3 Quick HIIT Workouts for a Total Body Blast

Workout trends may come and go, but High-Intensity Interval Training (HIIT) has proven its staying power in the fitness world. Renowned for delivering maximum results in minimal time, HIIT continues to be a top choice for those seeking an efficient and effective workout regimen.

Efficiency is the name of the game when it comes to high-intensity interval training, better known as HIIT. This training method is highly popular for good reason: Alternating between all-out effort and brief recovery periods has been shown to rev metabolism, improve cardiovascular endurance and get you fitter in less time. HIIT also challenges both your anaerobic and aerobic systems. Even after you’ve stopped working out, you’ll continue to burn calories thanks to EPOC, or excess post-exercise oxygen consumption.

Not sure how to build your own HIIT workout plan? Former Daily Burn trainer Anja Garcia has you covered with these three HIIT workouts for every exercise preference, from the treadmill to your living room to the great outdoors. Plus, each workout takes just 10 minutes flat. You’ll be thrilled how quick and convenient they are. Lose those excuses, it’s time to HIIT it!

RELATED: 3 HIIT Workouts to Take to the Beach

10-Minute Treadmill HIIT Workout

Hop on and off the treadmill in no time at all with this interval workout that alternates pace and incline to keep you on your toes. Sprint it out at the end with a steep uphill meant to challenge your glutes and quads.

RELATED: What This Super-Fit Trainer Eats in a Day

10-Minute Indoor HIIT Workout

No gym? No problem. This high-intensity workout doesn’t require any equipment, so you can do it anywhere, anytime. Crank up your favorite tunes and try it on your living room floor. Rest for 30 seconds (or less) between each exercise.

RELATED: 3 Quick HIIT Workouts for Beginners

10-Minute Outdoor HIIT Workout

Why not take your workout outside? Give your lungs access to fresh air, and set your whole body on fire with a mix of sprinting and bodyweight moves. All you need is a park bench and a railing.

 

A Brief History of HIIT

While HIIT has gained significant popularity in recent years, its origins trace back to the early 20th century. Finnish Olympic runners incorporated alternating bursts of intense effort with short recovery periods to enhance their speed and endurance. Today, HIIT remains a cornerstone in fitness programs worldwide and is recognized by the American College of Sports Medicine as one of the top fitness trends.

Understanding True HIIT

Despite its popularity, there’s widespread confusion about what constitutes a genuine HIIT workout. Many fitness classes label their routines as HIIT, but they often miss the mark. True HIIT involves:

• Short Bursts of Maximum Effort: Performing exercises at 80-95% of your maximum heart rate for brief intervals, typically no longer than 20 seconds.
• Brief Recovery Periods: Allowing for a short rest or low-intensity activity between high-intensity intervals.
• Multiple Rounds: Repeating this cycle for a total workout duration that can be as short as 10 minutes for beginners.

The key is pushing yourself to a point where you can’t sustain the intensity for more than a few seconds, followed by a brief recovery, and then repeating the cycle.

The Benefits of HIIT

HIIT offers a multitude of advantages:

• Efficiency: Achieve significant fitness gains in a shorter time compared to traditional steady-state cardio.
• Improved Cardiovascular Health: Enhances heart health by increasing VO2 max and reducing blood pressure.
• Increased Calorie Burn: Burns more calories during and after the workout due to the excess post-exercise oxygen consumption (EPOC) effect.
• Enhanced Performance: Improves agility, speed, and overall athletic performance.
• Versatility: Can be adapted to various exercises and settings, requiring little to no equipment.

Why Choose HIIT?

Many individuals turn to HIIT for its time-saving efficiency and substantial health benefits. Whether you’re an athlete aiming to improve performance or someone looking to enhance your fitness level, HIIT can be tailored to meet your goals.

Getting Started with HIIT

1. Begin Slowly

• Frequency: Start with one HIIT session per week to allow your body to adapt.
• Duration: Initial workouts might be as short as 10 minutes, excluding warm-up and cool-down periods.

2. Choose Your Exercises

• Cardio Machines: Treadmills, stationary bikes, or rowing machines are excellent for HIIT.
• Bodyweight Movements: Exercises like sprints, jumping jacks, burpees, and mountain climbers work well.

3. Warm-Up and Cool Down

• Warm-Up: Spend 5-10 minutes preparing your body with light cardio and dynamic stretches.
• Cool Down: Allow 5-10 minutes post-workout for stretching and bringing your heart rate down gradually.

4. Monitor Intensity

• Heart Rate: Aim for 80-95% of your maximum heart rate during high-intensity intervals.
• Perceived Exertion: You should feel like you cannot maintain the intensity for more than the designated interval.

Sample HIIT Workouts

A. Beginner’s Treadmill HIIT

• Warm-Up: 5 minutes of brisk walking or light jogging.
• Intervals:
  • Sprint at maximum effort for 10 seconds.
  • Walk or rest for 50 seconds.
  • Repeat for a total of 6 rounds.
• Cool Down: 5 minutes of walking and stretching.

B. Tabata Protocol

The Tabata method is a popular HIIT format involving 20 seconds of intense activity followed by 10 seconds of rest.

• Warm-Up: 5 minutes of light cardio and mobility exercises.
• Exercises:
  • Round 1: Squat jumps.
  • Round 2: Push-ups.
  • Round 3: Burpees.
  • Round 4: Mountain climbers.
• Structure: Perform each exercise for 20 seconds, rest for 10 seconds, and repeat 8 times before moving to the next exercise.
• Cool Down: 10 minutes of stretching and deep breathing.

Note: If four rounds are too challenging, start with two and gradually increase as your fitness improves.

Safety Considerations

• Consult a Professional: Before starting HIIT, especially if you have pre-existing health conditions or are new to exercise, consult a healthcare provider.
• Listen to Your Body: If you experience pain, dizziness, or shortness of breath, stop immediately.
• Proper Form: Ensure you know how to perform each exercise correctly to prevent injuries.
• Avoid Overtraining: Limit HIIT sessions to two or three times per week with rest days in between.

Progressing with HIIT

As you become more comfortable:

• Increase Intensity: Push a bit harder during high-intensity intervals.
• Adjust Ratios: Decrease rest periods or increase the duration of high-intensity intervals.
• Incorporate Variety: Add new exercises or use equipment like kettlebells or battle ropes.

The Rewarding Challenge of HIIT

While HIIT workouts are demanding, many find them exhilarating and rewarding. Pushing past your comfort zone can lead to significant improvements in fitness and personal satisfaction.

Conclusion

High-Intensity Interval Training is a powerful tool to enhance your fitness level efficiently. By understanding what true HIIT entails and how to incorporate it safely into your routine, you can reap substantial health benefits. Whether at home, in the gym, or on the go, HIIT offers a flexible and effective workout option for those ready to embrace the challenge.

---

Remember: Consistency is key, and it’s important to balance HIIT with other forms of exercise like strength training and steady-state cardio for overall fitness and well-being.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published April 2014. Updated August 2016 and January 2022 and September 2024

All images via Shutterstock