Think of high-intensity interval training (aka HIIT workouts) — where you alternate short bursts of intense exercise and active recovery time — as the workout gift that keeps on giving. First, it’s designed to burn more calories and fat in less time, giving you that excuse-squashing way to squeeze in a sweat. Then, it revs up your heart rate and alters metabolic pathways so much so that you keep torching calories even after you stop moving. So it’s basically the go-to for anyone looking to get fit, strong and slim without dedicating hours to doing so. (Can anyone say no to that?)
The catch: You have to learn how to do it (and recognize whether you’re pushing hard enough), give it your all and switch up your approach every now and then. To get you doing just that, we rounded up top resources for making your HIIT workout super effective, fun — and speedy. So whether you’re a beginner exerciser or more advanced athlete, you’ll HIIT it big with these tips.
RELATED: 50 Running Resources for Speed, Strength and Nutrition
What Is High-Intensity Interval Training (aka HIIT)?
Before jumping into your first round of intervals, you’ll want a base of knowledge. After all knowing why exactly you’re busting your butt through those crazy-hard intervals will help motivate you to keep pushing forward. Here, some expert insight on the benefits of high-intensity interval training, plus how to make each routine work for you.
HIIT: What It Is and Why It Works
No Time? How Much HIIT You Need to Reap Benefits
7 Ways to Get Fit in Half the Time
EPOC: The Secret to Faster Fat Loss?
Daily Burn’s Inferno HR: Heart Rate Training, Evolved
Meditation Meets HIIT in New Mindful Fitness Approach
7 HIIT Mistakes You’re Probably Making
Bodyweight HIIT Workouts: Anytime, Anywhere
One of the awesome benefits of interval training is that you can do it anywhere. These killer bodyweight workouts will rev up your metabolism, whether you’re at the gym, in your hotel or on the beach. No equipment necessary! And beginners, keep in mind they’re still totally doable for you.
10-Minute Indoor and Outdoor HIIT Workouts
3 HIIT Workouts to Take to the Beach
HIIT It Hard with BJ Gaddour’s Bodyweight Burners
5 HIIT Exercises to Boost Your VO2 Max
3 Quick HIIT Workouts for Beginners
Plyometric Planks You Need to Try ASAP
3 Plyometric Moves That Turn Up the Burn
5 Exercises for the Perfect Beginner Bodyweight Workout
Cardio Workouts: HIIT and Run
Beat cardio machine boredom and put some pep to your step with these interval-inspired cardio-centric workouts. You’ll push it on the treadmill, elliptical, rowing machine, air bike and even with the help of a jump rope.
20-Minute HIIT Treadmill Workout to Get Fit, Fast
The 30-Minute HIIT Jump Rope Workout
Air Bike: The HIIT Workout That’ll Leave You Breathless
3 Elliptical HIIT Workouts That Won’t Bore You to Death
3 Rowing Machine Workouts for Cardio and Strength
20-Minute Treadmill HIIT Workout to Crush Calories
HIIT Strength Workouts: More Fit Every Day
These short but effective workouts combine weights and cardio bursts, so you get the best of both workout worlds. You’ll finish feeling breathless but oh so strong, thanks to a med ball, yoga-inspired routines and more.
Design Your Own HIIT Workout with This Perfect Formula
The 15-Minute Medicine Ball HIIT Workout
HIIT Exercises to Get You Ready for Ski Season
Game On! The Sweet 16 HIIT Workout
5 Stretches You Should Never Skip Post-HIIT
Originally published April 2017. Updated February 2018.