High-Intensity Interval Training (HIIT) is a very efficient way of exercising that combines strength and endurance. The idea is that a period of high activity, typically around 1minute, alternates with a short rest which allows you to constantly train on your limits. The best results can be expected when you really push yourself and raise the heart rate up to 90% of the maximum heart rate. Typically, HIIT is full body training which means that the legs, the upper body, and the core are being trained at the same time. Even though you should train at a high speed and give everything during HIIT, it is crucial to emphasize good form to achieve the best results and avoid injuries. Therefore it is helpful to check the individual exercises first and to learn how to perform them slowly, with perfect form before you start incorporating them in a HIIT workout.

The unique character of a HIIT workout brings a lot of benefits and will help you to achieve a fit and balanced body. Thanks to its high intensity, HIIT is very energy consuming and burns up to 800- 1000 calories per hour. That makes it very effective for weight loss. The caloric deficit, that is created by the training, requires the body to use its energy reserves by increasing fat oxidation. Furthermore, after some weeks your cardiovascular capacity will increase and you can also expect overall strength gains. Studies have even shown that HIIT significantly lowers the blood sugar level and that it can be beneficial for the rehabilitation of patients with back problems.

Below you will find a workout for intermediate athletes that already do sports regularly, at least 2-3 times a week. Each of the 8 exercises should be performed for 50 seconds. Then there is a 10 seconds rest until the next exercise starts. After completing this procedure for all the exercises you should do a 1 minute break a second round to create more muscle stimulation. The total workout should last 16 minutes and has to be performed without any break apart from the mentioned ones. If you should feel too exhausted you should rather slow down the exercises a little than take additional breaks.

Intermediate HIIT workout:

• Jumping jacks (warm up, cardio)
• Lunges (legs)
• Leg raises (abs)
• Burpees (cardio, full body)
• Mountain climber (core)
• Jumping squats (legs)
• Superman (lower back)
• Push-ups (arms, chest)

Experts recommend 30 to 40 minutes of HIIT per week, so doing this workout twice a week is the perfect amount to make progress. The more intense a workout is, the more time the body needs to recover. In this recovery period new muscle fibers are being built which leads to an increase in strength and muscle mass. If you start training again before recovering sufficiently there is the risk of over-training. Ideally, you should do some strength training or weightlifting throughout the week besides HIIT training.
After some weeks of training, it is good to change your training routine to avoid getting bored and to work the muscles in another way. To do so you can either exchange some of the exercises above on your own or check one of the numerous fitness influencers on Youtube. Personally, I can recommend the workouts of “Pamela Reif” or “Sascha Huber”. Have fun training!