Full-Body HIIT Workouts

by Jacqueline Ho Content Producer

If you stay up-to-date about the latest fitness trends, you’ve probably heard about high-intensity interval training, or HIIT. According to a recent survey by the American College of Sports Medicine, HIIT workouts, such as P90X and CrossFit, are among the top 10 fitness trends this year, along with group personal training and yoga. The phrase “fitness trends” may have some people wondering whether they are phony or for-real. Here we explain what HIIT is and how exactly it works.

What Is HIIT?

HIIT is a form of exercise in which intense bursts of activity are alternated with periods of active recovery or rest. HIIT workouts can include cardio, strength training or a combination of both.

The idea behind HIIT is that the combination of high- and low-intensity exercise allows the body to burn more fat than it would burn from doing an exercise with consistent intensity throughout. HIIT also allows the body to increase both aerobic and anaerobic endurance, or the ability of the body to perform well with and without oxygen. Below are some of the biggest proven benefits of HIIT.

Benefits of HIIT

  1. Increases metabolism

The combination of interval training and high-intensity moves can speed up your metabolic rate, and the muscle you build will help you burn additional calories.

  1. Lose weight from fat, not muscle

Unlike most cardio workouts, HIIT allows you to lose weight from fat while preserving your muscle.

  1. No equipment necessary

Most HIIT workouts don’t require any equipment but instead involve moves like squats, pushups and jumping.

  1. Easy to fit into your schedule

Because many HIIT workouts are as short as 15 to 20 minutes, they are relatively easy to squeeze into a busy schedule, whether it’s before work, during your lunch break or after work.

  1. Afterburn

HIIT—unlike lower-intensity exercises—helps you to continue burning calories well after the workout is over—a phenomenon known as afterburn.

Sample HIIT workouts

To start reaping the benefits of HIIT, try one of the workouts below.

(Click on images to enlarge)

High-intensity track workout

HIIT on the track, if done correctly and consistently, can help runners develop a more efficient stride at all paces over time. Start out by doing the beginners’ workout once a week, and build to no more than twice every 10 days. Slowly move on to the next level when the previous workout becomes easier.

Do-anywhere HIIT workout

This workout requires no equipment and only takes 15-20 minutes total to complete. With moves like burpees, push-ups and planks, you will feel the burn in muscles all over your body. Perform each set three times before moving on to the next set, and add a warm up and cool down to prevent injury. This circuit can be done up to three times per week.

As with any potentially risky change in your life, do check with your health care provider before beginning a new exercise program.

Daly, A. (2013, December 3). Which Workout Burns The Most Calories After It's Over?

Thapoung, K. (2013, December 18). 7 High Intensity Workouts That Take 20 Minutes or LESS.

Workout Of The Week. (2016, July 24). What Is The Best HIIT Workout?

Vanstone, E. (2014, March 4). What Is HIIT?

Anderson, C. (n.d.) 8 Benefits of High-Intensity Interval Training (HITT).

Schlinger, A. (2013, December 11) HIIT Workout: What It Is And Why It Works.

Kuzma, C. (2013, March 13). Run Faster With High Intensity Interval Training.

Jacqueline Ho
Meet Our Writer
Jacqueline Ho

Jacqueline is a former content producer for HealthCentral. She is a multimedia journalist with a bachelor's degree in English Literature and a master's in Broadcast Journalism and Public Affairs.