HIIT Workouts

HIIT Workouts

It’s Time To HIIT!

A HIIT workout is the perfect description of dreading to do it, but so satisfied once it’s done. As a top fitness trend since 2017, its popularity comes from its potential of turning your body into a machine, even as an at-home workout. So, if you're all for quick, fast-paced, heart racing and dying at the end exercise, HIIT is the perfect option for you. 

HIIT stands for High-Intensity Interval Training and consists of timed active and recovery periods. For example, a HIIT workout may include 45 seconds going as hard as you can and a 15-second break, repeat. 

Daily burn describes this hardcore workout as “a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.”Essentially, your body goes through a kind of an oxygen shortage due to the intensity of the workout (not in a scary way) which then makes your body want more oxygen during the recovery period. These intense exercises burn more fat and calories compared to other workouts because of this after-burn effect called excess post-exercise oxygen consumption (EPOC). 

The additional bonus to this workout is that most will range from 10 – 45 minutes. Allowing for those who are in a rush and need some sort of exercise to be able to complete a HIIT workout and actually feel like they are benefiting from it. Don’t let this timing fool you though, the benefits that come from this workout, despite the time frame, can be twice as much than moderate levels of exercise. 

HIIT Benefits 

Fast and Fitting 

While we are discussing timing, it is, of course, one of the benefits of HIIT that you can do it anywhere, anytime and for whatever time you have free. During these days of quarantine, having an at-home workout that can really make you sweat is a huge bonus. 


A mix of high-intensity training workout with EPOC makes for a great and speedy metabolic rate. Especially when this means that your metabolism can be boosted for 48 hours after a completed HIIT workout. This means your burning fat for much longer after the workout is done!

Your Muscles 

It is important to remember that having strong muscles is so essential for many parts of our bodies. Having strong muscles can help in balance, coordination, boost bone density and improve joints, lower your risk of future injuries, and even get your blood flowing

No Equipment 

No weights? No resistance bands? Not even a mat? (a mat may actually be a good purchase at some point but...). No Problem! HIIT workouts rely on body weight, meaning you don’t need any equipment, except for your body, to get a solid workout in. If you did want to incorporate some weights this is definitely able to be done, just don’t worry if you don’t! 

Reduce Blood Sugar 

HIIT workouts can improve insulin resistance levels and reduce blood sugars, according to a summary of 50 studies. More specifically, it can be very effective for those with type 2 diabetes or those at risk due to improving metabolic health. 

Improve Oxygen Consumption

Just as we spoke before about our bodies wanting more oxygen after a HIIT workout which was referred to as EPOC, this overall concept allows for better oxygen consumption. This is our bodies, specifically our muscles, ability to use oxygen. While usually long bouts of running are what helps this, it is actually seen that a HIIT workout can produce the same benefits. 

At Home HIIT Workouts 

While there may be HIIT workouts available at your gym or in your area, during these times that may be a little more difficult to complete. As we are on the topic of working out at home, we can find some great sources online or if we’re up for it, make up our own workouts at home. 

Fitness Blender 

Fitness Blender provides workout videos on their website. You can get real specific using their filter to find exactly what you want. Choose how long you need to work out for, how difficult you want it to be, body parts you want to focus on and even if you would like a female or male trainer. All videos are online, free and will have you looking like a tomato once you're done. 

YouTube HIIT Workouts

Just as you would look up how-to videos on cooking, building or even the occasional cute animal video, youtube is full of awesome HIIT workout options. You can still pick timeframes and levels of intensity but may need to have some trial and errors to find videos you like. Many trainers have their own channels, so you can find someone you like and stick with them! 

Creating Your Workouts

This may take a lot of self-control and self-motivation, but creating your own HIIT workouts can be really creative and help you focus on exactly what you want to improve. Find specific exercises online or learn from other HIIT videos, write out your plan and have it in front of you, set your timer and go! 

HIIT workouts are an incredible at-home workout. Along with HIIT benefits being huge with the list mentioned above, it can all be done in a fraction of the time. Have to get to work but want a quick workout? HIIT! Quick lunch break but want a quick sweat session? HIIT! Feeling lazy af and need something to get your blood flowing and serotonin pumping? HIIT!


Written By: Kristina Innemee

Leave a comment

Please note, comments need to be approved before they are published.