HIIT

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Select 3–5 bodyweight or equipment exercises (e.g., burpees, jump squats, high knees, mountain climbers).
   • Set a timer for work and rest intervals (common: 30s work / 15s rest, or 20s work / 10s rest for Tabata).
   • Warm up thoroughly for 3–5 minutes with dynamic stretches and light movement.
2. Step 2Execution
   • Perform each exercise at maximum or near-maximum effort during the work interval.
   • Rest during the rest interval — stand or walk slowly, avoid sitting.
   • Move to the next exercise and repeat.
   • Complete 3–5 full rounds of all exercises.
   • Maintain proper form even when fatigued.
3. Step 3Cool Down
   • Walk or jog lightly for 2–3 minutes to bring your heart rate down.
   • Perform static stretches for all major muscle groups used.
   • Rehydrate and allow adequate recovery before the next HIIT session.
4. Step 4Tips
   • True HIIT requires near-maximal effort during work periods — don't pace yourself.
   • Allow 48 hours between HIIT sessions for recovery.
   • Scale intensity to your fitness level — beginners should use longer rest periods.
   • HIIT is highly effective for fat loss and cardiovascular fitness in minimal time.
   • Track your heart rate if possible — aim for 80–95% of max during work intervals.