How To Reach Your Goals With High-Intensity Interval Training (HIIT)

How to Reach Your Goals With High-Intensity Interval Training (HIIT) at home

Whether you’re just starting out or you’ve been training forever, you have probably heard of HIIT workouts.

What is a HIIT workout?

HIIT stands for High-Intensity Interval Training, which is a workout style that features short intervals of high-intensity cardio followed by a rest period. 

Because your body is working at a high intensity, your heart rate increases and your ability to burn calories increases. Plus, if you are truly reaching the desired intensity, the increased fat-burning potential can continue even after the workout is done. 

You turn into a fat-burning machine! 💥

High-Intensity Interval Training means you will be alternating between tough work periods and rest or easier work periods. The important thing to remember here is that ‘hard work’ is relative — you will be pushing yourself to an intensity that is hard for you!

HIIT, Interval training uses the body’s reserves of energy and, after a workout, metabolism continues to burn calories for hours after the workout. With HIIT, you not only burn a lot of calories during the workout but because of the high intensity, you will continue to burn calories as your body replaces energy and repairs muscle proteins damaged during exercise.  Exercise intensity: where 1 is low intensity and 10 is the highest intensity you can tolerate. For the greatest benefits, HIIT should be performed at an eight or higher for periods lasting 30 seconds or less (or to the point of breathlessness).  Recovery intervals should be until breathing is quick but under control. 

What is the difference between LISS and HIIT?

Low-Intensity Steady State or LISS cardio is a form of cardio where you maintain the same pace for a longer period of time i.e. running, biking, walking or swimming.

In LISS, Low Intensity Steady State or LSD, Long Slow Distance, there are no bursts of intense workouts pace but a steady long state of exercising. Like in a marathon run except for the final sprint to goal.

While in HIIT there is a short burst of intense workout and then followed by a rest or slowing down like into a stretch for a short while until the burst of intensity in your workout starts again, it’s a loop. 

HIIT is like a short sprint with short rest periods to catch the breath before you start again.

What are the benefits of HIIT cardio?

The main reasons why people love a HIIT cardio workout — it can help to burn more calories and it can produce something called the ‘afterburn’ effect. 

In basic terms, after you finish a HIIT workout, you can continue burning fat. Your body works harder to deliver more oxygen to your muscles, which means you are burning calories for longer.

How long should a HIIT workout be?

Typically, a HIIT workout should be done within 7-30 minutes, not including a warm-up and cool down. 

If the workout is going for longer, you may not be pushing yourself to the intended intensity — and potentially not giving yourself the chance to reap the most benefits. 

That’s why I love the 7 minutes HIIT with a 2 minutes rest between the sets. 

Try them- you have 5  a little more ‘intense’ and 3 with more stretches between the HIIT workouts, all inside YouTube for you!

You can do 3 of the workouts which in exercise time would make up 21 minutes!  

The goal of HIIT training is to raise your heart rate into a zone that is close to that of your maximum heart rate during the work periods, you aim for an intensity that is hard for you. Just remember your target heart rate zone is a personal guideline, so getting close to your maximum heart rate may be something to work towards.

Shorter work periods, like 20 seconds all in, means you can reach a higher intensity and you benefit even more from your HIIT workouts.

Styles of HIIT workouts

HIIT cardio workouts

HIIT can include cardio, strength exercises — or both! Like in the HIIT workouts made for you. 

HIIT Cardio Go all out for 20 secs or more, then slow down to a steady pace for 150 secs – and then start again. Do 3-5 Circuits

Aim for 9/10 in the All Out Phase and aim for 6/10 in the Recovery Phase.

Tabata  Exercise for 20 secs, and then Rest for 10 secs – start over again for 4 min in all – Normally x 3 circuits with 30 secs rest between circuits.

Interval Training Perfect for Abs circuits. 

Do 30 sec on each exercise and start the next exercise straight after – with no rest between circuits – back to back – for 3 circuits.

If you want, you can have a 30-sec rest between circuits 2 and 3.

You can choose from any of these exercises to do for your HIIT

  • Burpees
  • Sprints outside
  • Lunge Jumps
  • Squat Jumps
  • Box Jumps
  • High Knees- I do these on the trampoline
  • Butt Kicks
  • Mountain Climber- one of my favourites
  • Side to Side Shuffle
  • Hill sprints
  • Skipping
  • Rowing

How to lose weight fast in 14 days with low carb diet and lean up in 7 minutes HIIT workouts plus get some mental rountines ...

HIIT Cardio Routine

How important are rest periods during a HIIT workout?

The focus of high-intensity workouts is intensity. You should be giving your all and really elevating your heart rate during the work period, then taking a rest break. Chances are you will feel so tired that you savour every second of that rest period. 

The rest periods are also when your body and mind prepares itself for the next work period, so don’t skip them!

HIIT workouts for beginners

During your first HIIT workout, aim to push yourself as much as you can during the work time. You should be able to give it your full effort for the first couple of intervals, but don’t worry if you can’t keep going at the same effort for the rest of them.  

Continue to work hard every session, and you’ll soon find that your endurance and strength will increase and you’ll be able to complete more intervals at your maximum effort.

If you’re new to cardio, remember to always focus on your form and start with around three or four sessions each week if you aren’t completing any other type of exercise. 

HIIT workouts at home

Because HIIT workouts often use body weight, it makes them easy to do pretty much anywhere you have enough space! 

HIIT workouts with weights

High-intensity workouts can have added weights such as dumbbells like I’ve used in my 14 Day Kick Start Program. 

Increase the weight not the reps when you plateau and need to take the training to the next level.

How often should you do a HIIT workout?

Aim to do 4 to 5  HIIT workouts per week.

Before you start adding more HIIT sessions keep in mind that your body needs recovery time, especially after such an intense workout. 

Just like any form of training, if you are not getting sufficient rest you can put yourself at risk of overtraining or an injury. 

Because HIIT requires so much of your body, make sure you are having a break of a day or two between each session as well. 

Just look after your body and feel when you need a break.

Loads Of Love To You Wherever You’re In The World!

Beatrice ❤️

Fab And Fit Over 50 – Health And Fitness With Beatrice

How to lose weight fast in 14 days with low carb diet and lean up in 7 minutes HIIT workouts plus get some mental rountines … 

Check out the 14 Day Kick Start Program on my website!

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Joe Wicks The Body Coach for beginners sweaty happy women


My dream is to offer the best information and services possible in the Four Pillars of Fitness, Nutrition, Wellness and Accountability.