Still not seeing results with your current workout regimen? Looking to change things up in the gym? Sick of those long, boring workouts? An HIIT workout routine may be just what you need to reboot your system and cross over the plateaus of not enough time and too much boredom!

What does an HIIT workout routine entail?

HIIT, or High Intensity Interval Training, is a method of interval exercise that incorporates short, intense bursts of an anaerobic (lasting under 30 seconds) exercise followed by a light-to-moderate exercise for recovery performed at a shorter duration. While there is no ABSOLUTE intense exercise-to-recovery exercise duration ratio, you’ll often see this ratio at 2:1.


So, for example, you may perform a sprint for 20 seconds, and then perform jumping jacks for 10 seconds to ‘recover’ before performing 20 second sprints again. This type of scenario can be seen in the HIIT workout routine I’ve prescribed below; the more intense exercises are performed for durations of 20 seconds, while the light-to-moderate ‘recovery’ exercises are performed for a duration of 10 seconds.

An effective HIIT workout routine can last for as few as fiveand for as many as 30 minutes. This is particularly desirable for those of you who have busy lives, and don’t necessarily have the time to go to the gym for several hours each day.

A HIIT workout routine doesn’t even require any equipment; in fact, the one I’m giving you below all incorporates functional, bodyweight movements. You can perform this HIIT workout routine in your backyard, or even in your living room on a rainy day!7

What is hiit workout routine watchfit

Also check out this Cardio HIIT workout

HIIT workout routines have been proven to burn fat, boost your resting metabolic rate, increase your athletic performance, reduce your risk of cardiovascular diseases and improve your glucose tolerance more effectively than longer, more traditional exercise routines.  Below you’ll find an HIIT workout routine I throw at my clients every once in a while.

Prior to the below HIIT workout routine, perform a brief warmup that incorporates foam rolling, light jogging (you can do so in place if you’re indoors), pushups and squats. You can find videos on how to perform many of these exercises properly at: Then,

Perform the routine in the following order:

Number of Rounds

20 Seconds

10 Seconds



Jog in Place



Slow Jumping Jack


Squat Jumps

Slow High Knee Marches

Still not convinced that an HIIT workout routine is right for you?

A 2008 study by Dr. EG Trapp at the University of New South Wales in Sydney, Australia found that “HIIE (HIIT) three times per week for 15 weeks compared to the same frequency of SSE (steady state) exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance in young women.”

A QUICK HIIT workout routine is not only scientifically proven to burn fat, but to help in the prevention of Type-2 Diabetes AND Cardiovascular Disease in its participants? With 347 million people suffering from diabetes worldwide (90% of those from the Type-2 variety) and Cardiovascular Disease being the number one killer in the world, an HIIT workout routine may be just what the doctor ordered!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans