HIIT stands for high-intensity interval training. This type of training emphasizes short bursts of high-intensity exercise interspersed with short recovery periods. HIIT training sessions are shorter and more intense than steady-state workouts, which are moderate-intensity exercises, such as jogging and cycling, that involves working out for an extended amount of time.

Compared to lower-intensity workouts, HIIT sessions offer several notable benefits.

- __HIIT rapidly elevates the heart rate__. Intense exercises provide a great cardio workout. Over the long term, this can help lower your resting pulse and blood pressure. It can also improve lung capacity and insulin resistance and bolster overall cardiovascular health.
- __HIIT is efficient__. Many high-intensity workouts naturally incorporate a warm-up and cool-down, and they provide the recovery periods required to successfully build muscle and lung capacity.
- __HIIT workouts are relatively short__. A high-intensity training program packs a full-body workout into a short amount of time so that physical activity doesn't have to take a back seat in your busy day.
- __HIIT requires minimal equipment__. Most HIIT exercisers use little to no equipment in their high-intensity workouts. They use bodyweight exercises for strength training and use various running and jumping activities for aerobic activity.

There are many ways to customize a HIIT workout to fit your fitness level and athletic goals. One of the most popular high-intensity workouts is the seven-minute workout, an exercise routine that combines an array of aerobic, stretching, and bodyweight exercises to challenge your full body in a short amount of time. Perform each exercise for 30 seconds, followed by a 15-second recovery period.

1. Jumping jacks
2. Static wall sit
3. Push-ups (or, if you want a greater challenge, burpees)
4. Crunches or sit-ups
5. Running up steps (or just stepping up onto a chair)
6. Squats
7. Triceps dips on a chair
8. Plank
9. High-step running in place
10. Lunges
11. Push-up and rotation
12. Side plank on your left
13. Side plank on your right

You can play with the order of these exercises, but try to maintain a rotation of cardio, stretching, and strength training via bodyweight. If you find the workout too easy, increase the length of each interval to 45 seconds or even a full minute.

Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
High-intensity interval training (HIIT) has gained adherents in the world of professional sports and among people looking for quick workouts. HIIT workouts provide cardiovascular health benefits in an efficient way.


High-intensity interval training (HIIT) has gained adherents in the world of professional sports and among people looking for quick workouts. HIIT workouts provide cardiovascular health benefits in an efficient way.


High-Intensity Interval Training Guide: How to Do a HIIT Workout

HIIT stands for high-intensity interval training. This type of training emphasizes short bursts of high-intensity exercise interspersed with short recovery periods. HIIT training sessions are shorter and more intense than steady-state workouts, which are moderate-intensity exercises, such as jogging and cycling, that involves working out for an extended amount of time.

What Is HIIT?

Compared to lower-intensity workouts, HIIT sessions offer several notable benefits.<ul class="mc-m-4 list-styled"><li class="">HIIT rapidly elevates the heart rate. Intense exercises provide a great cardio workout. Over the long term, this can help lower your resting pulse and blood pressure. It can also improve lung capacity and insulin resistance and bolster overall cardiovascular health. </li><li class="">HIIT is efficient. Many high-intensity workouts naturally incorporate a warm-up and cool-down, and they provide the recovery periods required to successfully build muscle and lung capacity. </li><li class="">HIIT workouts are relatively short. A high-intensity training program packs a full-body workout into a short amount of time so that physical activity doesn&#39;t have to take a back seat in your busy day. </li><li class="">HIIT requires minimal equipment. Most HIIT exercisers use little to no equipment in their high-intensity workouts. They use bodyweight exercises for strength training and use various running and jumping activities for aerobic activity. </li></ul>

What Are the Benefits of HIIT?

There are many ways to customize a HIIT workout to fit your fitness level and athletic goals. One of the most popular high-intensity workouts is the seven-minute workout, an exercise routine that combines an array of aerobic, stretching, and bodyweight exercises to challenge your full body in a short amount of time. Perform each exercise for 30 seconds, followed by a 15-second recovery period.<ol class="mc-m-4"><li class="mc-my-4"> 1. Jumping jacks </li><li class="mc-my-4"> 2. Static wall sit </li><li class="mc-my-4"> 3. Push-ups (or, if you want a greater challenge, burpees) </li><li class="mc-my-4"> 4. Crunches or sit-ups </li><li class="mc-my-4"> 5. Running up steps (or just stepping up onto a chair) </li><li class="mc-my-4"> 6. Squats </li><li class="mc-my-4"> 7. Triceps dips on a chair </li><li class="mc-my-4"> 8. Plank </li><li class="mc-my-4"> 9. High-step running in place </li><li class="mc-my-4"> 10. Lunges </li><li class="mc-my-4"> 11. Push-up and rotation </li><li class="mc-my-4"> 12. Side plank on your left </li><li class="mc-my-4"> 13. Side plank on your right </li></ol>You can play with the order of these exercises, but try to maintain a rotation of cardio, stretching, and strength training via bodyweight. If you find the workout too easy, increase the length of each interval to 45 seconds or even a full minute.

How to Do a HIIT Workout

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

High-intensity interval training (HIIT) has gained adherents in the world of professional sports and among people looking for quick workouts. HIIT workouts provide cardiovascular health benefits in an efficient way.