 10 times in a row.

After you’ve gotten used to HIIT workouts, run as fast you can for 30 seconds, and then recover for 30 seconds. Repeat this 10 times in a row.

After you become a HIIT master, you can finally enter the big leagues. Spring for 40 seconds at a time, and recover for 20. Repeat this 10 times in a row.

Why Is HIIT Better Than Standard Cardio?

HIIT is better than standard cardio because it stimulates your metabolism to work much harder than regular cardio. Regular cardio can also get boring really quickly and can be extremely stressful. HIIT exercises provide you with a fun and much more engaging workout routine, that doesn’t seem as impossible as a 10-mile run.

HIIT also helps you condition your body much more effectively than jogging or running alone. The high-intensity system that HIIT provides can help your body become much better at producing energy without oxygen. When people who follow HIIT workout routines are directly compared to people who follow jogging and running routines, the HIIT followers show a 10% greater improvement in cardiovascular health.

What Is The Afterburn Effect?

The afterburn effect is the process responsible for making HIIT, such a hit among athletes and fitness enthusiasts everywhere. If you haven’t heard, certain exercises make it so your body is constantly burning calories even after a workout. The official title of the afterburn effect is ‘excess post-exercise oxygen consumption, otherwise known as, EPOC. If you work out intensely, you can expect your body to consume much more oxygen then normal afterward.

Short high-intensity workouts, like the ones involved in HIIT, are very beneficial when trying to achieve this effect. They trigger the afterburn effect by utilizing your oxygen supply and requiring it to use your body’s secondary sources of energy.

There are many benefits to the afterburn effect that can help you effectively lose weight. The best part about it is that it stimulates your metabolism to the point where it is burning more calories than normal up to 48 hours after your workout. If you are combining this workout routine with a healthy diet and proper supplements, like fat burners, you can find yourself losing more fat than ever before.

How Often Should I Do HIIT Exercises?

These exercises are tough and keep your body burning calories for about 48 calories. Due to that fact, doing them about 2-3 times a week on nonconsecutive days should be more than sufficient. Burning yourself out will make you lose your motivation, and make it much more difficult for you to succeed in your long-term goals.

Supplements To Combine With HIIT

The best workout supplements to take while undergoing a HIIT workout routine would be fat burners and protein powders.

The reason behind this is that most people trying out this style of exercise, are trying to lose weight quickly. Fat burners can help further boost the rate at which you burn calories, and make it so you feel fuller throughout the day. This can help limit the number of calories that your body can use for energy, forcing it to target the fat in your cells.

Protein powders are low-calorie sources of energy that can help make a big difference in your workout routine. They can provide your body with energy and give your muscles exactly what they need to build recover and grow properly. If you are burning fat and building muscle concurrently, your metabolism will be working even harder allowing you to reach your fitness goals much quicker than you thought.

Branched chained amino acids are also a great supplement to use while you are actually in the gym. They are super low in calories and provide your body with quickly digested amino acids that can give you the energy you need for your short burst, intense workouts.


Overall, HIIT workouts are proven to work and can provide you with fat burning benefits that you have never seen before. While the afterburn effect is not a new phenomenon in the workout industry, it has definitely been optimized through the use of HIIT exercises. The best way to get the most out of your workouts would be combining your routine with a fat burner supplement.This will help truly expedite your fat burning process, giving you the body you are looking for in no time.

View our favorite fat burners or protein powders.

Cory is a veteran health industry writer and content creator. His work has been featured in major publications such as MyFitnessPal, Healthy Living, and Low Carb Fanatics. His health industry writing career spans over nearly two decades.

In his free time, Cory enjoys snowboarding, fictional writing, and online chess.