What Is HIIT?
High-Intensity Interval Training alternates short bursts of intense exercise with brief recovery periods. A typical HIIT session lasts 15-30 minutes but delivers results comparable to much longer cardio sessions.
The Science Behind HIIT
HIIT creates an “afterburn effect” (EPOC) where your body continues burning calories at an elevated rate for up to 48 hours post-workout. It also improves VO2 max, insulin sensitivity, and fat oxidation.
Beginner HIIT Workout (20 minutes)
Warm up: 3 minutes of light jogging in place.
Circuit (repeat 4x):
- 30 seconds jumping jacks
- 15 seconds rest
- 30 seconds bodyweight squats
- 15 seconds rest
- 30 seconds mountain climbers
- 15 seconds rest
- 30 seconds push-ups
- 15 seconds rest
Cool down: 3 minutes of stretching.
Safety Tips
Start with longer rest periods (30-45 seconds). Focus on form over speed. Stay hydrated. Stop if you feel dizzy or chest pain. Consult a doctor before starting if you have heart conditions.
