HIIT
Short maximal efforts alternated with rest.
Categories / HIIT & conditioning
HIIT & conditioning
Short, hard workouts and easy aerobic training. Quick and effective, but demanding, so build up gradually and check with a GP if you have a health condition.
HIIT and conditioning means short, hard bursts of effort followed by recovery, a time-efficient way to improve your fitness. Our 9 exercises in this group include interval training, circuits, bootcamp-style workouts and other conditioning sessions, with options that scale from steady aerobic work to very demanding workouts.
These workouts are tough, so build up gradually and speak to a GP first if you have a health condition. Each guide shows you how to start, how to progress and the cautions to know. Compare the options to find a short, effective workout that fits a busy day.
9 regimes
Tabata
Eight rounds of 20 seconds on, 10 off.
7-Minute Workout
Twelve bodyweight exercises of 30 seconds each.
Sprint Interval Training
All-out 20-30 second sprints, few repeats.
Norwegian 4x4
Four 4-minute hard efforts with 3-minute recoveries.
Circuit Training
Stations of different exercises with short rests.
Boot Camp
Outdoor group drills led by an instructor.
EMOM Workouts
Set work to complete every minute on the minute.
Zone 2 Training
Long, easy aerobic sessions at conversational effort.
HIIT & conditioning: pros and cons
What to like and what to watch for, so you can decide whether this type of exercise is right for you.
Best for: Fit, healthy people short of time who enjoy hard efforts and variety.
Pros
- Short sessions that fit busy days
- Can improve fitness quickly
- Plenty of variety, which keeps it interesting
- Needs little or no equipment
Cons
- Demanding, so not a good first step if you are unfit or have a health condition without checking with a GP
- Higher risk of overuse injuries and soreness
- Needs proper recovery days, and it is hard to keep up every week