1. Home
  2. Health
  3. Exercise
  4. Exercise High Intensity Interval Training

High-Intensity Interval Training (HIIT) Cheatsheet

What is High-Intensity Interval Training (HIIT)?

  • Alternates short bursts of intense exercise with recovery periods
  • Typically involves 20–30 seconds of high effort followed by 30–60 seconds of rest
  • Can be applied to cardio, strength, or bodyweight exercises
  • Efficient way to improve cardiovascular fitness and burn calories

Benefits of HIIT

  • Increases calorie burn during and after workout (EPOC effect)
  • Improves cardiovascular health and aerobic capacity
  • Builds muscle endurance and strength
  • Time-efficient: effective workouts in 15–30 minutes
  • Enhances metabolic rate and fat loss

Basic HIIT Workout Structure

Interval Duration Intensity
Work 20–40 seconds Maximum effort
Rest/Recovery 30–60 seconds Low intensity or complete rest
Repeat 6–10 rounds Depends on fitness level
  • Sprinting or cycling
  • Jump squats, burpees, mountain climbers
  • Kettlebell swings or dumbbell thrusters
  • Jump rope intervals

Tips for Effective HIIT

  • Warm up for 5–10 minutes before starting
  • Focus on form to prevent injury during high-intensity intervals
  • Start with fewer rounds and gradually increase
  • Allow full recovery during rest intervals at first
  • Incorporate HIIT 2–3 times per week for best results
  • Pair with a balanced diet and adequate hydration

Safety Considerations

  • Consult a healthcare provider if you have heart conditions or injuries
  • Avoid HIIT on consecutive days to allow muscle recovery
  • Stop if you feel dizziness, chest pain, or severe discomfort