HIIT workouts have been getting increasingly popular among athletes, and if you’re just hearing about them now, this is your place to start. Namely, high-intensity interval training or HIIT workouts have proven to be the best fat burning routine, whether a newbie or a pro in the fitness community.

However, studies done for high-intensity interval training don’t stop there. Research has shown that HIIT training has the ability to improve the circulation in the body, the respiratory endurance along with strengthening the cardiovascular health. So you are not only burning fat more efficiently, but you’re also getting a plethora of health benefits along the way.

For most people, the reason why HIIT training routine is so beneficial is that it boosts their body’s ability to burn fat long after they’re done with the workout. Additionally, HIIT affects three major systems in the human body:

  • Regulatory hormones
  • Oxygen utilization in the cells
  • Cardiovascular health and endurance

What is HIIT, anyway?

If by now you think this is some kind of complicated workout routine that only professionals can do, we’re here to show you the exact opposite. Not only that HIIT exercises are effective, but they’re simple too and can be done at home or at the gym, with or without any equipment.

To explain it further, high-intensity interval training or HIIT is all about repeated ‘burst’ exercises that you do with maximum effort for a short period of time (usually 30-40 seconds) after which a brief recovery period follows. Then, the short high-intensity movements are repeated again, and so on several times in a row for about 15 to 30 minutes depending on your ability.

It is important to note that in the beginning you shouldn’t push yourself if you feel you cannot go any further, but rather build the ability to withstand longer periods of HIIT training over time. However, HIIT workouts are designed not to last for longer than 35-40 minutes. In fact, this is one of the biggest advantages. This means that even people with a busy lifestyle can take 30 minutes of their day and do HIIT reaching the same fat-burning effect as if they were doing hours and hours of steady-state cardio. Hard to beat it, isn’t it?

Now, speaking of effective home workouts, doing HIIT workout at home is your best bet. Below you can see some of the best HIIT exercises you can do whenever, wherever, without any equipment.


However, if you already have a gym membership or you’re a training junkie who has built their own in-home gym, we got you covered. Below you can see high-intensity interval training that can be done just as effectively with some equipment.


The key is to always start with something that will elevate your heart rate like jogging – or for the more experienced with something explosive like burpees – and then continue with the rest. And if you ever get tired of the same set of HIIT exercises as shown above, below you can find 3 types of exercises that are a must with HIIT and from that point, you can combine your very one HIIT training programs.





Now that you have seen what HIIT workouts are all about, let’s talk about advantages vs. disadvantages. It’s important to see the whole picture before you take on any exercise regime.

HIIT Training Advantages

  • Doesn’t take a lot of time (40 min max) but it delivers results as long steady-state workouts, if not better
  • Balances out the Ghrelin, Leptin, and Testosterone hormones: boosting the fat-burning ones and releasing the muscle-growth ones
  • Induces the post-workout oxygen release (EPOC), thus it burns fat after the workout is done
  • Improves endurance and strengthens the cardiovascular system
  • It is practical – can be done anywhere at any time with or without equipment

HIIT Training Disadvantages

  • It is not as suitable for obese people or complete beginners – they should rather ease into regular exercises and then HIIT
  • It is highly demanding and maximum effort is required in any movement which can sometimes result in injuries if not focused completely
  • In the beginning, your body will need longer recovery periods after each HIIT training session

All in all, HIIT training sessions are the most effective form of exercise that all people should strive to in order to get in their best shape ever. Start slow, ease your way into it, and never spend more than 30 minutes of exercise anymore.