Introduction to High-Intensity Interval Training (HIIT)

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By: Diana Okon
Photography by: Joel Riner

HIIT has become extremely popular in the fitness industry. This is because it allows you to reach your fitness goals while requiring a smaller time commitment than a traditional exercise plan.

Here’s a HIIT workout you can do at home, or at the gym. All it takes is 20-30 minutes and there’s no equipment necessary. Remember to modify exercises and intensity to fit your fitness level.

For this HIIT workout, you’ll perform the warm up, eight pairs of exercises, and the cool down. The workout is meant to be challenging. Monitor yourself, but don’t start all out, or you’ll burn out early.


As you become familiar with HIIT workouts and movements, you’ll begin to see how to program your own workouts. Feel free to mix and match these movements to fit your programing. There are many routines you can create using your own bodyweight.

Check with your doctor before changing your exercise routine to be sure it’s right for you.

Warm-up 1 min.
Jog in place 15 sec
Knee lifts rotating torso 15 sec
Alternate step-back lunge 15 sec
Squats 15 sec

Lower Body Try to do 3 rounds
Squats with arms straight out front 10
Squat jumps 20

Step back lunges 10 each leg
Scissor jumps 20

Single leg dead lift 10 each leg
Tuck jumps 20

Curtsy lunge 10 each leg
Skaters 20

Upper Body Try to do 3 rounds
Push-ups 10
Mountain climbers 20

Burpees 10
Kick throughs 20

Dips 10
Side plank 10 sec each side

Spiders 10 (Start in plank position from forearms and push up to hands. Modification from knees)
Plank hold 20 sec

Cool down
Side knee lifts 15 sec
Side to side lunges, stretching inner thighs 15 sec
Quad stretch 15 sec each leg

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