An Effective HIIT Routine for Beginners Short on Time

If you’re looking for an exercise routine that will deliver big returns with a small time investment, consider high intensity interval training, or HIIT. Just two or three 30-minute sessions per week can improve cardiovascular fitness, lower blood pressure and burn more calories than other forms of exercise. It can also improve your performance in sports, because a HIIT workout engages your entire body.

But to get the benefits of HIIT, you need to be ready to work hard. A true HIIT session involves short bursts of intense exercise, pushing your heart rate to 80 percent of your maximum in a short time window, followed by even shorter breaks. The trick is to get your heart rate up, begin to recover, then ramp it right back up again.

Most HIIT workouts don’t require any equipment. All you need is enough space for exercises like jumping jacks, burpees or high knees. You can, however, incorporate equipment like a treadmill or stationary bike into the routine, if you have them. Before the workout, it can be helpful to spend five minutes warming up and perhaps another five cooling down at the end.

For all its benefits, HIIT should not stand alone in your weekly workout regimen, though, since it’s not a strength training workout. Consider it a supercharged addition to your regular routine. The following workout, which was originally created as part of a primer on HIIT exercises, is a straightforward Tabata style workout, which combines multiple 20-second exercise spurts (with 10-second rests) grouped into several rounds. In this example, you perform four exercises twice during each four-minute round.

Overview

Time: 19 minutes

Intensity: High

What you’ll need

How often

If you’re new to HIIT, start with one session per week. More experienced athletes can do this workout two to three times per week.

Adjust for you

For an easier workout, do only the first two or three rounds. You can also lengthen the rest periods.

Stop if you feel lightheaded or dizzy, and avoid HIIT workouts if you have a cardiac condition, if you are recovering from an injury or if you experience vertigo. Consult with a doctor if you’re pregnant or new to exercise.

Warm-up

Begin with a five-minute warm-up of whatever you prefer, like a dynamic warm-up.

The Workout

Sequence: Complete all four rounds.

For each movement: Do as many repetitions as you can in 20 seconds. Then rest for 10 seconds and repeat.

Round 1

Total duration: Four minutes

Sets: Do two sets for each movement.

Rest: Ten seconds between sets rand one minute after each round.

High knees

Round 2

Total duration: Four minutes

Sets: Do two sets for each movement.

Rest: Ten seconds between sets and one minute after each round.

Jump rope

Round 3

Total duration: Four minutes

Sets: Do two sets for each movement.

Rest: Ten seconds between sets and one minute after each round.

Burpees

Round 4

Total duration: Four minutes

Sets: Do two sets for each movement.

Rest: Ten seconds between sets and one minute after each round.

Mountain climbers

A note on safety

Perform all of the movements at least once before using a timer to make sure they feel comfortable. Pay particular attention to burpees, which can cause injuries, if you are tired or unfamiliar with the exercise.

With the box jump, select something solid with a height between 12 and 30 inches, depending on your comfort level. If you have never done them, start with something smaller, like a stair step.

Amanda Loudin is a freelance writer covering health and science.

On-set trainer: Amanda Katz.