HIIT Workouts: How to Get Started
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No doubt you’ve heard the buzz about high-intensity interval training (HIIT) workouts. By alternating periods of work with periods of rest, you get numerous health benefits in a short amount of time.
While HIIT workouts can technically be done by anybody, use caution if you’re new to exercise or have preexisting conditions, says Michelle Wong, a National Academy of Sports Medicine (NASM)–certified personal trainer and Life Time general manager in Johns Creek, Georgia.
It’s best to have an aerobic foundation (meaning that you’ve been doing regular aerobic exercise for several weeks) before doing HIIT, adds Wong.
Heart conditions may also make HIIT workouts riskier, so check with your doctor first if you have one. This also goes for people who are recovering from an injury, elderly individuals, and those with other chronic conditions like diabetes, per the Harvard T.H. Chan School of Public Health.
Wherever you are in your fitness journey, here’s what you need to know to do HIIT.
What Types of HIIT Workouts Should You Start With?
HIIT can be done in various formats, from cardio-based activities like running (outdoors or on a treadmill) and indoor cycling to resistance workouts using bodyweight and dumbbell strength exercises. Which you do depends on your personal preferences and fitness goals.
For example, if you’re a runner, you might consider incorporating HIIT into your running workouts. If you prefer resistance training, try a high-intensity routine that includes strength and plyometric (jump) exercises like push-ups (lowering your body to the floor and pushing back up again) and squat jumps (squatting down and jumping up explosively).
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HIIT workouts can be done on your own at the gym or at home, but you can also find online and in-person HIIT classes. If you’re new to HIIT, Wong recommends seeking out a certified personal trainer to get personalized advice about how many intervals you should do, how long the intervals should be, and how long you should rest between the work periods. Once you get the hang of HIIT, you can shift your workout to wherever is most convenient for you.
What to Wear for HIIT Workouts
Wear clothing suitable for the activities you’ll be doing in your HIIT workout, says Alejandra Martinez, a CanFitPro-certified personal trainer in Vancouver, British Columbia. For example, if you’re doing HIIT on a stationary bike, you’ll probably be most comfortable in bike shorts or tights and a top made of sweat-wicking fabric like spandex, polyester, or bamboo. If you’re doing a lot of bodyweight exercises that involve jumping, you may prefer fitted workout apparel that won’t get in your way.
Also, make sure you’re wearing the right footwear for the activity you’re doing, Martinez says. Running? Slip on your running shoes. Cycling? Grab your cycling shoes. If you’re doing a HIIT workout that includes cardio and resistance exercises, cross-trainers are a good choice.
3 Tips for Staying Safe During HIIT
Because HIIT workouts are more intense than steady-state workouts, your injury risk tends to be higher. So, safety should be a top priority. Here are a few tips to keep in mind:
1. Start Slow
Do shorter HIIT workouts at first and gradually lengthen them as you get fitter. The International Sports Sciences Association (ISSA) recommends beginners spend just 20 seconds in an all-out period of high intensity, followed by two minutes of light activity. Repeat three to five times for a total of 10 to 15 minutes.
When you’re ready to bump up the challenge, increase your high-intensity intervals to 30 seconds and reduce the recovery period to one minute. Add more repetitions or go up to 20 minutes total, per the ISSA.
“By starting slow, you can build up your endurance in a safe manner and avoid injury,” Martinez says.
2. Don’t Skimp on the Rest Intervals
HIIT workouts are designed so that you work hard before resting. Make sure you’re actually resting for the allotted time, as opposed to cutting it short or doing another activity. Your body needs to recover before it can go hard again, says Aimee Nicotera, an American College of Sports Medicine (ACSM)–certified personal trainer in Cape Cod, Massachusetts.
3. Limit Your Weekly HIIT Sessions
Start with one HIIT workout per week and build up to two to three maximum. Schedule your HIIT sessions so they take place on nonconsecutive days. “You need to allow time for your body to completely recover between workouts,” Nicotera says.
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How to Warm Up for a HIIT Workout
It’s tempting to skip warmups, but they’re crucial for HIIT workouts. “The majority of injuries that occur when training can be avoided if your body is properly prepared for exercise,” Martinez says.
Do 5 to 10 minutes of light aerobic activity that raises your heart rate, like jumping jacks or walking. If your HIIT workout includes strength exercises, warm up by practicing the moves you’ll perform later, suggests Harvard Health Publishing.
For example, if your routine calls for squat jumps, warm up with bodyweight squats.
A 4-Week HIIT Training Plan to Get Started
Ready to dive into HIIT training? Hold tight. Be sure you’ve built a base of fitness before beginning HIIT. A base fitness level means you’ve done 20 to 60 minutes of moderate-to-hard intensity aerobic exercise (like brisk walking, running, or swimming laps) three to five times a week for several weeks, according to the ACSM.
Even if you’ve built a fitness base, check with your doctor before doing HIIT if you’re recovering from injury, elderly, or have a chronic medical condition.
If you’re good to go, give Nicotera’s four-week HIIT training plan a try. You’ll start with one HIIT workout a week and progress to two HIIT workouts by the third week.
Squeeze in additional exercise on the other days of the week with low- and moderate-intensity cardio and strength training. There’s flexibility in this plan to incorporate strength training into your HIIT workouts, and to customize the length of other cardio and strength workouts to your fitness level. But do try to reach at least 150 minutes of moderate-intensity aerobic exercise (or 75 minutes of vigorous-intensity exercise) and two full-body strength workouts per week, as recommended by the U.S. Department of Health and Human Services (HHS).
Week 1
Day 1 Moderate-intensity cardio (jogging, brisk walking, water aerobics)
Day 2 HIIT workout, 10 to 15 minutes
Day 3 Stretch or yoga
Day 4 Low-intensity cardio (leisure walking or swimming); full-body strength training
Day 5 Moderate-intensity cardio
Day 6 Rest
Day 7 Low-intensity cardio; full-body strength training
Week 2
Day 1 Moderate-intensity cardio
Day 2 HIIT workout, 10 to 15 minutes
Day 3 Stretch or yoga
Day 4 Low-intensity cardio; full-body strength training
Day 5 Moderate-intensity cardio
Day 6 Rest
Day 7 Low-intensity cardio; full-body strength training
Week 3
Day 1 Moderate-intensity cardio
Day 2 HIIT workout, 10 to 15 minutes
Day 3 Stretch or yoga
Day 4 Low-intensity cardio; full-body strength training
Day 5 HIIT workout, 10 to 15 minutes
Day 6 Rest
Day 7 Low-intensity cardio; full-body strength training
Week 4
Day 1 Moderate-intensity cardio
Day 2 HIIT workout, 10 to 15 minutes
Day 3 Stretch or yoga
Day 4 Moderate-intensity cardio
Day 5 HIIT workout, 10 to 15 minutes
Day 6 Rest
Day 7 Moderate-intensity cardio; full-body strength training
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