If you don't have a ton of time to exercise and want to make the most of the few minutes you're able to squeeze in, HIIT workouts are for you.
While the training style demands a higher level of effort — often requiring you to go all out — they allow you to get the job done in half (or less!) the time. This style of training requires your body to use more energy than it does when exercising at a moderate-intensity, like a walk or bike ride at a steady pace. This is the secret sauce to burning more calories and speeding up the metabolism (even after your workout is over).
For HIIT workout challenges, walking podcasts and on-demand routines, download the Start TODAY app!
What is a HIIT workout?
HIIT, or high-intensity interval training, is a style of exercise where you alternate between quick bursts of activities, like high knees, speed squats and mountain climbers, with short periods of rest in between. This spikes your heart rate, improving endurance while building strength.
There are minimal rests during HIIT workouts, and even during rest periods, you’re often moving, doing a lower-intensity move like walking in place or pushups. It can be intense, so always listen to your body. It’s okay to ease up or use modifications when needed.
10 HIIT workouts for beginners
If you want to give HIIT a try, these routines — some even taught by me! — are a great place to start. They are good for both beginners building endurance and workout veterans looking for a quick hit. (Pun intended.)
10-Minute Foundational HIIT
This routine will improve endurance, helping you build a foundation of stamina before you try more challenging routines. Plus, you'll tone your core, upper and lower body, too!
Get the full workout here.
Katie Austin's Beginner HIIT Cardio
Katie Austin is a real trainer who talks to you like a friend. This workout is perfect for beginners since she explains each move in detail and doesn’t rush you.
MadFit's 20-Minute Killer HIIT Workout
This is another good option if you’re just starting out, and it doesn’t require any equipment (except for maybe a mat, but you can even use a towel for the portions where you’re doing abs on the ground.)
20-Minute HIIT Walking Podcast
Just add intervals to your walk, and you turn it into a HIIT workout! Lace up your sneakers and take Stephanie Mansour along as your coach in this 20-minute podcast. One-minute sprint intervals deliver an even bigger metabolism boost and calorie burn!
Get the podcast here.
Jordan Metzl's 6-Minute HIIT Workout
Have no time to exercise? That's no longer an excuse to skip your workout with this routine from sports medicine physician Jordan Metzl. You can do this high-intensity workout with little to no equipment in just six minutes.
10-Minute EMOM-Style Workout
Beast mode activated! Build muscle, burn calories and improve cardiovascular fitness in a short amount of time with this every minute on the minute workout.
Get the full workout here.
10-Minute Interval Treadmill Walking Workout From Barry's
This quick, 10-minute walking treadmill workout will get your heart pumping. The routine is a great add-on to a strength workout or as an efficient way to pack in some more steps. You can also take it off the treadmill: Whenever the workout calls for a change in incline, simply play with your speed to dial up or down the intensity.
F45 Training's 10-minute HIIT workout
You'll be surprised how intense a workout can get in just 10 minutes long. F45 Training instructor Cory George designed this quick, but effective, 10-minute routine that you can do anywhere. The bodyweight exercises will spike your heart rate and build strength for a serious workout that even the most time-strapped can find some room for in their schedule.
10-Minute Athletic HIIT
Sports-inspired exercises like NFL shuffles and burpees challenge your agility, elevate your heart rate and bring on the calorie burn.
Get the full workout here.
Jeanette Jenkins' 30-Minute Fat Burning Cardio
I love the guidance that Jeanette Jenkins provides in her workouts. She focuses on the proper form and alignment of the each exercise while also encouraging you to breathe. She incorporates some stretching into this workout, too, so if you’re stiff, sore or looking to loosen up your body while also strengthening it, this workout is for you!
