What is HIIT Cardio? Workout Routine for Beginners

Let’s face it: steady-state cardio is anything but fun. 

Sure, it feels good to walk or run on the treadmill every now and then, but it gets boring in the long run. Even so, we keep doing it because it’s good for cardiovascular fitness, aerobic endurance, and overall health. 

But what if there was a better way to keep fit, boost your endurance, and lose stubborn fat? 

A growing body of evidence indicates that high-intensity interval training, or HIIT, can help with these aspects—and others. This workout method is a lot more effective and less time consuming than steady-state cardio. 

The American Council on Exercise (ACE Fitness) states that HIIT cardio workouts can facilitate fat loss and increase metabolism while improving cardiorespiratory function. 

Compared to traditional aerobic training, HIIT causes a greater increase in excess post-exercise oxygen consumption (EPOC). As a result, you’ll burn calories during AND after your workout. 

Another major advantage of high-intensity interval training is its time efficiency. Why spend one hour in the gym when you can get the same results in as little as 15 minutes?

That’s right—a typical HIIT cardio workout takes 10 to 20 minutes or even less. Tabata, for example, is a HIIT protocol that can be completed in just four minutes. Plus, you can work out at home using nothing but your body weight. 

This brings up the question: is HIIT best for cardio or there are other more effective training methods you can try? The answer depends on who you ask. Read on to find out more! 

What Is High-Intensity Interval Training (HIIT)?

High-intensity interval training alternates between short, intense bouts of exercise and periods of rest or low-intensity exercise. Although it’s a cardiorespiratory training technique, it can be used for both aerobic and resistance training. 

For example, a six-week study conducted by ACE Fitness indicates that HIIT resistance exercise (HIIT-RE) is equally effective as or even better than traditional moderate-intensity exercise (MI-RE). 

Subjects who used HIIT for resistance training experienced the following benefits:

• Reduced total body fat
• Lower blood pressure and LDL cholesterol levels
• Lower blood sugar levels
• Increased one-rep max (1RM) and five-rep max (5RM)
• Improved cardiometabolic health and muscular fitness

By the end of the study, the HIIT-RE group was able to perform most exercises with heavier weights compared to those doing moderate-intensity exercise. On top of that, they spent less time in the gym. 

The average HIIT-RE session took about 20 minutes to complete, while the average MI-RE session was 45 minutes. 

Most HIIT programs include 30 seconds to five minutes of all-out effort followed by less intense exercise or rest of a similar duration. As a result, they’re less time consuming and yet provide similar or better results than steady-state cardio. 

Interested to know more about HIIT vs. cardio for overall health? Check out our blog post to see the differences between the two and when to choose one over the other! 

Lose Fat, Not Muscle

While it’s true that steady-state cardio has its perks, you can get the same results with HIIT but in less time. ACE Fitness attributes these benefits to the increase in EPOC. 

As mentioned earlier, HIIT causes your body to use more oxygen post-workout. The human body burns five calories per liter of oxygen consumed. Therefore, higher EPOC levels result in more calories burned at rest. 

Short intervals of all-out effort involving several muscle groups produce the highest increase in EPOC. Sprinting, push-ups, pull-ups, mountain climbers, are burpees are just a few examples. 

But, unlike steady-state cardio, HIIT spares lean mass because it’s shorter in duration and incorporates active recovery intervals. 

HIIT also elevates the production of testosterone, growth hormone, and insulin-like growth factor-1, says ACE Fitness. These anabolic hormones promote hypertrophy and help maintain lean mass while accelerating muscle repair. 

The National Academy of Sports Medicine (NASM) points out that high-intensity exercise yields better results than low-intensity training in terms of fat loss. High-intensity workouts, such as HIIT, burn more calories and fat than low-intensity exercises of the same duration. 

According to the NASM, EPOC contributes to 7-10% of the total calorie burn of a training session. This may not seem a lot, but it can make all the difference in the long-run. 

If, say, you burn an extra 100 calories after each HIIT workout (due to EPOC) and hit the gym three times a week, that’s an additional 14,400 calories burned per year. 

Since one pound of fat equals 3,500 calories, you can expect to lose about nine pounds in 12 months with HIIT alone. This doesn’t even include the energy consumed during HIIT and strength workouts.

The Benefits of HIIT Go Beyond Fat Loss 

We have already mentioned some of the health benefits of HIIT, but there’s a lot more to say about it. This form of exercise is just as effective as or even more effective at improving physical performance than traditional endurance-based training, says the U.S. Navy. 

In clinical trials, HIIT enhanced peak power output, energy metabolism, and heart function. It may also protect against insulin resistance and its consequences, such as diabetes and metabolic syndrome. Moreover, it can reduce both subcutaneous and visceral fat. 

In one study, subjects who performed six HIIT sessions for two weeks experienced major improvements in blood sugar levels and metabolic health. The same study notes that a single weekly HIIT session can reduce heart disease risk in both men and women. 

High-intensity interval exercise also induces rapid adaptations in skeletal muscle and workout performance, according to the NASM. Plus, it has a higher compliance rate than traditional endurance training. 

However, this workout method can be taxing on your body due to its high intensity. That’s why your training routine should include no more than two or three HIIT cardio workouts, or 30 to 40 minutes of HIIT, per week. 

It’s perfectly fine to work out the day after a HIIT session, but you should opt for less intense activities and target different muscle groups than those used in your HIIT workout. 

The takeaway here is that HIIT burns more calories and yields better results in terms of athletic performance in less time than steady-state cardio. It also has beneficial effects on insulin and blood sugar levels, glucose tolerance, and other markers of metabolic health. 

Get the Basics Down 

As you see, there’s no reason to jog at a steady pace for 30 minutes or longer unless you’re an endurance athlete. You can get the same results with a 15-minute HIIT cardio workout. 

First, consider your fitness level. If you’re a newbie, you may lack the endurance needed for this kind of workout. But you can start with basic exercises and increase workout intensity as you progress. 

HIIT is typically done at 80 to 95% of maximal aerobic capacity, according to ACE Fitness. Even so, it’s safe for beginners and individuals with congestive heart failure or heart disease when implemented properly. 

Take the time to warm up before getting started. Next, decide what exercises you’re going to include in your routine. As discussed earlier, HIIT can be applied to both cardiovascular and strength exercises, including:

Bodyweight exercises are ideal for HIIT. If you work out at home, you can simply pick two or more moves, like push-ups and burpees. 

Do push-ups for 30 seconds, rest for another 30 seconds, do burpees for 30 seconds, and so on; continue for 10 to 15 minutes. 

There’s no specific formula for high-intensity interval training. 

Tabata, for instance, involves 20 seconds of all-out effort followed by 10 seconds of active recovery or rest, repeated for four minutes. 

The Gibala regimen, another HIIT protocol, requires a three-minute warm-up and then one minute of high-intensity exercise followed by 75 seconds of rest for eight to 12 rounds. 

What Does a HIIT Workout Routine for Beginners Look Like?

Putting together a HIIT workout routine for beginners is easier than you think. ACE Fitness recommends starting with three to four alternating speed and recovery intervals, such as:

• Warm-up: 5 minutes
• Running/sprinting: 1 minute
• Walking: 2 minutes
• Running/sprinting: 1 minute
• Walking: 2 minutes
• Running/sprinting: 1 minute
• Walking: 2 minutes
• Running/sprinting: 1 minute
• Walking: 2 minutes
• Cool-down/stretching: 5 minutes

As you progress, work your way up to eight or more speed intervals and add new exercises to the mix.

Here are some workouts to help you get started:

At-home bodyweight HIIT workout

Repeat for 10-15 minutes. 

Tabata bodyweight workout for beginners

Dumbbell HIIT workout

Repeat for 10 to 15 minutes. Use lighter weights than you’d normally do. See these dumbbell exercises for every muscle group before getting started. 

HIIT Isn’t Your Only Option 

Without a doubt, HIIT is one of the best ways to get your dose of cardio and burn fat. Its ability to preserve lean mass makes it ideal for athletes who are cutting or preparing for a competition.

This isn’t your only option, though. When it comes to high-intensity interval training, there are several other strategies you can use. Let’s see a few examples:

Sprint Interval Training (SIT)

Sprint interval training, or SIT, is done at 100% or more of maximal aerobic capacity. A typical SIT routine includes 10 to 30 seconds of all-out effort followed by rest periods of three to four minutes, repeated for up to 30 minutes.

As you might have guessed, this approach isn’t suitable for beginners and sedentary people because of its extreme intensity. However, it may improve cardiorespiratory fitness, blood sugar levels, and physical performance in trained individuals. 

According to recent evidence, a single weekly session of SIT can have significant health benefits, even for older adults. 

This training method increases the maximum rate of oxygen consumption (VO2 max) by 4.2 to 13.4%. Performing just six sessions of SIT over a two-week period can increase muscle glycogen metabolism by up to 53%. 

High-Volume Interval Training (HVIT)

Another option is high-volume interval training (HVIT). Although it’s less intense (60-75% of maximal aerobic capacity) than HIIT, it yields better results compared to steady-state cardio. Plus, it’s safer and more accessible to the general population. 

With HVIT, you’ll do about three minutes of strength work using your body weight or free weights, followed by active recovery or rest. 

For example, your workout may include three minutes of bent-over rows, back squats, chest presses, or other strength exercises, with a brisk walk or stretching in between rounds. 

High-Intensity Resistance Training (HIRT)

There is also HIRT, or high-intensity resistance training. This workout technique involves performing a series of strength exercises one after the other, with no rest in between. The key is to maintain the same level of effort and power on every rep and exercise, says Breaking Muscle. 

Compared to HIIT, this training method is less taxing on the body in the long run. Each exercise takes five to 15 seconds to complete, while the rest periods should last about 45 seconds for every 10 seconds of work. 

Depending on your goals, feel free to perform anywhere from one to five HIRT workouts per week.

Get the Most Out of Your HIIT Routine 

As an athlete, you already do cardio to keep fit and maintain your conditioning. 

The problem with steady-state cardio is that it’s time-consuming. Plus, it may not challenge your body enough to produce dramatic improvements in terms of fat loss, strength gains, and overall performance. 

Perhaps it’s time to move beyond cardio. With HIIT, you’ll get better results and push yourself to the limit. Plus, it’s more fun than traditional endurance training! 

For best results, follow a diet plan that aligns with your goals. HIIT alone can help you shed fat, but it’s a lot more effective when combined with clean eating. Ditch the sugar, fill up on protein, and watch your carb intake. 

Vintage Burn™, our thermogenic formula, provides the energy you need for a brutal workout. At the same time, it ignites your metabolism so you can burn more calories and fat throughout the day without losing muscle. 

If you have a favorite HIIT cardio workout, share it below! We’ll check it out and provide feedback. If it’s really good, we might include it in our future posts.