HIIT training guide: Losing weight in a short time is possible

What is High Intensity Interval Training (HIIT)?

Table of Contents

Are you tired of spending countless hours at the gym, only to see minimal results? Well, say goodbye to those endless workouts, and hello to HIIT training! With this guide, we’ll show you how to shed those extra pounds in a short amount of time. Yes, you heard it right – losing weight quickly is possible!

Exploring the effectiveness and steps of HIIT training. So, if you’re ready to make your sweat sessions more efficient and effective, keep reading! Short answer: Yes, HIIT training can help you lose weight quickly. Keep reading to find out how!

Key Takeaways:

  • Incorporating HIIT training into your fitness routine can help you lose weight quickly and efficiently.
  • By combining high-intensity intervals with short rest periods, you can maximize calorie burn and boost your metabolism.
  • HIIT workouts offer a time-saving solution for those with busy schedules, as they can be completed in a shorter amount of time compared to traditional workouts.
  • HIIT training helps with weight loss and also improves cardiovascular health and overall endurance more than steady-state training.
  • Remember to warm up properly before starting a HIIT session and listen to your body to prevent injuries. Stay consistent and make HIIT a regular part of your fitness routine for the best results.

What is High-Intensity Interval Training (HIIT) training?

HIIT, or “High-Intensity Interval Training,” is a training methodology that performs short sessions at high intensity. The method alternates short and intense periods with others of recovery or medium-low intensity. HIIT workouts typically last for more than 20 minutes. However, when you include the warm-up and the exercises that follow, the whole session is even longer.

Group of women performing HIIT training

Many people choose HIIT training because it is efficient and saves time. HIIT is known for being tough but effective. It helps with weight loss, calorie burning, and improving fitness. During one session, HIIT routines target power, strength, and explosiveness. They also improve cardiovascular health with aerobic and anaerobic activities.

Advantages and Disadvantages of HIIT training

Now that we know this HIIT, we need to figure out how well it works.

  • What are the benefits of HIIT training?
  • Is it as good as they say? above all,
  • What improvements does High Intensity Interval Training bring compared to traditional methods?

The benefits of HIIT and other common doubts about high intensity interval training will be fully exposed throughout this crucial section. 

Advantages of HIIT training:

The benefits of HIIT training are practically innumerable. The list of good points, as you can see, is very long, so more and more physical trainers include sessions of this type in their personalized workouts.

Minimum time and maximum performance: If the HIIT methodology stands out for something, it’s an excellent time-performance ratio. When athletes train for less than an hour, they can improve their physical condition. Few training routines are as effective in such a short amount of time. For this reason, HIIT training is one of the priorities of those who have little time to train. A methodology that allows you to get the most out of every minute you invest in your training.

Lose weight HIIT workout

HIIT training allows you to make the most of every minute of training

Speeds up metabolism: HIIT leads to changes in metabolism while exercising and afterward. It makes our body burn more calories and helps with fat loss. Like weight training, HIIT can boost calorie burn by up to 15% for 4, a popular format for high intensity interval training is 20 seconds of intense exercise followed by 10 seconds of rest.8 hours post-workout. This is mainly due to the EPOC effect (post-exercise oxygen consumption.) effect, which is the increased oxygen consumption after exercise.

Boost your metabolism from HIIT training workout

Weight and fat loss: The myth that high-intensity exercise doesn’t aid in weight loss is fully debunked by HIIT. Research indicates that combining aerobic and anaerobic exercises in intervals helps athletes lose weight and reduce fat effectively. High-Intensity Interval Training, or HIIT, involves varying levels of exercise intensity. This causes the body to adjust its muscle strength and energy production to handle these new demands. HIIT is a clear example that “in variety is taste.”Weight and fat loss from HIIT training

The myth that high intensity does not help you lose weight is completely dismantled in the case of HIIT.

Increase in VO2 Max: Despite the shortness of the sessions, it has been shown that HIIT training affects our VO2 Max volume. Newcomers to HIIT experience a significant increase in fitness, especially if they are not very active. Athletes with higher fitness levels see less improvement. In its day, we already value the importance of the V02 Max in certain sports.

Increase in muscle mass: For long-distance sports such as cycling, athletics, or triathlon, HIIT is used in the preseason as one more training alternative. A cross-training option allows the athlete to work on other muscle groups in the background during the competitive period. Many physical trainers continue to incorporate HIIT sessions during the season, ensuring they are tailored to the specific demands of the primary sport. In most cases, HIIT sessions with weights and gym equipment lead to an increase in muscle mass.

Improves our health: HIIT benefits our health significantly. It positively impacts our body and heart, similar to other sports. Engaging in sports helps us control our daily energy. Leading a healthy lifestyle, which might involve high-intensity interval training, active lifestyle, eating diverse foods, and participating in a HIIT program is also crucial. To manage your weight, stand up, walk about, and boost your NEAT. This can lead to a caloric deficit, aiding in reaching your goal weight. Additionally, HIIT regulates insulin levels and increases mitochondrial density for overall health.

Disadvantages of HIIT training:


High intensity levels are required for HIIT training. It is important to maintain a high level of intensity. You need to push yourself to endure some discomfort to see the benefits. With HIIT, you are going to subject the body to significant stress. Being psychologically psyched will be essential to bear the loads and comply with the exercises. Act sincerely, and don’t fool yourself. Not every day is good for HIIT training. If you don’t have enough energy or are not motivated, you better do another session.

Risk of injury

To face HIIT exercises safely, you must have a minimum level of physical condition. You must always prepare to perform HIIT sessions. Otherwise, it can lead to injury, dizziness, or fainting. An athlete needs to quickly adapt physically, muscularly, and cardiovascularly to do hard exercises like these. Even the best athletes should warm up before these activities and not do too many of them. Injuries to ligaments, tendons, and other joints are quite common in these athlete profiles.Risk of injury in tendons, and other joints from HIIT training


HIIT offers a high time-to-performance ratio, so it’s tempting to think that doing 3–4 sessions a week will challenge us. These types of sessions, despite being very short, require a certain amount of recovery time. Your body needs a few hours of recovery time. For this reason, rest and recovery sessions are essential to avoid falling into the dreaded overtraining trap and to continue progressing toward our goals.

It does not replace long-distance training 

HIIT improves an athlete’s endurance in sports like cycling, triathlon, or athletics. Long runs and endurance runs should never be replaced by this methodology. Fund-resistance days. The body has to be used to the muscular impact and the physical demands of running or pedaling for hours. The miracle for this has not yet been found.

HIIT routines and exercises

The theory is excellent, but you want to start burning calories, so you cannot miss the typical section of HIIT routines. Then we leave with different HIIT exercises to work on at home or in the gym. You will be provided with different options and examples of activities to help you get familiar with this high-intensity training. If you want to make your training plan more personalized and detailed, it’s a good idea to consult with a personal trainer.

An example of elementary HIIT training for beginners could be 2 × 2. A very simple routine that combines 2 minutes at high intensity with 2 minutes of recovery at a medium intensity. This type of HIIT workout can be done on a bike, an elliptical, or a treadmill with resistance that goes up and down. You can make the exercise harder or easier by changing the length of time between each interval. Not everyone can handle the same workload or need the same recovery time.

A somewhat more dynamic HIIT routine on a treadmill could be next. A job with the famous 30/30 series, a type of HIIT program:

HIIT treadmill workout. Exercises

In the field of cycling, indoor cycling, or spinning, HIIT training presents some variants. The intensity of them will depend on the physical condition of the cyclist. Before training with a potentiometer, you must take an FTP test to determine your power zones. If you still train by pulsation, we leave you here with several reasons to move on to the fascinating world of watts.

HIIT training for cyclism

The HIIT methodology also reaches the world of cycling.

It is important to note that all the previous exercises must be accompanied by an excellent warm-up phase beforehand. It cannot be said that they are very illustrative examples and that the variations in the intensities and the duration of the intervals are innumerable.

You can combine this aerobic work with weight exercises, functional activities, or other exercises. Squats, burpees, push-ups, sit-ups, isometrics, or planks are exercises that can give a lot of options. Alternate them to create new and dynamic workout routines.

We leave you with a video from our YouTube channel where you can see a routine of 8 exercises with 45 seconds of work and 15 seconds of recovery. All are good ideas for you to dare to create your session.

If you prefer visual content and HIIT routines on YouTube, we leave you with a video in which you can follow a 15-minute express HIIT routine. A great cardio workout for those who want to lose weight at home.

Maximizing the Impact of HIIT for Weight Loss

High-intensity interval training (HIIT) has revolutionized the fitness landscape, offering dynamic workouts that maximize calorie burn within a condensed timeframe. This powerful training modality is not just a trend; it’s a scientifically-backed approach that elevates heart rates, torches calories, and enhances cardiovascular health, making it a potent ally in weight loss journeys. Incorporating a variety of exercises, HIIT sessions keep the body guessing, promoting muscle engagement and fat utilization across diverse physiological pathways.

Crafting a Balanced HIIT Routine for Optimal Results

A well-rounded HIIT routine is instrumental in unlocking comprehensive fitness gains. It’s not merely about the intensity; it’s about curating workouts that resonate with individual fitness goals and thresholds. By interspersing periods of intense activity with rest or lower-intensity intervals, HIIT fosters a conducive environment for fat burning And muscle preservation, a key component of strength training, ensures that the metabolic furnace remains ignited beyond the workout, enhancing calorie burn in a post-exercise window.

Navigating the HIIT Landscape for Targeted Weight Loss

Navigating the HIIT landscape requires a nuanced understanding of exercise selection and sequencing. It’s about cultivating a symbiotic relationship between different exercises to optimize the flow and impact of the workout. To create HIIT sessions that help with weight loss, combine cardio and strength exercises. This approach promotes overall fitness, burns fat, and improves muscle endurance and strength.

Unleashing the Full Spectrum of HIIT Benefits

HIIT is not just a conduit to accelerated calorie burn; it’s a gateway to enhanced fitness realms, fostering improvements in cardiovascular health, muscular endurance, and metabolic efficiency. By leveraging the full spectrum of HIIT benefits, individuals can navigate their weight loss journeys with enhanced vigor, tapping into a reservoir of fitness potentials that transcend conventional workout modalities. In the realm of HIIT, diversity is key, ensuring that workouts remain fresh, challenging, and aligned with evolving fitness objectives.

Aligning Nutrition with HIIT for Synergistic Weight Loss

In the pursuit of weight loss through HIIT, nutrition emerges as a pivotal ally. Aligning dietary strategies with HIIT routines ensures that the body is nourished and primed for optimal performance and recovery. It’s important to fuel the body with the right nutrients for HIIT, to support weight loss with a combination of fitness and nutrition strategies for better success and sustainability.


What is HIIT training?

HIIT stands for High-Intensity Interval Training, which involves short bursts of intense exercise followed by brief periods of rest or lower-intensity exercise.

What are the benefits of HIIT?

HIIT has been shown to improve cardiovascular health, increase metabolism, and help with weight loss. It also requires less time compared to traditional steady-state cardio workouts.

How long should a HIIT workout be?

A typical HIIT workout can range from 10 to 30 minutes, with intervals usually lasting between 30 seconds to 4 minutes.

Can I do HIIT workouts at home?

Yes, HIIT workouts can be done at home with minimal or no equipment, making it accessible for those who prefer to exercise in a home gym environment.

How often should I do HIIT workouts?

It is recommended to do HIIT workouts three times a week, allowing for adequate rest and recovery between sessions.

What is the difference between HIIT and steady-state cardio?

The main difference is the intensity and duration of exercise. While steady-state cardio involves maintaining a consistent moderate intensity for an extended period, HIIT alternates between short bursts of high intensity and periods of rest or lower intensity.

Are there any specific warm-up exercises for HIIT?

Yes, it is important to include dynamic movements such as jumping jacks and bodyweight exercises to gradually increase heart rate and prepare the body for the high-intensity work ahead.

Is HIIT suitable for beginners?

Yes, there are beginner HIIT workout routines available, and beginners need to start with lower intensity and focus on proper form to avoid injuries.

What should I consider when starting a HIIT program?

Before starting a HIIT program, make sure to consult with a fitness professional or healthcare provider, especially if you have any pre-existing health conditions. Additionally, focus on gradually increasing the intensity and duration of the workouts as you progress.

How does HIIT training contribute to weight loss?

HIIT can help with weight loss by boosting metabolism, promoting fat burning, and causing the body to continue burning calories at a higher rate even after the workout is done.


If you’ve made it this far, you may already find yourself putting on your shoes on the way to the gym. HIIT training has many benefits, but it’s not a cure-all. So, try not to abuse this type of training and physically and mentally burn after 2 months. Don’t expect to work a miracle with 3-4 one-hour HIIT sessions a week. Improvements take time and patience, so perseverance and a healthy diet will be your best travel companions.

HIIT is a great option for people with limited time to exercise, as long as they take precautions. About time invested and performance obtained, few training sessions are so effective.

To all this, we must add the effectiveness of HIIT to lose weight and eliminate body fat. With the advent of this high intensity interval training practice, the myth that it is impossible to lose weight at a high intensity is completely debunked.

What is clear, as shown in the post, is that the methodology is one of the most complete and effective today. a methodology that also stands out for its ability to adapt to different user profiles. Although a minimum level of physical condition is required to face this type of activity, routines, and activities can be adapted to various sports and conditions.


1HIIT Workouts for Beginners (3 Running & Interval Training …” 

23 Interval Training Workouts and HIIT Exercises – Greatist

3HigH-intensity interval training – ACSM 

4HIIT For Beginners – Get Healthy U 

5How To Do HIIT For Beginners – Sweat App

6HIIT Workouts: Programming, Exercises, and Benefits

7 Tabata style workouts, a form of HIIT, can be particularly beneficial.The beginner’s guide to interval training – Men’s Journal