22 best HIIT workouts for all levels, from 5 to 45 minutes long
JUMP TO:- What is a HIIT workout?
- Benefits of a HIIT workout
- Why is a HIIT workout good for beginners?
- 5-minute HIIT workouts
- 10-minute HIIT workouts
- 15-minute HIIT workouts
- 20-minute HIIT workouts
- 30-minute HIIT workouts
- 40+-minute HIIT workouts
- How many days a week should I do HIIT workouts?
- What are the best HIIT exercises?
- 10 HIIT exercises to add to your next workout
A HIIT workout is good for beginners because, according to PureGym, they are easy to incorporate into a daily routine as they are quick and take little time to complete. Some beginner HIIT workouts also only include a few, or simple moves - like workouts 2, 3 and 5 below - meaning that they'll be really manageable and easy to follow. It's a mental thing, too: if you find the idea of exercise daunting, thinking of pushing yourself for just 20 seconds seems doable over going continuously for say, 40 minutes.
Benefits of a HIIT workout
According to a study released by the American College of Sports Medicine (ACSM), the benefits of a HIIT workout include:
improved aerobic and anaerobic fitness, as mentioned above: aerobic means exercise involving oxygen, like cardio, while anaerobic doesn't use oxygen, and can include weightlifting and sprinting
improved insulin sensitivity, glucose tolerance, and lipid profiles (levels of cholesterol and other fats in your blood)
improved blood pressure
increased post-exercise metabolism
enhanced weight loss
reduced abdominal and subcutaneous fat (below the skin, this is visible fat that you can feel or see - if you can pinch it, it's subcutaneous)
increased exercise adherence (sustaining an exercise habit)
HIIT significantly reduced body fat and waist circumference, a study at the University of New South Wales, Sydney, found.
end of a workout or perform alone. Just make sure to work hard during the 'on' periods – it's only five minutes, after all!
2. 5-minute beginner HIIT workout
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Perfect for beginners, this mega-short HIIT workout is only five exercises long and you'll be working for 40-seconds with 20-seconds rest in between each one. It's comprehensive, with handy timers counting to each breather, so you can go at your own pace!
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This content is imported from Third party. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
end of a workout or perform alone. Just make sure to work hard during the 'on' periods – it's only five minutes, after all!
2. 5-minute beginner HIIT workout
This content is imported from youTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
This content is imported from Third party. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
Perfect for beginners, this mega-short HIIT workout is only five exercises long and you'll be working for 40-seconds with 20-seconds rest in between each one. It's comprehensive, with handy timers counting to each breather, so you can go at your own pace!
3. HIIT circuit workout
This content is imported from youTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
This content is imported from Third party. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
