HIIT workout: exercises, benefits and what you should consider

A HIIT workout is an effective training method that requires neither equipment nor a lot of time. Here you can find out how HIIT exercises are structured and what you should pay attention to when training.

“HIIT” stands for “high intensity interval training”. This means that you train in fixed interval units. HIIT workouts are usually not very long – they vary between 15 and 30 minutes. However, they are designed so that you can boost your cardiovascular system, work up a sweat and leave your comfort zone in this short time.

What is behind the training method?

The intervals of HIIT training include the intensive “work time”, i.e. the time in which you perform an exercise and the subsequent, short recovery phase. In this phase, you should be able to take a short breather and process the strain before moving on to the next work phase. How you structure the intervals is up to you. However, the individual time units should not be too long:

• For a home workout, it is recommended for beginners to start with 30 seconds of work and 30 seconds of recovery.

• Advanced users can extend the working time and, for example, choose intervals of 50 or 60 seconds of training and 10 to 20 seconds of rest.

• When running or cycling, breaks can last up to three to four minutes.

How healthy are HIIT workouts?

Like other endurance sports, regular HIIT workouts strengthen your cardiovascular system, according to Netdoktor: Through training, more mitochondria are formed, which allows your body to use oxygen better – lungs and heart become more efficient over time.

Since you repeatedly and intensively use different muscle groups in the short training phases, you can also strengthen your muscles with HIIT exercises, according to Netdoktor. Last but not least, exercise can help you lose weight. However, these factors should not be your only motivation: training should primarily be fun, good for your health and also be a mental enrichment. By the way: In addition to exercise, you should also pay attention to a balanced diet to keep your body healthy.

How to create your own HIIT workout

You can apply the HIIT method to different types of sport. For example, you can fill your working time while running, cycling or swimming with intense sprints. Then you slow down to recover briefly and start again.

You can also do workouts at home using the HIIT model. The training sessions consist of strength and cardio exercises. You can easily do these at home or in the park. You may be able to supplement your HIIT workout with home fitness equipment such as dumbbells, Thera bands, etc. However, this is not a must.

The way you put together your workout also depends on your individual needs. For example, you can alternate between static strength and dynamic cardio exercises. This way, you alternate between getting your cardiovascular system going and then working certain muscle groups more intensively. You can also combine the strength exercises in the first part of the HIIT workout and then the cardio exercises, or you can concentrate exclusively on one of the two types of exercise. It’s best to try out what feels best for you.

HIIT exercises: These are suitable

Typical strength exercises that you can integrate into your HIIT workout include:

• Push-ups
• Squats
• Plank
• Side Plank
• Lunges
• Crunches and sit-ups
• Back extensor / Superman
• Tricep dips

HIIT cardio exercises that effectively increase your heart rate include:

• Knee lift / High knees
• Jumping Jacks
• Burpees
• Mountain Climbers

Here you can see how to do the HIIT exercise Side Plank correctly:

You can find detailed instructions and tips for all exercises in this article: Workout at home: Ideas for exercise in your own four walls

You can find more strength exercises for arm, back and abdominal muscles here:

• Arm training: How to get a strong upper body
• Back training: Simple exercises for strong muscles
• Abdominal training: 5 effective exercises for at home

This is what you should keep in mind when training

To protect yourself from injury, you should follow these tips during your HIIT workout:

• Warm up well before training. You can do this by moving your shoulders, arms, wrists, legs and pelvis in a circular motion, running briefly on the spot or doing dynamic stretches.

• Listen to your body’s signals: You should be out of breath and reach your physical limits, but not overexert yourself completely. HIIT workouts can be a big challenge, especially for beginners. So be mindful of your body and slow down when it asks for it.

• Regularly have rest days where you don’t train at all and let your body rest. Depending on how fit you are, you should take a break two to four days a week.

• People with pre-existing medical conditions (especially cardiovascular diseases) should always seek medical advice beforehand as to whether such intensive training is suitable and, if necessary, significantly reduce the intensity.
• Pregnant women should also approach HIIT training calmly and only do it under medical supervision. You can find more tips on exercise during pregnancy in this article: Exercise during pregnancy: Which type of exercise and how much of it

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Edited by Melanie Grünauer

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