HIIT – Eng

HIIT – High Intensity Interval Training has become a very popular form of training. A reason for this is that we live in a society where every second counts and our lives are often quite stressful.

HIIT is a very time efficient workout and very easy to perform as it is enough with the body as weight and all you need is 20 minutes 2-3 times a week to get in really good shape.

What is HIIT?

The basic principle of HIIT is to train short intervals with short rest in between, repeated X number of times. For example, you work for 20-60 seconds where you maximize the effort and then rest for 20-60 seconds and repeat this for approx. 15-30 minutes. HIIT is a high-intensity workout that improves overall fitness, stamina, increases muscle growth and fat burning.

HIIT can be adopted in most forms of training, both fitness-based training such as running, rowing, cycling and swimming and strength-based training with different exercises, both with the body as weight or with equipment.

One form of high-intensity interval training that many of you surely have heard of is Tabata, where you work for 20 seconds and with a 10 seconds rest in between.

In HIIT, it’s important to maximize effort, but in order to stay injury-free, good technique is very important. So always take enough rest so you can do the exercises with good technique. There are often many variations for the various exercises and the most important thing is not to do in the most advanced way. Do a level that suits you.

High intensity workouts such as HIIT load the body much harder than low intensity, so a longer recovery is required between each HIIT workout. It is therefore recommended to stick to 2-3 HIIT workouts per week. However, there is nothing that stops you from adding more workouts with low intensity such as running, biking, walking or swimming.

Always focus on quality, not quantity and you’ll get the most out of your workouts. Always make sure to warm-up properly before you begin, to avoid injury and to prepare your body to perform. Below, you’ll find a good warm up that prepares your body that takes 4 minutes only.

Who is HIIT for?

Many people like HIIT because it is time efficient. Including a warm-up you can get a good workout in just 20-25 minutes. All HIIT workouts can easily be adjusted to fit just about everyone. It is easy to simplify a workout by changing the exercises or to change the interval and rest periods, and in the same way you can of course make a workout harder so it fits the most fit person.

The benefits of HIIT are many, so this type of training is suitable for those who want to improve stamina, get stronger, burn fat and increase muscle mass. HIIT is also a good complement to your current training and for those who want to improve sports performance. And since we often use the body as weight, children can also participate and they’ll get the same benefits.

What are the benefits of HIIT?

Studies have shown that high intensity workouts have a very big effect on the body. We have discussed some of the benefits already, but here’s a list of some more.

  1. You’ll increase fat burning.
  2. You’ll improve endurance, both aerobic and anaerobic.
  3. It’s very time efficient – You will get a great effect in a short time.
  4. You’ll increase the after burn for up to 48 hours after the workout.
  5. You’ll build strength and muscle mass.
  6. You’ll improve your metabolism.
  7. You can workout anywhere, anytime and anyone can join. Even the kids.
  8. You’ll feel better than ever and on you’ll also get all the benefits that physical activity provides such as better physical health, mental health, lower stress levels and so much more.

Example of HIIT workouts

Below you’ll find two HIIT workouts and I have also written down some ideas on how you can build your own workouts. Keep in mind that it is easy to adjust a workout, so don’t worry if the is advanced or intermediate.

HIIT – Intermediate

  • 30 sec Jumping Jacks
  • 20 sec rest
  • 30 sec Lunges
  • 20 sec rest
  • 30 sec Push-ups
  • 20 sec rest
  • 30 sec Burpees
  • 20 sec rest
  • 30 sec Russian Twists
  • 20 sec rest
  • 30 sec Mountain climbers

HIIT – Advanced

  • 30 sec Lunge Jumps
  • 20 sec rest
  • 30 sec Push-ups
  • 20 sec rest
  • 30 sec Power Jacks
  • 20 sec rest
  • 30 sec Mountain Climbers
  • 20 sec rest
  • 30 sec Core Twist
  • 20 sec rest
  • 30 sec Burpees

You can find many more workouts with me HERE.

You can easily build your own workout by choosing 4-8 favorite exercises and decide how long the workout and rest times should be. Then decide how many rounds to go for.

A great help is to download an interval timer. Myself, I use Seconds Pro which I think is very good and easy to use.

Seconds Pro

Hope you’ve got some more knowledge of how good HIIT is and please share your favorite workouts.

For more inspiration and workouts, subscribe to our Youtube channel and join our Facebook group.

Work hard and good luck!!

Peter S