A 15-minute full body HIIT workout — no equipment required (2023)

Chances are you’ve at least heard of high-intensity interval training (HIIT), if not participated in a workout yourself. And there’s a reason why HIIT workouts are so popular — science proves that they work.

Workouts that alternate between short, but intense, bursts of exercise (where you go all out for a period of time) and less intense active recovery, have been shown to be more effective for heart health, fat loss and strength gain than traditional cardio and strength training. And the kicker? You get all those results in less time.

Compared to longer stretches of moderate-intensity running, cycling, or other aerobic exercises, studies show show that HIIT improves cardio fitness nearly twice as much among people with heart disease. In terms of strength improvements in the body, not only have HIIT workouts proven to yield as much strength gain as more traditional resistance training in a shorter amount of time, but in some cases there were also greater improvements in strength compared to traditional resistance training. If your goal is to lose weight, research shows that HIIT workouts may outperform traditional cardio when it comes to fat loss. This is because HIIT workouts can increase fat burning and energy expenditure for hours after exercise.

As a weight-loss coach, I encourage all of my clients to engage in HIIT workouts. If you’re short on time, equipment or motivation, all it takes is a few minutes to squeeze in a full-body workout, anywhere. Ready to give it a try? We’ve got a full HIIT program for March that’ll take you 15 minutes a day, 3 days a week. That’s only a commitment of 45 minutes a week for a program that will help speed up your metabolism, aid in weight loss, and build muscle to tighten and tone your entire body.

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THE WORKOUT STRUCTURE

We’re breaking down the exercises into two circuits. You will start with circuit 1 the first week, move on to circuit 2 the second week, and then begin alternating between them (while increasing intensity for some of the moves). Listen to your body and make the suggested modifications as necessary — dialing it back to a beginner move or kicking things up a notch with an advanced progression.

In addition to performing a circuit 3 days a week, pick a 4th day to perform 20 minutes of interval cardio (30 seconds slow, then 30 seconds fast), whether that be in place (running, jumping jacks or high knees) or moving (running or biking). After 2 weeks, add in another cardio day, to total 5 workout days per week (still no longer than 20 minutes each!)

A 15-minute full body HIIT workout — no equipment required (2)

Day 1: Straightforward HIIT

Day 2: REST

Day 3: Sideways HIIT

Day 4: REST

Day 5: Straightforward HIIT

Day 6: REST

Day 7: Sideways HIIT

Day 8: REST

(Video) 15 minute FULL BODY HIIT Workout // No Equipment

Day 9: Sideways HIIT

*Try an advanced move

Day 10: REST

Day 11: Straightforward HIIT

*Try an advanced move

Day 12: REST

Day 13: Straightforward HIIT

Day 14: REST

Day 15: Sideways HIIT

*Complete an additional round

Day 16: REST

Day 17: Sideways HIIT

Day 18: REST

Day 19: Straightforward HIIT

*Complete an additional round

Day 20: REST

Day 21: Straightforward HIIT

Day 22: REST

Day 23: Sideways HIIT

*Increase side plank hold to 30 secs each side

(Video) 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories / No Equipment I Pamela Reif

Day 24: REST

Day 25: Straightforward HIIT

*Hold your plank for 45 secs

Day 26: REST

Day 27: Straightforward HIIT

Day 28: REST

Day 29: Sideways HIIT

Day 30: REST

Day 31: REST

CIRCUIT 1: Straightforward HIIT

This circuit is comprised of exercises that keep you moving forward, back, up and down, and focus on the front and back of the body. Hence the name, “straightforward HIIT.” Repeat this circuit 3 times for a total of 15 minutes.

Jumping High Knees

A 15-minute full body HIIT workout — no equipment required (3)

In place, bring one knee up to your chest as you press your arms up in the air; lower that leg and then bring the other knee up to your chest. Alternate, and once you feel comfortable you can add in a bounce so that this turns into jumping high knees.The purpose of this is to get your heart rate up! Perform for 60 seconds (30 high knees on each leg).

Modifications:

Beginner: Marching. Simply march one leg at a time, bringing the knee up towards your chest and pressing your arms up towards the ceiling. This is a low-impact way to get your heart rate up.

Squats

A 15-minute full body HIIT workout — no equipment required (4)

Stand with your feet as wide as your shoulders, toes pointing forward. Pull your naval in towards your spine, and then sit back by bending at your knees and reaching your glutes back as if you’re sitting in a chair. Press down through your heels and then stand back up. Repeat this 10x.

Modifications:

A 15-minute full body HIIT workout — no equipment required (5)

Beginner: Half squat. Perform the regular squat but only sit down halfway.

Advanced: Jump squat. Instead of pressing back up to a standing position at the end of each squat, add in a jump. When you land, softly bend your knees and then sit back into the squat. Repeat 10x.

Push Ups

(Video) 12 Minute FULL BODY HIIT Workout // No Equipment

A 15-minute full body HIIT workout — no equipment required (6)

Start on your hands and knees, with your hands directly underneath your shoulders. Pull your naval in towards your spine and then tuck your toes under, pushing back into a plank position. Look two inches in front of you and bend your elbows out to the sides to lower down into a push up, then press back up. Repeat 10x.

Modification:

A 15-minute full body HIIT workout — no equipment required (7)

Beginner: Push ups on knees. Perform the same exercise except lower down onto your knees. Make sure your knees are slightly behind your hips (not directly underneath them), so that your body is in a straight line from your head to your knees. Repeat 10x.

A 15-minute full body HIIT workout — no equipment required (8)

Advanced: Burpee. From the push up position, perform a push up and then jump forward in between your hands. Jump up into a high jump, then jump back into a plank position. Repeat this 10x.

Ab lower & lift

A 15-minute full body HIIT workout — no equipment required (9)

Lying on the ground, pull your naval in towards your spine and lift your legs straight up to the ceiling. Lower the legs down a few inches or halfway down towards the ground, and bring them back up to the starting position. Keep your low back pressing into the ground for the duration of this exercise. Repeat 10x.

Modification:

A 15-minute full body HIIT workout — no equipment required (10)

Beginner: Use bent knees. Lying on your back, bend your knees so that your legs are in a table top position. Keeping your knees bent, lower the legs down towards the ground, and then bring them back up to the starting position. Repeat 10x.

Plank

A 15-minute full body HIIT workout — no equipment required (11)

Start on hands and knees and then press up into a plank position. Reach forward through the crown of your head and reach back through your heels while pulling your abs up and in. Hold this for 20 seconds.

Modification:

Beginner: Plank on your knees. Modify plank by lowering down onto your knees from plank, and holding for 20 seconds.

A 15-minute full body HIIT workout — no equipment required (12)

Advanced: Burpee. Perform another set of burpees here to kick it up a notch!

CIRCUIT 2: Sideways HIIT

This circuit is comprised of exercises that keep you moving laterally, side to side, and focus on the right and left sides of the body. Hence the name, “sideways HIIT.” Repeat this circuit 3 times for a total of 15 minutes.

Side to side runs

A 15-minute full body HIIT workout — no equipment required (13)

Standing up, jump to the right, landing on the right foot and using your abs to pull your left knee up, engaging the obliques. Then jump to the left, landing on the left foot and pulling your right knee up. Alternate between them for 60 seconds.

Modification:

A 15-minute full body HIIT workout — no equipment required (14)

Beginner: Toe taps. For lower impact, stand in place and tap the right foot to the right then back to center; then tap the left foot to the left and then back to center. Alternate for 60 seconds.

Side Lunges

A 15-minute full body HIIT workout — no equipment required (15)

Standing, step your right foot to the right a few feet and sink back as if you’re sitting into a chair with your right glute. Keep the left leg straight. Push down through the right heel to press yourself back to the starting position. Then switch to the left side. Repeat 10x on each side.

(Video) 15 Minute Full Body Work Out // No Repeats // No Equipment // Sami Clarke

Modification:

A 15-minute full body HIIT workout — no equipment required (16)

Beginner: Half side lunge. Instead of lowering all the way down into the side lunge, lower your glute halfway down and then press back up to center.

A 15-minute full body HIIT workout — no equipment required (17)

Advanced: Side lunge then jump. To step it up, side lunge to the right and then return to center, jump straight up towards the ceiling landing in a squat. Side lunge to the left and then return to center, jump straight up. Repeat 10x each side.

Tricep Dips

A 15-minute full body HIIT workout — no equipment required (18)

Sitting on the ground, reach your hands behind you, palms on the ground with your fingertips pointing towards your butt. Press down firmly with the palms of your hands. Bend your knees in front of you, and press yourself up onto your feet and hands, so that your butt is hovering above the floor. Bend the elbows straight back to dip down, and then press back up. Repeat 10x.

Modification:

Beginner: Halfway dip. Only lower down halfway before pressing back up.Repeat 10x.

A 15-minute full body HIIT workout — no equipment required (19)

Advanced: Straight legs. To make this more challenging, straighten your legs out while performing the exercise.

Bicycle abs

A 15-minute full body HIIT workout — no equipment required (20)

Lying on the ground, bring your knees up to a table top position. Pull your naval in towards your spine, and place your hands behind your head. Curl up, reaching your left elbow to your right knee as you extend the left leg on a 45 degree angle. Switch side and crunch the right elbow to the left knee as you extend the right. Do this 10x to each side.

Modification:

A 15-minute full body HIIT workout — no equipment required (21)

Beginner: Head on ground. Keep your head placed on the ground and neck relaxed while you perform this exercise.

A 15-minute full body HIIT workout — no equipment required (22)

Advanced: Legs lower. To step it up, perform the bicycle abs with the extended leg reaching lower than 45 degrees(closer to the floor) to make it more challenging for the abs.

10 seconds side plank then switch sides

A 15-minute full body HIIT workout — no equipment required (23)

Starting in a plank position, turn your body towards the left as you balance on your right hand and the outside edge of your right foot. Stack your legs on top of each other, and reach your left arm straight up towards the ceiling. Hold for 10 seconds, move through plank, and then switch sides, turning your body towards the right and holding for 10 seconds.

Modification:

A 15-minute full body HIIT workout — no equipment required (24)

Beginner: Side plank on knees. Come into a plank position, and then drop onto your right knee as you turn towards the left. Same as regular side plank except you're using your right knee as a kickstand to make this less challenging.

A 15-minute full body HIIT workout — no equipment required (25)

Advanced: Lift top leg. To make this side plank more challenging, lift the top leg up off of the bottom leg and suspend in the air while in side plank.

TRY THESE FITNESS ROUTINES

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  • 5 complex exercises that will give you a full-body workout

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FAQs

Can a 15 minute HIIT workout be effective? ›

Yes, a 15-minute workout is all you need — if you focus and push. The beauty of high-intensity interval training (HIIT) is that you're working your heart at close to max effort (85% to 95%), so you burn a ton of calories while building superior cardiovascular strength in almost no time at all.

Can HIIT be done without equipment? ›

No problem! You don't need equipment in order to stay in shape, and you don't have to spend endless hours running on the treadmill or riding on the bike to burn a lot of calories. Replace your cardio with HIIT workouts and experience the benefits of fat burning and muscle toning — all in the same workout.

How do you do HIIT at home without equipment? ›

  1. Hand-Release Push-Ups. A. Start in a standard push-up position, and lower body all the way down to the floor. ...
  2. Plyo Push-Ups. A. Start in push-up position, and lower body to the floor. ...
  3. Russian Twists. A. ...
  4. Single-Leg Burpees. A. ...
  5. Supermans with Lateral Raises. A. ...
  6. Lateral Lunges with Hops. A. ...
  7. Tuck-Ups. A. ...
  8. Mountain Climbers. A.
20 Oct 2021

Is a 15 minute full body workout enough? ›

In fact, if you're looking to build and improve muscle definition, sticking to just a 15-minute routine can help get you the results you're looking for. "When it comes to fitness, consistency and intention are everything," Melissa Boyd, a NASM-certified personal trainer and head trainer at Tempo, told POPSUGAR.

How many calories does a 15 minute HIIT workout burn? ›

An average 15-minute HIIT jump rope workout will have you burning somewhere around 250 calories. But because of something called EPOC (excess post-exercise oxygen consumption), you actually continue to burn calories long after your workout.

Is HIIT good for fat loss? ›

One of the many reasons why HIIT workouts are so popular is because they're extremely effective for weight loss. When trying to lose weight, you want to burn fat and build lean muscle to continue to burn more fat. HIIT forces your body to use energy from fat as opposed to carbs. This makes losing fat more efficiently.

What are the 4 types of HIIT exercises? ›

Now let's break down the various types of HIIT that you can do from home––Tabata, cardio HIIT, full-body HIIT, HIIT with weights, and HIIT for runners.

Is HIIT better than cardio? ›

“There are a few studies that have indicated HIIT may be more beneficial than traditional low to moderate intensity cardiovascular exercise in achieving weight loss, but either option should always be used in addition to a healthy diet,” said Fayock.

How many days a week should you do HIIT? ›

So how much HIIT should I do? Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. So if your goal is to work out four times per week, he recommends two HIIT sessions and two resistance training sessions.

Are 15 minute workouts effective for weight loss? ›

Science is now showing that even as little as 10-15 minutes of exercise per day can be enough, not only to lose weight and tone up but to improve overall fitness and health also.

Can I do HIIT everyday? ›

HIIT is a great, safe, and effective workout, but there's no need to do it every day. Keep it to three times per week. You'll still reap the benefits and give your body time to recover properly.

Can you get fit in 15 minutes a day? ›

Working out for just 15 minutes—yes, 15! —comes with a slew of health benefits, from upping your calorie burn and whipping your body into shape, to lowering your risk of certain diseases and even adding years on to your life.

Do you burn calories from sweating? ›

Does Sweating Help You Burn More Calories? Sweating is the body's natural way of regulating body temperature. It does this by releasing water and salt, which evaporates to help cool you. Sweating itself doesn't burn a measurable amount of calories, but sweating out enough liquid will cause you to lose water weight.

How can I burn 500 calories in 15 minutes? ›

Only 15 Minutes To Burn 500 Calories!? - YouTube

How quickly can you lose weight with HIIT? ›

You could lose anywhere between 2-4 lbs of fat for most individuals per week, or slightly more for heavier individuals. Note, that for most people, a weight loss of 0.5 to 1.0lbs per weeks is advised.

Is skipping or HIIT better? ›

To get the best fat-burning HIIT workout, you're going to have to skip. If you're looking to push your calorie burning, fat-busting HIIT workouts to the next level, you should start skipping.

What are the disadvantages of HIIT? ›

The cons of high-intensity exercise
  • High-intensity exercise is not suitable for everyone. You should already have a basic level of fitness to take part in HIIT training due to its intensity. ...
  • It can make you dizzy. ...
  • It will make your muscles sore. ...
  • You have a higher risk of injury.
31 Mar 2022

What should I eat after HIIT to lose weight? ›

What you eat after your HIIT workout matters too! As a rule, I recommend a plate balanced in healthy fats like avocado or olive oil, carbohydrates whether whole grains, fruits, or veggies, and lean protein like chicken, eggs, or beans.

How long does it take to see HIIT results? ›

When You Should Feel It. If by “results” you mean ANY changes, most people report that they notice a difference in their body by doing HIIT for at least one month. After this month, you should start noticing a lot of the more internal benefits of HIIT, such as an overall boost in energy and increased athletic ability.

How should a beginner start HIIT? ›

Here's how to start with a basic HIIT running workout.

Run/jog at a brisk pace for 30 seconds. Jog/walk at a slower pace for 2 minutes. After your rest, shoot for another 30-second run/jog. Continue until you get tired or after about ten “push/rest” intervals.

What is the easiest HIIT workout? ›

Here are 10 HIIT simple workouts for you to try.
  1. The leg burner. 4 Rounds for time. ...
  2. 5 round mayhem. Complete 5 rounds of. ...
  3. Dynamic. 16-minute EMOM (every minute on the minute) ...
  4. Movement. 20-minute AMRAP (as many rounds as possible within 20 minutes) ...
  5. To hell and back. ...
  6. The grinder. ...
  7. The stabiliser. ...
  8. Burpee hell.

How do you start a HIIT routine? ›

Create Your Own HIIT Workout
  1. Cardio. Jumping jacks. ...
  2. Arms. Push Up (modified for beginners) ...
  3. Legs. Squat. ...
  4. Core. Bicycles. ...
  5. Decreasing Your Rest Time. Do each exercise for 45 seconds and rest for 15. ...
  6. Make Your HIIT longer. Add more arm, core, legs and cardio exercises in – push 8 exercises to 9 or 10.
  7. Repeat Your HIIT.
2 Mar 2022

What are 3 high intensity exercises? ›

3 high-intensity workouts to burn fat and increase fitness
  • HIIT the treadmill. Warm up for three minutes at 75% of your 5k pace (10kph should be fine). At minute three increase the gradient to 10%. ...
  • HIIT the bike. Cycle at a low resistance for a three-minute warm up at 70-80rpm. ...
  • HIIT the rowing machine.
27 May 2014

Can you do HIIT by yourself? ›

HIIT workouts are efficient and effective, and it's possible to get an intense workout at home with no equipment. But to get results you have to push yourself to achieve the right intensity without putting too much stress on your body.

What is an example of HIIT? ›

High intensity interval training (HIIT) is when you alternate between high and low intensity exercise(s) or between high intensity exercise and a short period of rest. For example, a short sprint up a flight of stairs followed by a walk back down is interval training. Or a set of burpees followed by bodyweight rows.

Who has the best HIIT workouts on YouTube? ›

7 Best HIIT Workouts On YouTube You Can Do At Home
  • FitnessBlender. 6.67M subscribers. ...
  • The Body Coach TV. 2.81M subscribers. ...
  • MFit. 19.5K subscribers. ...
  • Rejuvage. 1.27K subscribers. ...
  • FitnessBlender. 6.67M subscribers. ...
  • jessicasmithtv. 541K subscribers. ...
  • Group HIIT. 277K subscribers.
18 Jan 2019

What HIIT exercise burns the most calories? ›

Running, especially at a high intensity for a sustained period, is one of the most intense exercises, and it burns more calories than some other routines.

What are the best HIIT exercises for belly fat? ›

HIIT Exercises to Lose Belly Fat Faster
  • Slam Ball. Easy to do and with multiple benefits that will increase your endurance and build muscle at the same time.
  • Cable Woodchopper. ...
  • Weighted Burpee. ...
  • Kettlebell Swings. ...
  • Kettlebell Long Cycle. ...
  • Battle Rope. ...
  • Prowler / Sled. ...
  • Mountain Climbers.
6 Sept 2022

How long should HIIT last? ›

The total duration of a HIIT session should be about 30-60 minutes in length, with warm up and cool down included in that time. HIIT Ratios: As written above, each high intensity interval consists of a work phase and recovery phase.

Why is HIIT so hard? ›

HIIT can be pretty challenging on the body – after all, it is HIGH intensity, working at a 80-90% level of effort for a short burst of time. The physical demands can put a strain on muscles and the cardiovascular system. This means that too much HIIT can lead to fatigue and burnout if you're not careful.

Who should not do HIIT? ›

The following groups of people should probably avoid HIIT workouts, at least until their health changes: People who are injured. Women who are pregnant. Women who are in the first 3-6 months postpartum.

What is Tabata vs HIIT? ›

The difference between Tabata and HIIT

Basically, Tabata is basically a higher intensity version of HIIT, with shorter and more rigidly defined workouts, says Lawton. HIIT routines offer you a bit more flexibility. “They're very similar and both good for you,” says Lawton. “It comes down to which you prefer.”

Should I do HIIT or weight training? ›

Focus: While strength training does support fat burning, cardio vascular health, and mobility, HIIT workouts are better at it. HIIT also triggers higher levels of excess post-oxygen consumption or EPOC, which is the afterburn effect that keeps burning calories for hours after you finish the workout.

How can I lose my belly fat? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

Which job will keep you the most physically fit? ›

Few such prominent jobs that require you to be physical fit are mentioned below:
  • Sports person. Fitness is an athlete's full-time occupation. ...
  • Fire fighter. ...
  • Lifeguard. ...
  • Military personnel. ...
  • Personal trainer. ...
  • Dance teacher. ...
  • Construction worker. ...
  • Tour guide.
26 Feb 2016

What is enough exercise per day? ›

As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important, too.

What should I do after HIIT? ›

Physical recovery: The best thing you can do after a HIIT workout is to keep moving -- slowly. A few minutes of walking or slow cycling gives your heart a smoother transition from work to rest and keeps your blood flowing, delivering more nutrients and oxygen to your fatigued muscles.

Can too much HIIT make you gain weight? ›

' Yes, HIIT does mean high intensity, but this does not mean that you should go ham at it believing that more is more. Working out too much leads to overtraining. Over-exercising may stall weight loss and lead to weight gain (8).

What happens if you only do HIIT? ›

But when it comes to an intense exercise like HIIT, doing it every day, or for periods longer than 30 minutes can put you at risk for injury, overtraining, mental burnout, and prevent muscle recovery.

What is the best 15 minute workout? ›

Exercises
  • Jumping Jacks.
  • Squat to Curtsy Lunge.
  • High Knees.
  • Push-up to Double Shoulder Tap.
  • Plyo Lunge.
  • Sit-up to Glute Bridge.
  • Finisher: Broad Jump to Burpee.
3 Jan 2020

Are short HIIT workouts effective? ›

Bursts of high intensity interval training (Hiit) may be more effective for weight loss than longer less intense workouts, a study suggests. The research, published in the British Journal of Sports Medicine, analysed results from 36 earlier studies.

How much cardio do I need to do to lose weight? ›

Cardio's role in helping you shed pounds is burning calories. The more you exercise, the more calories you'll burn. If you're trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.

How do I know if Im burning fat? ›

10 signs you're losing weight
  1. You're not hungry all the time. ...
  2. Your sense of well-being improves. ...
  3. Your clothes fit differently. ...
  4. You're noticing some muscle definition. ...
  5. Your body measurements are changing. ...
  6. Your chronic pain improves. ...
  7. You're going to the bathroom more — or less — frequently. ...
  8. Your blood pressure is coming down.

How does fat leave your body? ›

The triglycerides release fat as carbon dioxide and water atoms during fat metabolism or oxidation. In other words, fat leaves the body as carbon dioxide when you exhale. The fat which becomes water mixes into your circulation until it's lost as urine, tears, sweat and other bodily fluids.

Are 15 minute workouts effective for weight loss? ›

Science is now showing that even as little as 10-15 minutes of exercise per day can be enough, not only to lose weight and tone up but to improve overall fitness and health also.

How long should an effective HIIT workout be? ›

When performing HIIT, research suggests that the range of work and recovery for each interval be 15 seconds up to 2-3 minutes in duration (depending on the ratio of work-to-recovery used). The total duration of a HIIT session should be about 30-60 minutes in length, with warm up and cool down included in that time.

How often should I do 15 min HIIT workouts? ›

If you're properly conducting a HIIT workout, a 30-minute workout would include 15 minutes of HIIT and 15 minutes of recovery. So, two a week would be just fine.

How long should a good HIIT workout be? ›

Typically, a HIIT workout should take 30-60 minutes including a warm up and cool down. The high intensity portion of the workout should typically be done within 15-20 minutes.

How can I lose my belly fat? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

Can you get in shape with 15 minute workouts? ›

Working out for just 15 minutes—yes, 15! —comes with a slew of health benefits, from upping your calorie burn and whipping your body into shape, to lowering your risk of certain diseases and even adding years on to your life.

Which job will keep you the most physically fit? ›

Few such prominent jobs that require you to be physical fit are mentioned below:
  • Sports person. Fitness is an athlete's full-time occupation. ...
  • Fire fighter. ...
  • Lifeguard. ...
  • Military personnel. ...
  • Personal trainer. ...
  • Dance teacher. ...
  • Construction worker. ...
  • Tour guide.
26 Feb 2016

What are 3 types of HIIT workouts? ›

Here's everything you need to know about HIIT Training.
  • Tabata, for beginners and advanced athletes. Tabata is one of the most popular forms of HIIT out there. ...
  • Full-body HIIT. A full-body HIIT workout is great for anyone, no matter what your level of fitness is. ...
  • HIIT with weights. ...
  • HIIT For Runners.

Should you do HIIT on an empty stomach? ›

“Steady cardio burns fat and can be done when you wake and without eating. But try to go to that HIIT workout on an empty tummy. You'll not only have noticeably decreased performance but also likely feel sick and off-balance as your body scrambles for energy for the higher-intensity pieces but has nothing to grab.”

How long does HIIT take to show results? ›

If by “results” you mean ANY changes, most people report that they notice a difference in their body by doing HIIT for at least one month. After this month, you should start noticing a lot of the more internal benefits of HIIT, such as an overall boost in energy and increased athletic ability.

What happens if you do HIIT everyday? ›

But, when it comes to an intense exercise like HIIT, doing it every day puts you at risk for injury, overtraining, mental burnout, and prevents your muscles from recovering and getting stronger.

Is it OK to do HIIT everyday? ›

HIIT is a great, safe, and effective workout, but there's no need to do it every day. Keep it to three times per week. You'll still reap the benefits and give your body time to recover properly.

Is HIIT better than running? ›

“Numerous research studies have shown that HIIT programs can yield similar cardiovascular improvements when compared to more traditional, steady-state exercise programs, like running or cycling,” Kusmiesz said.

What should I do after HIIT? ›

Physical recovery: The best thing you can do after a HIIT workout is to keep moving -- slowly. A few minutes of walking or slow cycling gives your heart a smoother transition from work to rest and keeps your blood flowing, delivering more nutrients and oxygen to your fatigued muscles.

How do you know if HIIT is working? ›

5 Ways To Know You're Going Hard Enough With HIIT
  1. Are You Out Of Breath?
  2. Is Your Heart Rate Increasing?
  3. Are You Feeling The Burn?
  4. Are You Keeping It Short And Simple?
  5. Are You Adding Restorative Work To Your Routine?

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Author: Kimberely Baumbach CPA

Last Updated: 11/24/2022

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Name: Kimberely Baumbach CPA

Birthday: 1996-01-14

Address: 8381 Boyce Course, Imeldachester, ND 74681

Phone: +3571286597580

Job: Product Banking Analyst

Hobby: Cosplaying, Inline skating, Amateur radio, Baton twirling, Mountaineering, Flying, Archery

Introduction: My name is Kimberely Baumbach CPA, I am a gorgeous, bright, charming, encouraging, zealous, lively, good person who loves writing and wants to share my knowledge and understanding with you.