What is HIIT Training?

If you’re ready to lose fat, burn calories, and get in shape, learn more about the benefits of HIIT training, and how to incorporate it in your regular training schedule.

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Fitness Programs

a woman is cycling

HIIT, or high-intensity interval training, is a training technique in which you give all-out effort through quick, intense bursts of exercise, followed by short bursts of rest. These fun, fast-paced workouts are addicting and incredibly effective. It’s no wonder they’ve gained popularity in recent years in the fitness world.

If you’re ready to lose fat, burn calories, and get in incredible shape keep reading to learn more about the benefits of HIIT training, and how you can incorporate it in your regular training schedule.

Benefits of HIIT Training

1. Burns More Calories

Because of the intensity of these workouts, they keep your heart rate up and burn more calories. HIIT is infamous for its ability to initiate EPOC (excess post-exercise oxygen consumption), also known as the afterburn effect, which helps you burn even more calories long after your workout is over. EPOC is the reason why HIIT training can help you burn more calories and fat in less time than steady-state aerobic workouts.

2. Quick & Effective

These sessions are extremely quick, not much time investment is needed to see an incredible outcome from these workouts. Most can be completed in 30 minutes or less!

3. No Equipment Needed

No equipment? No problem! Many of these workouts can be completed with just your bodyweight. If you’d like to add some challenge to your HIIT workout you can always add dumbbells or kettlebells to bodyweight movements, or complete sprint intervals on any of your favorite cardio machines - from rower to treadmill, elliptical to cycle bike.

Getting Started with HIIT

Ready to get started? You won’t regret adding HIIT to your regular training schedule. However, because these workouts are incredibly intense, aim to include only 2 to 3 of these workouts in your regular schedule max to make sure you’re giving your body complete recovery.

Free HIIT Workouts

Here are some HIIT workouts to get you started. Each of these workouts is designed to get your muscles firing and burn loads of calories.

Cycle Bike Workouts

20 Minute HIIT Cycle Bike Pyramid Interval Workout

MAX Effort Climb Intervals Cycle Bike Workout

Treadmill Workouts

30 Minute Treadmill HIIT Workout for Beginners

Rower Workouts

HIIT Row Workout

Rowing Workout Pyramid Intervals

No-Equipment Workouts

20 Minute Full Body HIIT Workout

20 Minute Bodyweight HIIT

10 Minute Full Body HIIT Workout

Stepper Workouts

15 Minute HIIT Step At Home

Looking for more? Be sure to check out the SHF YouTube Channel for more workouts!

HIIT Training Infographic
HIIT Training Infographic

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