High-intensity interval training, more commonly known by its acronym HIIT, is a training method that has exploded in popularity in recent times. And for good reason.

It’s efficient. It’s effective. It’s challenging and fun. It can be done anywhere by almost anyone.

But what is HIIT exactly? Why should you choose this type of workout? And how do you do it right?

In this guide we’ll break down all you need to know about HIIT cardio workouts, so read on to find out all that and more.


What is HIIT?

As the name suggests, high-intensity interval training (HIIT) is a workout style defined by short bursts of intense exercise – typically 30-60 seconds – interspersed with periods of low-intensity recovery or rest. The workouts themselves are also short, usually lasting less than 30 minutes.

HIIT can be designed to help you meet your fitness goals, no matter what they might be. A workout can include bodyweight exercises, weights, sprinting, cycling and other cardio activities, and can be completed with or without equipment.

By maximising effort over short periods of time, HIIT offers an efficient way to burn calories and improve cardio fitness, as proven by multiple scientific studies. Add in the time efficiency and the ability to train without equipment, and you have one of the most effective and accessible fat loss workouts available.


How HIIT burns fat more efficiently than traditional cardio

Why should you choose HIIT cardio for weight loss? When compared to traditional ‘steady-state’ cardio, the benefits of HIIT training are extensive, including:

  1. Higher calorie burn: HIIT sessions burn 25–30% more calories than steady-state cardio over the same time period.
  2. The afterburn effect: HIIT triggers excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories at an elevated rate after the workout.
  3. Improved metabolism: HIIT shifts the body's metabolism toward using fat as a primary energy source.
  4. Reduction in body fat: HIIT has been shown to reduce abdominal and visceral fat more effectively (the same fat burn in half the time) versus moderate, continuous cardio.
  5. Muscle preservation: Steady-state cardio can ultimately lead to muscle loss. HIIT helps preserve lean muscle while reducing fat.
  6. Time efficiency: HIIT sessions are short and punchy – just 20–30 minutes can deliver similar (and often superior) results versus a longer session of traditional cardio.


Structuring an effective HIIT cardio workout for fat loss

Now that we understand the why of HIIT vs steady-state cardio, let’s turn to the what and how.

The basic structure of a HIIT workout is along the following lines:

  • 30-60 seconds of high-intensity effort.
  • 30-60 seconds of rest.
  • Total duration of 15–30 minutes (but can be longer).

 

The structure of your HIIT workout will reflect your fitness goals – the best HIIT workouts for fat loss will be different to the best HIIT workouts for strength training or peak performance.

There’s also the opportunity for variety if we hone in on effective fat-burning workouts. Examples include:

  • Bodyweight HIIT: An equipment-free option that can be done anywhere at any time, by making use of exercises like burpees, jump squats, high knees and mountain climbers.
  • Running/rowing/cycling HIIT: If you have access to cardio equipment you can enjoy a highly effective workout by alternating between high intensity exercise and low-intensity exercise/active rest.
  • Kettlebell HIIT: Workouts featuring swings, snatches and goblet squats can be great for cardio while also strengthening and toning muscle.
  • Sport-specific HIIT: Drills that focus on specific sports can help to turn exercise fun, such as boxing and football-inspired workouts.

 

Once you’ve chosen your preferred type of workout, calibrate it to your expertise and fitness level. Beginners should opt for simple, short-duration exercises at moderate intensity, with larger rest periods in between. As your form and fitness improves, you increase the length, intensity and complexity of your workouts – AKA progressive overload – to help you reach your fitness goals faster.

 

Common mistakes to avoid in HIIT training

In order to maximise the effectiveness of your short workouts for weight loss, you need to avoid a few common HIIT pitfalls

  • Overtraining & insufficient recovery: More isn’t always better – you need to give your body time to recover, and off days can ultimately prove as important as on days. Aim for a maximum of 3-4 HIIT sessions per week to prevent burnout and maximise fat burn.
  • Not pushing hard enough: High-intensity means testing yourself (within reason). A half-hearted session is an ineffective session.
  • Skipping warm-up/cool-down: When you neglect to stretch and recover pre- and post-exercise, you increase your risk of injury, and don’t recover as quickly or effectively.
  • Ignoring strength training & nutrition: Diet and exercise are inseparable, and if either is more important in terms of losing weight, it’s diet. You must also give your body the fuel it needs for HIIT.
  • Poor form & technique: Get expert advice on the correct way to do each exercise, and always prioritise control over speed.
  • Inconsistent training: Random workouts don’t deliver results – you need to stick to a structured plan.
  • Lack of variety: Repeating the same moves over and over again can cause you to plateau. Keep your HIIT workout both effective and interesting by regularly adding new exercises.

 

Why HIIT is perfect for busy lifestyles

You’ve got fitness and body goals, but you’re also very busy. You need a workout that works around you. HIIT is it.

  • Time-efficient: Workouts can be as short as 15 minutes while still remaining effective.
  • No gym required: HIIT can be done anywhere, with or without equipment. All you need is a few square metres of space.
  • Go solo: There’s no need for a trainer or training partner – once you’ve got a routine you can just DIY.
  • Effective: HIIT is backed by science as an effective way to lose excess weight and enhance performance.


GymQuip: The home HIIT experts

Looking to capitalise on HIIT training at home? At Gymquip we have all the gear you need to burn fat more efficiently than ever before, from basics like exercise mats and skipping ropes, to the latest and greatest cardio equipment from the world’s most trusted fitness brands.

We’ve been helping happy customers lose excess weight for over 30 years. Our knowledgeable and experienced team can do it all, from guiding you towards your body goals, to undertaking a HIIT-inspired home gym fit-out.

We’re home to Australia’s largest fitness showroom, and have an even more sprawling online store. We deliver Australia-wide and guarantee the best deal – if you find one of our products cheaper elsewhere, we’ll beat that price.