HIIT the Ground Running: A Guide to Effective HIIT Workouts


Welcome to the second part of our blog series on High-Intensity Interval Training (HIIT)! Now that you understand the basics of HIIT, let’s explore some popular HIIT workouts and how to perform them.

Examples of HIIT Workouts

Here are three HIIT workouts that you can try:

  1. Treadmill Sprints: After a warm-up, sprint at maximum effort for 30 seconds, then recover with a slow walk or jog for one minute. Repeat for 15-20 minutes.
  2. Circuit Training: Choose five exercises (e.g., burpees, jumping jacks, push-ups, squats, mountain climbers). Do each exercise at high intensity for 45 seconds, followed by a 15-second rest. Complete the circuit 3-4 times.
  3. Tabata Training: Choose an exercise and do it at maximum intensity for 20 seconds. Rest for 10 seconds. Repeat this eight times for a total of four minutes.

Safety Tips for HIIT

HIIT is intense by nature, so taking precautions is important:

  1. Warm Up and Cool Down: Always incorporate a warm-up before starting the HIIT workout and a cool-down afterward.
  2. Maintain Good Form: Prioritize good form over speed or intensity to avoid injuries.
  3. Listen to Your Body: If something feels wrong, stop and adjust as needed.

In our final blog in this series, we’ll discuss how to incorporate HIIT into your overall fitness regimen effectively. Stay tuned!