The key to keeping yourself motivated at the gym is to mix things up every now and then. And if you’re looking for a new workout that gets your heart rate up and your legs shaking, high-intensity interval training, or HIIT, may be the way to go.
Whether you’re training at home, in a commercial gym or in a boutique fitness studio, a well-structured HIIT program can deliver incredible results. Let’s explore how HIIT works, its benefits, the best gear for HIIT and tips for designing the perfect program.
What is HIIT training?
HIIT is a workout that combines short bursts of intense exercise with quick recovery periods. Typically, HIIT sessions last anywhere from 15 to 30 minutes, making them perfect for individuals with busy schedules. The structure might include exercises like sprints, burpees or jump squats performed at maximum effort for 20–40 seconds, followed by 10–20 seconds of rest or low-intensity activity. This cycle is repeated multiple times to create a powerful and efficient workout.
Push yourself in a new way every time — five major benefits of high-intensity interval training
HIIT is one of the most efficient ways to achieve various fitness goals. Here’s why:
- Time efficiency
HIIT allows you to achieve impressive fitness gains in less time compared to traditional steady-state workouts. This makes it an excellent option for those who struggle to find time for exercise. - Increased calorie burn
Due to its high intensity, HIIT can burn more calories in a shorter time frame than other forms of exercise. It can also boost your metabolism, enabling you to burn calories even after you leave the gym — an effect known as excess post-exercise oxygen consumption (EPOC) or the “afterburn” effect.
- Improved cardiovascular health
HIIT strengthens your heart and lungs by pushing them to work harder during intense intervals, improving oxygen consumption and cardiovascular endurance. - Muscle building and retention
Unlike steady-state cardio, HIIT incorporates movements that engage and strengthen muscles. This helps preserve and even build lean muscle mass while burning fat. - Versatility and engagement
HIIT can be adjusted to any fitness level and performed anywhere. The variety in exercises also keeps workouts engaging, reducing the likelihood of boredom in the gym or at home.
The best gear for HIIT training — nine gym essentials
The beauty of HIIT training is its adaptability. You can create a HIIT training circuit using a wide range of equipment, depending on your fitness goals and available space. Here are some HIIT workout equipment to incorporate into your next HIIT workout:
- Dumbbells
Dumbbells add resistance to your movements, helping to build strength and power. You can use them for exercises like thrusters, renegade rows or weighted lunges. Adjustable dumbbells are also a great option for versatility and space-saving convenience. - Kettlebells
Kettlebells are perfect for dynamic movements that combine strength and cardio. Swings, snatches and cleans engage multiple muscle groups, boosting your heart rate and improving functional strength. - Medicine balls
Medicine balls are excellent for explosive movements like slams, wall throws and rotational twists. Depending on what you’re looking to get out of your HIIT training, medicine balls are also great for improving core strength, power and coordination. - Resistance bands
Resistance bands are lightweight, portable and versatile, making them a must-have for any HIIT setup. To add resistance and engage stabilising muscles, use them for lateral walks, glute bridges or upper body exercises. - Plyometric boxes
Box jumps, step-ups and elevated push-ups are just a few exercises that plyometric boxes can bring to your HIIT routine. These exercises improve explosive power and lower-body strength while delivering a cardio boost. - Stationary bikes
A stationary bike is an excellent way to incorporate low-impact cardio into your HIIT session. High-intensity sprints followed by a recovery pace can torch calories and build endurance. - Battle ropes
Battle ropes provide a full-body workout that combines cardio and strength and can be used to perform waves, slams or lateral whips to build endurance, strength and coordination. - Skipping ropes
Skipping ropes are an affordable and effective tool for boosting cardiovascular fitness. Integrate short, intense bouts of skipping into your routine for an added calorie burn. - Sandbags
Sandbags are great for functional training, offering an unstable load that challenges your core and stabiliser muscles. For a unique HIIT challenge, you can use sandbags to perform exercises like squats, carries or deadlifts.
Our top six tips for an effective HIIT program
If you’re considering HIIT training, you might wonder where to start when planning your routine. To ensure a safe and effective workout, we’ve jotted down our top six tips.
- Define your goals — What do you want to achieve with your HIIT training? Whether it’s building strength, improving endurance or enhancing mobility, your goals will dictate the type of exercises you include.
- Balance muscle groups — Ensure your program includes all major muscle groups. Alternate between upper body, lower body, core and cardio stations to avoid overfatiguing one area while allowing others to recover.
- Determine the structure — Choose how long each station will last and how many rounds you’ll perform. For instance, you might do 45 seconds of work followed by 15 seconds of rest, completing the rotation three or four times.
- Include a warm-up and cool-down — Start with dynamic stretches or light cardio to prepare your body for the workout. Finish with static stretching to enhance recovery and flexibility.
- Use a slow and steady progression — As you become stronger and fitter, increase the intensity of your training by adding weights, reducing rest times or incorporating advanced exercises. This ensures consistent progress and avoids plateaus.
- Ensure proper form — Maintaining proper form is crucial to preventing injuries and maximising results. Focus on quality over quantity and avoid rushing through exercises.
Build your ideal HIIT setup with Life Fitness
For more than 50 years, Life Fitness has been the top choice for fitness facilities across the country. In our extensive range of fitness equipment and accessories, you’ll find the best gear from the brands you know and love, like Hammer Strength, Kieser and more.
For more information about our HIIT workout equipment, please contact us today.
