Pick Up the Pace (Then Slow It Down) With High-Intensity Interval Training

As strength athletes, we don't typically love the idea of tackling time consuming cardio workouts — put me on a treadmill for longer than 20 minutes and I'll SCREAM. But we don't have to spend hours logging laps to increase cardiovascular health. With interval training, we can speed up the clock on benefits (calorie burn, heart health, VO2 max) in a shorter period.

Whether you're tackling HIIT training at home, at the gym, or out in the wild, we'll break down what this type of workout can do for your health, plus how to incorporate interval training into your routine.

What is HIIT Training?

HIIT stands for high-intensity interval training. This style of training combines vigorous activity tackled over short periods with intervals of lower-intensity movement or rest, completed back to back. These intervals can be adapted to a variety of cardio efforts, including running, swimming, air bike workouts, rowing, and bodyweight movements like burpees or mountain climbers.

The goal during the high-intensity intervals is to work close to max effort — about an 8 or 9 out of 10 rate of perceived effort  (RPE) or around 85% of your maximum heart rate. Work intervals can last anywhere from a few seconds to several minutes, although longer work sessions typically require a lower RPE or max heart rate to sustain the increased duration.

A typical HIIT workout can last anywhere from 10 to 30 minutes. Beyond that duration, maintaining near-maximal effort  becomes progressively more difficult. To continue exercising you'll need to reduce intensity or increase duration of rest intervals.

High-Intensity Interval Training vs. Low-Intensity Cardio

High-Intensity Interval Training (HIIT) and low-intensity steady-state (LISS) cardio are like siblings or eyebrows — similar, but different. They're both forms of cardiovascular exercise that can improve aerobic fitness, but they differ in intensity, structure, and pacing.

HIIT alternates short bursts of near-maximal effort with periods of recovery. The intensity fluctuates throughout the session, with work intervals typically performed at around 8-9 out of 10 rate of perceived exertion (RPE), followed by active or passive rest. Because of this high effort, HIIT sessions are usually shorter in duration.

In contrast, LISS cardio is performed at a steady, moderate pace that can be maintained for longer periods. Effort here sits around a 4-6 out of 10 RPE, which allows this effort to be maintained throughout training, without the need of rest or recovery intervals.

TL;DR: HIIT boosts cardiovascular fitness quickly, ideal for those with limited time or who enjoy a quick, intense workout, while LISS builds endurance and is lower stress, making it suited for beginners or those who prefer longer, steady sessions. However, research shows that both forms of training can improve aerobic capacity, when that training is tackled with consistency, so choose the form you like and full steam ahead!

Benefits of HIIT Training

Here are the science-backed benefits from adding HIIT to your routine:

• Improved cardiorespiratory fitness and heart health
• Elevated fat loss
• Burns more calories in less time
• Burns more calories even after the workout
• Improved cognitive function
• Alleviated mental health issues like anxiety and depression
• Improved self-esteem
• Time efficient workout
• Builds muscle
• Increased mitochondrial biogenesis and density, suporting energy production and cellular health for superior metabolic conditioning

High-Intensity Interval Training Workout Routines

Great, you're on board with adding HIIT to your routine, and that curiosity is the first step. Now, try out one of these workouts to add this time-efficient, high-energy training to your week and start feeling the difference in your fitness.

High-Intensity Interval Training Workouts for Beginners

Beginners can benefit greatly from adding HIIT to their routine, just be sure to start everything with a proper warm-up to prep your body for the work ahead, and choose exercises that work for you and your fitness level. If you have joint pain, consider low-impact work like mountain climbers on an elevated surface, seated knee lifts, or step touches. Focus on maintaining good form over speed, and start with shorter intervals.

Gradually increase intensity as your strength and endurance improve. Consistency is key, so prioritize exercises you enjoy and can sustain over time to make HIIT a safe and effective part of your fitness routine.

Tabata

If you're short on time, a quick 4-minute Tabata workout can help improve both aerobic and anaerobic fitness. This popular HIIT protocol, named after former National Institute of Fitness and Sports researcher Dr. Izumi Tabata, is simple. Set a stop-watch and tackle 20 seconds of high-intensity exercise, then rest for 10 seconds. Repeat this cycle for eight rounds.

You choose the exercise you want to tackle, whether that's sprints, knee jumps, burpees, push-ups, dips, and more. Plus, depending on your fitness level, you can tackle two (or more) Tabata workouts back-to-back with different movements.

Every Minute on the Minute (EMOM)

An EMOM workout is great because it can be tailored for a wide range of users. You'll have a set amount of exercises and reps to perform each minute, and the time left after you tackle the work is your rest period. When the minute is up, you start over again.

Try tackling 10 burpees, 10 mountain climbers, and 10 bodyweight squats every minute, on the minute, for 8-minutes. Or swap in three exercises of your choosing to tackle back-to-back, resting only at the end until the minute is up. The goal is to work through your exercises as quickly as possible.

As Many Rounds As Possible (AMRAP)

An AMRAP workout has a fixed time limit, with the goal of completing as many rounds of a specific exercise or set of exercises as possible before time runs out. This style of training is self-regulated, making it ideal for a wide range of fitness levels. You’re in control of how hard you go, and the best person to compete against is yourself — aiming to increase the number of rounds completed within the set time from one week to the next as your fitness improves.

Try setting a timer for 10 minutes, then see how many times you can work through this dumbbell workout: 10 squat presses, 10 renegade rows, 10 bicep curls, and a 20-step farmer’s carry. When you start to struggle to complete a rep, take a moment to catch your breath before continuing. Keep track of your score (how many rounds you complete) and revisit this workout to see if you can beat it.

Feel free to swap in any exercises you prefer — you can even include a short-distance run, such as running to the end of your block and back.

1:1 Interval Running

A 1:1 interval run is a beginner-friendly interval running workout, which consists of a 1-minute run at about 70% of your max effort — you're breathing heavily and your heart rate is lifted, but you're able to maintain your pace for the full minute — followed by a 1-minute jog to help you recover and catch your breath. Complete 8 rounds.

High-Intensity Interval Training Equipment

Check out this home gym equipment from REP Fitness to help you tackle high-intensity interval training:

• Strive™ Curved Treadmill
• Strive™ Air Bike featuring VPR™
• Dumbbells
• Kettlebells
• Sandbags
• Slam Balls
• Medicine Balls
• Exercise Ropes
• Resistance Bands
• Premium Yoga Mat

Takeaway

When you're looking to torch calories and improve your cardiovascular fitness in the most efficient way possible, high-intensity interval training is a no-brainer. By mixing short bursts of intense effort with brief recovery periods, you challenge your body in new ways, boost endurance, and keep workouts exciting.

Remember that to see and feel results, consistency is key. Stick with it, listen to your body, and you’ll reap the benefits of improved endurance, cardiovascular health, strength, and more.

FAQs

What are the most effective HIIT workouts for burning fat?

High-intensity interval training is great for an efficient, fat-burning workout. Focus on compound exercises that work multiple muscle groups, and include short bursts of running, like sprints or shuttle runs, to boost calorie burn and cardiovascular fitness for a full-body, time-efficient session.

Will HIIT build muscle?

HIIT primarily focuses on cardiovascular fitness and fat burning, but if you include resistance or bodyweight exercises, with progressive overload, you stimulate your muscles and can see strength and muscle gains, especially if you’re a beginner.