What is HIIT Training? - Unleashing Your Full Potential

Adding Variety to your workouts is a great way to keep workouts interesting. That's why we are exploring the concept of HIIT training and looking into the potential benefits it offers..

There's a workout technique that has been gaining immense popularity for its efficiency and effectiveness in the recent years: High-Intensity Interval Training (HIIT).

Whether you're a seasoned fitness enthusiast or just starting your fitness journey, understanding HIIT training and its benefits might open your eyes to the way you approach your workouts.

What is HIIT Training?

High-Intensity Interval Training (HIIT) is a form of exercise that combines short bursts of intense, all-out effort with brief recovery periods.

Unlike traditional steady-state cardio workouts, HIIT revolves around the concept of pushing your bodies limits and alternating between working periods of high exertion and active rest. Typically, a HIIT workout lasts between 10 to 30 minutes, making it an ideal choice for those with busy schedules.


The Principles of HIIT

At the core of High Intensity Interval Training lie three fundamental principles:

1. Intensity: HIIT workouts demand maximum effort during each interval. By pushing your body to its limits, you stimulate various physiological responses that contribute to improved cardiovascular health, increased calorie burn, and enhanced endurance.

2. Interval Training: HIIT is structured around alternating intervals of intense exercise and recovery periods. These intervals can vary in duration, depending on your fitness level and goals. The high-intensity intervals challenge your cardiovascular system and ignite your metabolism, while the active recovery phases allow your body to replenish and prepare for the next burst.

3. Adaptability: One of the most significant advantages of HIIT is its adaptability to different fitness levels and preferences. Whether you prefer running, cycling, bodyweight exercises, or equipment-based workouts, HIIT can be customised to suit your needs. This versatility ensures that HIIT can be integrated into any fitness routine, helping individuals make the most of their workouts.


Benefits of HIIT

Treadmill sprintsHIIT offers a variety of benefits that can help you on your fitness journey:

1. Efficient Calorie Burn: HIIT workouts elevate your heart rate and keep it elevated even during the recovery periods. This increases your metabolic rate, leading to a prolonged calorie burn post-workout, ultimately aiding in weight loss and fat reduction.

2. Time-Saving: With its condensed format, HIIT allows you to achieve maximum results in minimal time. Whether you're short on time or prefer shorter, more intense workouts, HIIT is a game-changer.

3. Enhanced Cardiovascular Health: HIIT improves your cardiovascular fitness by challenging your heart and lungs to adapt to the intense demands of the workout. Regular HIIT sessions can lead to increased cardiac output, improved oxygen utilization, and lowered blood pressure.

4. Muscle Endurance and Strength: HIIT stimulates the growth and development of both fast-twitch and slow-twitch muscle fibers, enhancing your overall muscle endurance and strength. This makes it an excellent choice for athletes and fitness enthusiasts alike.

5. Increased Metabolic Rate: HIIT workouts create an "afterburn effect," also known as excess post-exercise oxygen consumption (EPOC). This means that even after your workout, your body continues to burn calories as it works to restore your oxygen levels and recover from the intense exercise.


Getting Started with HIIT

Before jumping into a HIIT routine, it's essential to keep a few key points in mind:

1. Warm-up: Always begin with a dynamic warm-up to prepare your body for the intense workout ahead. Incorporate exercises such as light jogging, jumping jacks, or arm circles to get your blood flowing and muscles ready.

2. Start Slow and Progress: If you're new to HIIT, start with shorter intervals and gradually increase the intensity and duration as your fitness level improves. This approach will help prevent injury and allow your body to adapt progressively.

3. Rest and Recovery: Adequate rest and recovery are vital for maximizing the benefits of HIIT. Ensure you have at least one or two rest days between HIIT sessions to allow your body to repair and rebuild.

We also recommend that before adding this training style into your workouts, it is always advisable to consult with your healthcare professional or doctor, especially if you have any pre-existing medical conditions or concerns, to ensure that HIIT training is suitable for you.


No Equipment HIIT Workout


Mountain climberPerform each exercise for 30 seconds.

Jog in place: Start by jogging in place, lifting your knees high and pumping your arms.

Jumping Jacks: Stand with your feet together and hands by your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Return to the starting position and repeat.

Bodyweight Squats: Stand with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest up and maintain a neutral spine. Return to the starting position and repeat.

Mountain Climbers: Begin in a high plank position, with your hands directly under your shoulders. Bring one knee toward your chest and then quickly switch legs, as if you are running in place while in the plank position.


The Workout

Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the entire circuit, then rest for 1-2 minutes. Repeat the circuit 3-4 times.

High Knees: Stand with your feet hip-width apart. Run in place, lifting your knees as high as possible, while pumping your arms.

Burpees: Start in a standing position. Drop down into a squat position, placing your hands on the floor. Kick your feet back, landing in a high plank position. Perform a push-up, then jump your feet back towards your hands. Stand up explosively and jump into the air, reaching your arms overhead.

Jump Squats: Begin with your feet shoulder-width apart. Lower your body into a squat position and explosively jump up, reaching your arms overhead. Land softly and immediately lower into another squat, repeating the movement.

Plank Jacks: Begin in a high plank position, with your hands directly under your shoulders. Jump your feet wide apart, then jump them back together, as if performing a jumping jack while in the plank position.

Bicycle Crunches: Lie on your back with your hands behind your head and legs lifted off the ground, knees bent at a 90-degree angle. Alternate bringing your right elbow towards your left knee while extending your right leg straight. Repeat on the other side, bringing your left elbow towards your right knee.



Take a few minutes to stretch your muscles and allow your heart rate to gradually come down. Focus on stretching your quads, hamstrings, calves, chest, and shoulders.

Remember to listen to your body and modify the exercises as needed. Stay hydrated throughout the workout and ensure you have a safe and clear space to perform the movements. Enjoy the high-intensity challenge and the benefits that it can bring to your workouts!




Interactive HIIT Workouts

If you are a Home Gym Supply customer and have bought any of the interactive cardio machines that we have on offer. There are a number of HIIT workouts available to you that have been designed by professional trainers. Whether you are using iFit or Zwift there are a variety of HIIT workouts to choose from which will help take your training to the next level.


Rounding Up

High-Intensity Interval Training (HIIT) offers an exciting and efficient way to achieve your fitness goals. By incorporating short bursts of intense exercise with active recovery periods, HIIT empowers you to unlock your full potential. Whether you're looking to burn a few extra calories, improve your cardiovascular health, or boost muscle endurance, HIIT can be a game-changer on your fitness journey. So, step out of your comfort zone, embrace the intensity, and experience the transformative power of HIIT training!

Author's Photo

William Parrett

Will, co-founder of Home Gym Supply, launched the company in 2019 after 15-years in the fitness industry. His expertise stems not only from his professional background but also from his athletic pursuits. A former competitor in the World Beauty Fitness & Fashion (WBFF) and a competitive rugby player, Will has always been dedicated to health and fitness.