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HIIT workouts require a high level of effort, but the good news is that they burn more calories than moderate intensity workouts and help to speed up the metabolism.
Since HIIT (high-intensity interval training) workouts focus on cycling through different exercises for shorter periods of time, the body uses more energy than it does when exercising at a steady state, like a walk or bike ride at a steady pace.
What is a HIIT workout?
When you do a HIIT workout, you alternate between different exercises with quick bursts, such as alternating between high knees, speed squats and walking in place. This builds strength and endurance.
Generally, rests are minimal in HIIT workouts, and even during rest periods, you’re moving. But always listen to your body, if something feels too intense, it’s okay to ease up or use modifications.
If you want to give HIIT a try, below are some great routines that I recommend to my clients. They are good for both beginners and workout veterans.
10 HIIT workouts for beginners
20-minute beginner HIIT workout
Try this full-body workout every other day, three times per week for the best results. You’ll repeat a circuit of five moves for two rounds, and it includes both strength and cardio moves.
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.)
10-minute HIIT walking routine
Just add intervals to your walk, and you turn it into a HIIT workout! Try this routine, which also includes optional strength-training a few times a week. When it starts to become easier, increase the amount of time you spend in each interval or start with a quicker pace.
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 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.
Grow With Anna's 20-Minute Quick HIIT Workout
If you need music to fuel your workout, this routine is for you! I recommend this for more intermediate and advanced levels since there’s no talking or instruction. You can listen to the music choice in the video, or turn the volume down and use your own playlist. I like the countdown in the corner telling you which exercise is coming next, too!
Tone It Up's Sandy Sweat HIIT Workout
The Tone It Up instructors are extremely knowledgeable trainers and very motivating. I love how they walk you through the exercises in this HIIT routine. Plus, watching them work out on the beach is inspiring me to work out in other places besides my apartment!
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!
Eleni Fit's 45-Minute No Jumping All Standing HIIT Workout
This is another no-talking workout video. It’s a bit more complex than the other workouts as you’re doing multiple moves per exercise. This is great if you’re someone who gets bored easily — no exercise is repeated! You’ll do an exercise for almost a minute (50 seconds) and then have a 10 second break, before moving on to a completely new exercise.
