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So what is High-Intensity Interval Training (HIIT), it is a workout type that alternates short bursts of intense, often explosive, anaerobic exercise with brief recovery periods. Unlike steady-state cardio, HIIT focuses on maximal or near-maximal effort during these intervals, followed by periods of rest or low-intensity activity. A typical HIIT workout session lasts under 30 minutes, with intervals ranging from 20 to 75 seconds, and is designed to push the body close to exhaustion by engaging the anaerobic energy system.
The concept of interval training, which forms the basis of HIIT, can be traced back to ancient Greece, where athletes alternated between sprints and walking to improve performance.
Ancient martial arts also used short, intense bursts of activity interspersed with rest.
In the early 1900s, systematic interval training was developed further. At the 1924 Olympic Games, Finnish runner Paavo Nurmi used intervals in his training, contributing to his multiple gold medals.
In the 1930s, Swedish coach Gösta Holmér introduced "fartlek" ("speed play"), combining fast and slow running intervals, which became foundational for modern HIIT.
German coach Woldemar Gerschler and physician Hans Reindell in the 1930s formalized interval training to improve cardiovascular endurance.
The 1970s saw further evolution with coaches like Bill Bowerman (Nike co-founder) and physiologist Per-Olof Åstrand, who popularized HIIT in the US and deepened scientific understanding.
In 1996, Professor Izumi Tabata developed the Tabata protocol for Olympic speed skaters, consisting of 20 seconds of all-out effort followed by 10 seconds rest, repeated for four minutes.
Since the early 2000s, HIIT has become a global fitness trend, consistently ranking in the top 10 fitness trends according to the American College of Sports Medicine.
HIIT improves cardiovascular fitness (VO₂ max) more effectively than MICT, especially in healthy adults and those with chronic conditions.
It can lower heart rate, blood pressure, and improve insulin sensitivity and blood sugar control.
HIIT can increase muscular strength and endurance, particularly when resistance exercises are included.
It engages multiple muscle groups, depending on exercise selection.
HIIT may reduce the risk of cardiovascular diseases, metabolic syndrome, and even some cancers.
It can improve cognitive functions and may help with osteoarthritis and rheumatoid arthritis.
HIIT is highly adaptable and can be performed at home with little or no equipment. High intensity interval training (HIIT) combines short periods of intense exercise with periods of brief recovery or gentle exercise. During your work intervals, the aim is top form at maximal effort to complete as many repetitions of the exercise as possible in the given timeframe. HIIT workouts typically operate on a 2:1 exercise to recovery ratio but this can be adjusted according to your personal fitness levels.
Common home-based HIIT exercises include:
A sample home HIIT workout could look like:
Repeat for 3–5 rounds
This format maximises intensity and calorie burn in a short period.
As the recommended duration for HIIT workouts is between 10 and 30 minutes, HIIT is a practical and effective exercise option especially for those with a busy schedule. Further, several research studies have found this type of training increases your metabolic rate post-exercise due to excess post-exercise oxygen consumption. Steady state cardio is aerobic, requiring oxygen to release and sustain energy for a longer duration. In contrast, HIIT relies on anaerobic pathways to break down glucose for energy without using oxygen. This leads to increased calorie expenditure past finishing your workout.
HIIT is formulated with the aim to reach an 85-95% maximum heart rate during the work intervals whilst not letting it drop below 60-70% during the recovery period. This variation between different heart rates positions your heart rate into a specific training zone,requiring your body to repeatedly acclimatize throughout the duration of the workout.
Further, the nature of short work intervals provides you with a greater capacity to work under strain at a higher heart rate intensity. It is this which leads to improved cardiovascular conditioning. Performing movements using multi muscle groups gives rise to strength and muscle endurance. It’s important to remember that whilst speed of movement is useful, it shouldn’t lead to compromising on form. The results come from ensuring you accurately perform the correct exercise.
Using gym equipment can enhance HIIT workouts by adding resistance, variety, and targeting specific muscle groups. Here’s a breakdown of popular HIIT equipment and their benefits:
HIIT traditionally incorporates bodyweight exercises such as squats, lunges, burpees, press- ups, and mountain climbers.You may consider choosing a HIIT specific Cardio Machine. However, many other preferred forms of exercise can be adopted into a HIIT workout. Traditional aerobic exercise can be modified by utilising a stationary bike or treadmill whilst other equipment such as the rowing machine offers a low impact option.
A 15-minute HIIT workout for those who enjoy running could be as simple as:
1. Sprinting for one minute
2. Walking for two minutes
3. Repeat three-minute interval five times
Including other equipment such as Hiit workouts with dumbbells, battle ropes or a skipping rope adds further variety to a HIIT circuit.
If high intensity interval training suits your workout preferences, the development of specific HIIT training equipment such as the SkiErg provides an excellent workout experience. Please do get in touch to discuss our full product range from the industry’s leading brands.
Enable compound lifts (e.g., thrusters, swings, lunges) that target the glutes, quads, hamstrings, chest, back, shoulders, and core.
Build muscular strength, power, and endurance.
Engage both upper and lower body, including legs, back, arms, and core.
Improve cardiovascular endurance, muscular endurance, and coordination.
Used for slams, throws, and rotational movements, strengthening core, shoulders, and arms.
Enhance explosive power and coordination.
Emphasize leg and glute engagement due to self-powered resistance.
Burn more calories and improve running mechanics.
Primarily targets calves, shoulders, and core while boosting cardiovascular fitness.
Improves coordination, agility, and foot speed.
HIIT’s combination of intensity, variety, and efficiency makes it a powerful tool for improving overall fitness, whether performed at home or with specialized gym equipment. The right equipment can further amplify results by targeting more muscle groups, increasing resistance, and keeping workouts engaging and challenging.
