HIIT Workouts: 6 Interval Sessions for the Gym and Home (With Timings)

High-intensity interval training (HIIT) alternates short bursts of hard effort with periods of easy recovery. It improves cardiovascular fitness in less time than steady cardio and works on almost any machine, or with no equipment at all. Below you will find how HIIT works, how often to do it, and six ready-to-use interval sessions with exact timings for the bike, rower, treadmill and bodyweight.

What counts as HIIT

In a true HIIT session, the work intervals are hard: around 8 or 9 out of 10 effort, where talking is not possible. Recovery intervals are easy enough that you are ready to go again. Classic formats range from very short intervals (20 to 30 seconds) to longer ones (up to four minutes). A full session, including warm-up and cool-down, usually takes 15 to 30 minutes.

Benefits and limits

• Time-efficient fitness. HIIT improves aerobic fitness at least as well as longer steady sessions for many people.
• Variety. Short, structured intervals make cardio less monotonous.
• Not a fat-loss shortcut. A HIIT session burns a similar amount of energy to a longer easy session. Fat loss still depends mainly on your diet; see our gym plan for weight loss.
• Recovery cost. Hard intervals are tiring, which is why the dose needs to be limited.

How often to do HIIT

Two sessions a week is plenty for most people, and three is a sensible maximum. Leave at least one day between sessions, and avoid hard intervals the day before heavy leg training. Beginners should start with one session a week and the gentler formats below. Steady cardio and daily walking fill the rest of the week.

Warm up and cool down

Every session starts with five to eight minutes of easy movement on the same machine, building to a moderate pace, plus two or three 10-second pick-ups. Finish with three to five minutes of easy movement. Do not skip the warm-up: it makes the hard intervals both safer and more productive.

Six HIIT workouts

1. Bike 1:1 intervals

After your warm-up, pedal hard for 60 seconds, then easy for 60 seconds. Repeat 10 times. Choose a resistance you can just sustain for the full minute on every round. Start with six rounds if you are new to intervals. A stable spin bike or indoor exercise bike is ideal.

2. Rower 30/30

Row hard for 30 seconds, then paddle gently for 30 seconds, eight times. Rest three minutes, then do a second set. Focus on a strong leg drive rather than a frantic stroke rate. Our guide to the best rowing machines under $300 covers budget options.

3. Treadmill hill intervals

Set the treadmill to a steep incline (8 to 12 percent) and walk briskly or jog for 45 seconds, then drop to a flat, easy walk for 75 seconds. Repeat eight times. Hills raise the effort without high speed, which suits beginners and anyone with sensitive joints. Hold the rails only for balance. See our picks for the best treadmills under $600 and treadmills for bad knees.

4. Bodyweight Tabata

Each block is eight rounds of 20 seconds of work and 10 seconds of rest: four minutes. Rest a minute between blocks.

1. Block 1: squat jumps (or fast bodyweight squats)
2. Block 2: mountain climbers
3. Block 3: alternate burpees and push-ups each round
4. Block 4: high knees

Land softly and keep good form; slow down rather than letting technique slip. A good floor mat protects your joints and your floor.

5. Dumbbell EMOM

Start a timer. At the start of each minute, do the reps listed, then rest for the rest of that minute. Go through the four exercises four times.

• Minute 1: 12 dumbbell thrusters (squat to overhead press)
• Minute 2: 10 renegade rows (5 per side)
• Minute 3: 15 dumbbell swings or kettlebell swings
• Minute 4: 10 alternating reverse lunges, then hold a plank until the minute ends

Pick weights that leave you 15 to 25 seconds of rest each minute.

6. 4 × 4 intervals

Work for four minutes at a hard but sustainable effort, where you are breathing hard and can only say a word or two. Recover for three minutes at an easy pace. Repeat four times. This longer format is especially good for building aerobic fitness and works on a bike, rower, treadmill or elliptical.

Adding HIIT to your week

For the strength side, see our full-body workout routine, muscle-building gym plan or 30-minute workouts for busy people. If you prefer steadier cardio, try our cardio workout routine.

Safety first

HIIT pushes your heart rate close to its maximum. If you have heart disease, high blood pressure, diabetes, joint problems or are pregnant, or if you have been inactive for a long time, talk to your doctor before starting. Stop immediately if you feel chest pain, dizziness or unusual shortness of breath. Build a base with a few weeks of regular, moderate exercise first; our beginner workout plan is a good place to start.

Frequently asked questions

How long should a HIIT workout be?

Most HIIT sessions take 15 to 30 minutes including warm-up and cool-down. The hard intervals themselves often add up to only 4 to 16 minutes.

Is HIIT better than steady cardio for fat loss?

Not by much. HIIT and steady cardio burn similar amounts of energy for the effort involved; fat loss depends mainly on diet. HIIT's main advantage is improving fitness in less time.

Can beginners do HIIT?

Yes, with gentler formats such as treadmill hill walking or 60-second bike intervals, starting with one session a week. People with heart conditions or other health issues should check with a doctor first.