10 Awesome Benefits of HIIT + 5 Insane Workouts

About The Author

Adela Ledvinkova

Adela is university-qualified fitness professional with a Bachelor of Exercise & Sport Science. With an extensive +20 year fitness career as an international-level athlete, Adela represented her home country of Czech Republic at the European Swimming Championships. She truns Adela's Body & Health, an Australian fitness business where she helps her clients lose weight and improve their overall health.

Life is busy, and long workouts can be hard to fit in. That’s why High-Intensity Interval Training (HIIT) is so popular.

HIIT uses short bursts of hard effort and brief recovery to deliver big fitness returns in less time. It’s efficient, effective, and beginner-friendly with simple tweaks.

Below you’ll find what HIIT is, 10 research-backed benefits, and 5 turbo-charged HIIT workouts you can start today.

Jump to a Section

• What Is HIIT Training?
• 10 Benefits of HIIT
  • 1) Burn More Total Calories (Thanks to EPOC)
  • 2) Faster Fat Loss (Including Belly Fat)
  • 3) Stronger, More Powerful Muscles
  • 4) Lower Blood Pressure
  • 5) Better Blood Sugar Control
  • 6) Bigger Endurance Gains in Less Time
  • 7) Healthier Blood Lipids
  • 8) A Fun Challenge That Beats Boredom
  • 9) No Equipment Needed
  • 10) Train Anywhere
• Safety & Smart Progression
• HIIT FAQs
• References

What Is HIIT Training?

HIIT alternates “work” intervals at a high intensity with easier recovery intervals. Work bouts usually last 20 seconds to 4 minutes.

During work intervals, aim for hard to very hard effort, typically at or above ~80% of your max heart rate. Recover at an easy pace between bouts [1], [8].

HIIT can be done on a bike, rower, track, or with bodyweight moves. You pick the mode that suits your goals and joints [8].

10 Benefits of HIIT

1) Burn More Total Calories (Thanks to EPOC)

HIIT triggers a bigger “afterburn,” also called excess post-exercise oxygen consumption (EPOC). Your body uses extra energy to recover after intense efforts [2].

In practice, that afterburn can modestly boost the calories you burn from each session beyond what your watch shows [1].

Try This Treadmill HIIT Workout

Warm up with a 5-minute brisk walk. Run 1 minute at ~7 mph, then 2 minutes at ~5 mph. Walk 1 minute to reset.

Next, run 30 seconds at 10–12 mph, then 1 minute at ~4 mph. Finish with a 4-minute cooldown to complete your treadmill HIIT workout.

2) Faster Fat Loss (Including Belly Fat)

HIIT is a time-efficient way to reduce total fat and hard-to-shift visceral (belly) fat in many adults, especially when paired with a sensible diet [3].

That’s great news for health because visceral fat is linked to heart disease and type 2 diabetes [3].

Try This Spin Bike HIIT Workout

Set a tough resistance and pedal hard for 40–60 seconds. Then lower resistance and ride easy for 40–60 seconds.

Repeat for 8–12 rounds. Keep your core tight and shoulders relaxed.

3) Stronger, More Powerful Muscles

Because HIIT often uses big, compound moves, it can help beginners gain some muscle and power—especially in the legs—while boosting overall fitness [8].

For best muscle growth, keep lifting weights on non-HIIT days and eat enough protein.

Try This Weights HIIT Workout

Do clean-and-press with dumbbells for 30 seconds, then rest 30 seconds. Aim for 8–10 rounds.

Choose a weight that challenges your form but lets you move explosively.

4) Lower Blood Pressure

Recent meta-analyses show HIIT can modestly reduce systolic blood pressure in people with hypertension. It performs similarly to steady cardio, with some programs showing small extra benefits [5].

If you have high blood pressure or heart disease, get medical guidance before starting HIIT [1].

5) Better Blood Sugar Control

HIIT improves insulin sensitivity and helps regulate blood sugar in both healthy adults and those at risk of type 2 diabetes [4].

Short, intense intervals can deliver these metabolic benefits even when total weekly training time is limited [4].

6) Bigger Endurance Gains in Less Time

HIIT is famous for boosting cardiorespiratory fitness (VO₂max) with less total training time than traditional steady cardio [6].

Low-volume HIIT—short sessions with brief hard efforts—can drive meaningful endurance gains for busy people [6].

Try This Rowing Machine HIIT Workout

Row easy for 3 minutes. Then go all-out for 60 seconds, followed by 60 seconds easy.

Start with 3–5 rounds if you’re new. Build up to 8–10 rounds as fitness improves.

7) Healthier Blood Lipids

Exercise in general supports healthier cholesterol and triglycerides. HIIT can improve lipid profiles versus doing nothing; however, it’s not clearly superior to steady cardio for changing LDL or HDL in adults [9].

The takeaway: choose the style you’ll stick with, and pair it with a heart-healthy diet.

8) A Fun Challenge That Beats Boredom

Intervals keep you focused, competitive with yourself, and less likely to zone out. You’re always chasing the next rep or second.

That variety helps many people stay consistent—key for results.

9) No Equipment Needed

You can build a killer HIIT session using only bodyweight moves like burpees, squat jumps, mountain climbers, and sprints.

Progress by adding rounds, time, or speed. Keep your technique sharp as you fatigue.

Try This Bodyweight HIIT Workout

Do burpees for 20–30 seconds, then rest 10 seconds. Start with 8–10 rounds.

As you improve, extend the work interval or add a second exercise, like jump squats.

10) Train Anywhere

HIIT works at home, outdoors, or at the gym. It’s flexible, fast, and fits real life.

Just 75–150 minutes of vigorous exercise per week meets global health guidelines, and HIIT helps you get there quickly [7].

Safety & Smart Progression

If you’re new to HIIT, start with 1–2 sessions per week and keep other days easy. Focus on form first.

Use the talk test or heart rate to guide effort: work bouts ~80–95% of max, recover at a gentle pace. Warm up and cool down every time [1], [8].

Have high blood pressure, diabetes, or heart concerns? Get medical clearance and build up gradually [5].

HIIT FAQs

Is HIIT good for beginners?

Yes—if you scale it. Start with 10–15 minute sessions, choosing low-impact moves like cycling or brisk uphill walks. Keep work bouts short (20–30 seconds) and recover longer (40–60 seconds). Do 1–2 sessions per week for the first few weeks, and add time or rounds slowly. If you can’t say a full sentence during the work interval, you’re likely in the right zone [1].

How many HIIT workouts per week is best for fat loss?

Two to three HIIT sessions plus two strength sessions works well for most people. That plan hits the WHO target of 75–150 minutes of vigorous activity when combined with easy movement on other days. Remember: fat loss mostly depends on nutrition, sleep, and consistency—not just the workout style [7].

How long should a HIIT session be?

Most effective HIIT sessions run 10–25 minutes, not counting warm-up and cool-down. Work intervals usually last 20 seconds to 4 minutes. Recovery can match or be longer than the work time when you’re starting out [8].

Is HIIT safer or better for high blood pressure than steady cardio?

Both can help. Meta-analyses show HIIT can modestly lower systolic blood pressure in people with hypertension. If you’re on medication or have heart disease, get medical guidance and progress slowly. Choose the format you enjoy and can repeat weekly [5].

Which is better for fat loss: HIIT or steady-state cardio?

Studies show both can reduce body fat, and HIIT does well against stubborn belly fat for many adults. The winner is the one you’ll stick to consistently, paired with smart eating. You can also blend both across the week for variety [3].

What heart-rate zones should I target for HIIT?

For work intervals, aim for hard to very hard (around 80–95% of max heart rate). For recovery, ease back to ~40–60% of max. If you don’t track heart rate, use effort: you should be breathing hard enough that talking is difficult during work bouts [1], [8].

Do I need equipment for HIIT?

No. Bodyweight circuits work perfectly. If you enjoy machines, treadmills, bikes, and rowers are great for precise intervals and joint-friendly training. Start with what you have, then consider adding gear that fits your space and goals.

References

1. American College of Sports Medicine, “High-Intensity Interval Training,” ACSM Resource, 2014. Available: here
2. J. LaForgia, R. Withers, and C. Gore, “Effects of exercise intensity and duration on the excess post-exercise oxygen consumption,” J. Sports Sci., vol. 24, no. 12, pp. 1247–1264, 2006. Available: here
3. F. Maillard, B. Pereira, and N. Boisseau, “Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis,” Sports Med., vol. 48, no. 2, pp. 269–288, 2018. Available: here
4. C. Jelleyman, T. Yates, G. O’Donovan, et al., “The effects of high-intensity interval training on glucose regulation and insulin resistance: a meta-analysis,” Obes. Rev., vol. 16, pp. 942–961, 2015. Available: here
5. L. Romero-Vera, D. Ulloa-Díaz, S. Araya-Sierralta, et al., “Effects of High-Intensity Interval Training on Blood Pressure Levels in Hypertensive Patients: A Systematic Review and Meta-Analysis of Randomized Clinical Trials,” Life, vol. 14, no. 12, p. 1661, 2024. Available: here
6. M. Weston, K. L. Taylor, A. M. Batterham, and W. G. Hopkins, “Effects of low-volume high-intensity interval training on fitness in adults: A meta-analysis of controlled and non-controlled trials,” Sports Med., vol. 44, no. 7, pp. 1005–1017, 2014. Available: here
7. World Health Organization, “WHO guidelines on physical activity and sedentary behaviour,” 2020. Available: here
8. M. Buchheit and P. B. Laursen, “High-Intensity Interval Training, Solutions to the Programming Puzzle,” Sports Med., 2013. Available: here
9. S. Keating, M. Wewege, D. L. Parker, et al., “HIIT is not superior to MICT in altering blood lipids: a systematic review and meta-analysis,” BMJ Open Sport & Exerc. Med., vol. 5, e000647, 2019. Available: here