What HIIT actually is
High-Intensity Interval Training alternates short bursts of maximal effort (20–40 seconds) with rest or low-intensity recovery periods (10–60 seconds). A 20-minute HIIT session produces cardiovascular adaptations comparable to 40–60 minutes of steady-state cardio. The catch: you must actually work at high intensity during the work intervals.
Starting safely as a beginner
Begin with a 2:1 rest-to-work ratio: 20 seconds on, 40 seconds off. Start with 3–4 rounds and build to 8–10 over 4–6 weeks. Choose low-impact exercises first (marching, modified burpees, step-touches) before adding jumping. Stop if you feel sharp joint pain, dizziness or chest discomfort.
Track your sessions
Use our free HIIT workout tracker to log exercises, intervals and intensity. Tracking prevents you from over-training and shows progress clearly.
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