HIIT Workouts Unveiled: How Long Should Your Sessions Last?




Affiliate Disclaimer

As an affiliate, we may earn a commission from qualifying purchases. We get commissions for purchases made through links on this website from Amazon and other third parties.

Feeling a little bit sluggish after weeks of staying inside during quarantine? Ready to take your workout routine up a notch? Hiit workouts are an effective and efficient way to get in shape, but how long should you be pushing yourself for maximum results?

The good news is that with hiit, less can often be more. In as little as 20 minutes or less per session, you can give your body the high-intensity burst it needs without overworking it. It doesn’t require any fancy equipment either which makes it extremely accessible for everyone and anyone!

Whether you’re new to hiit or already experienced with this type of workout, we’ll help answer the age-old question: How long should my hiit workouts last? Read on to find out exactly what’s best for your fitness goals and learn some tips from experts on maximizing those gains!

What Is HIIT?

HIIT stands for High Intensity Interval Training and is a form of exercise that requires you to push your body to its limits in short bursts.

This type of workout is characterized by alternating periods of intense physical activity with periods of rest or low-intensity exercises such as jogging or cycling.

HIIT workouts are typically done in less than 30 minutes, and can be tailored to the individual’s specific goals.

For example, if you’re looking to lose weight fast or gain muscle quickly, you may want to do shorter intervals (e.g. 30 seconds on/30 seconds off) with higher intensity activities such as sprinting or burpees.

If you’re looking for a more moderate workout then longer intervals (e.g., 1 minute on/1 minute off) with lower intensity activities like jogging would be more appropriate.

The key point when doing HIIT is that it should not be done every day; instead, try and focus on two-three days per week at most for best results.

This will allow your body time to recover from the high-intensity exercise so that it can get stronger each time you work out!

Finally, it’s important to remember that everyone’s fitness level is different – make sure you listen to your body and set realistic goals based on what works well for YOU!

Benefits of HIIT

HIIT is a great way to get in shape and stay healthy due to its numerous benefits. Here are some of the top advantages of incorporating HIIT into your workout routine:

  • Fat Burning: HIIT is renowned for being an effective fat burner, as it encourages the body to use stored fat as fuel during exercise.
  • Time Efficient: By alternating short bursts of intensity with recovery periods, you can complete a full body workout in less time than traditional workouts.
  • Metabolism Boost: HIIT boosts metabolism and helps you burn calories even after your workout has ended thanks to increased oxygen consumption and EPOC (Excess Post-Exercise Oxygen Consumption).
  • Improved Cardiovascular Health: Studies have shown that regular high intensity training can improve cardiovascular health by increasing the amount of oxygen delivered to cells throughout the body. It also increases endurance and aerobic capacity, so that you can perform at higher levels for longer durations.

Getting Started

Starting a HIIT workout can seem daunting, but it’s actually quite simple if you follow the right steps. Here are some tips to get you started:

  • Choose an exercise to do for your HIIT workout. Consider what works best for your goals and fitness level. Running is good if you’re just starting out, but more experienced exercisers may want to try burpees or jump rope.
  • Set a time limit that you’ll work at maximum effort. A typical HIIT session may last anywhere from 4-30 minutes depending on the intensity of the exercise and your own fitness level.
  • Make sure that you warm up before beginning your HIIT session with some light cardio or stretching exercises to reduce the risk of injury.
  • During a HIIT session, focus on keeping up the intensity and pushing yourself as hard as possible during each interval of work followed by rest periods in between intervals.
  • Cool down after finishing your workout with more dynamic stretching to help restore muscle length and prevent soreness post-exercise.

Choosing the Right Exercise

HIIT stands for High Intensity Interval Training and is a great way to get the most out of your workout in a short amount of time. Choosing the right exercise is an important part of any successful HIIT routine.

It’s best to select exercises that target multiple muscle groups at once so you can get a full body workout in less time. Exercises like squats, burpees, running stairs, mountain climbers, jumping jacks, and medicine ball slams are all great options.

If you’re new to HIIT workouts or just getting back into shape after some time off, it’s also important to start with low-impact exercises such as walking or bike riding before progressing to higher intensity activities like running or jump rope.

It’s also smart to mix up your exercises with different variations on each move so you don’t get bored or too comfortable with one particular motion.

Finally, be sure that you are using proper form when performing each exercise while still pushing yourself during each interval. Incorrect form can lead to unnecessary injuries – not something anyone wants!

Setting a Time Limit

When it comes to HIIT, there’s no one-size-fits-all answer as to how long a workout should last. Depending on your fitness goals and the intensity of the exercises you’re doing, your HIIT session could range anywhere from 5 minutes to an hour.

If you’re just starting out with HIIT, start with shorter sessions that allow you to get comfortable with the movements and build up your endurance gradually. Sessions lasting 15 minutes or less are great for beginners and those who are looking for an efficient way to fit in a quality session when time is limited.

Intermediate level athletes may want to look at 20 minute sessions or more, depending on their goals. If you’re trying to lose weight or get fit faster, then longer workouts will give better results as they require more effort from your body and increase calorie burn significantly over short bursts of activity such as 10 minute workouts would provide.

For advanced exercisers, 30-60 minutes can be a good rule of thumb for setting time limits on HIIT workouts; however even here there is some room for experimentation if desired -workouts don’t need to be that long all the time! Short burst of intense intervals help build muscles while providing maximum benefit in minimum time.

Examples of HIIT Workouts

HIIT stands for high-intensity interval training, and it’s a great way to get an effective workout in a short amount of time.

There are many different types of HIIT workouts that you can try depending on your fitness level and the amount of time you have available. Here are some examples:

15-Minute HIIT Workout This is a great option for those who only have 15 minutes to spare but still want to get in a good workout. Start with jumping jacks for one minute followed by mountain climbers for 30 seconds, then burpees for 30 seconds. Continue this sequence until the 15 minutes is complete.

10-Minute HIIT Workout If you don’t have much time, this 10-minute routine is perfect. It consists of alternating between 30 seconds of sprints and 30 seconds of rest, repeating six times (for a total of ten minutes). You can run outside or use a treadmill – either way, make sure to push yourself to maximize the benefits!

20-Minute HIIT Workout This 20-minute HIIT workout involves four exercises: burpees, skaters, high knees and mountain climbers. Start off with one minute each exercise followed by two sets of 45 second intervals before moving onto the next exercise. Finish up with two more sets before taking a break – if there’s still time left over feel free to repeat any or all exercises again!

For all these workouts it’s important not only to focus on intensity but also form so as not risk injury – make sure your movements are controlled and steady throughout the entire duration!

15-Minute HIIT Workout

A 15-minute HIIT workout is a great way to get in some quick cardio while still feeling the burn of an intense exercise session. Not only will this type of routine work your entire body, but it can also help increase your metabolism and improve cardiovascular health.

Before beginning a 15-minute HIIT workout, make sure to warm up with some light cardio such as jogging or jumping jacks for about five minutes. This will help get your blood flowing and prepare your muscles for the intensity of the exercises ahead.

Once you’re warmed up, begin by performing each exercise for 45 seconds followed by a 15-second rest period before moving onto the next move. Repeat this circuit three times total and finish with a cool down period to bring your heart rate back to normal:

  1. Jumping Jacks
  2. Squats
  3. Push Ups
  4. High Knees
  5. Burpees

To keep track of time during your routine, use an interval timer app or set intervals on a stopwatch at home so you don’t have to constantly look up at the clock between exercises! And remember – always listen to your body and take breaks if needed during this high-intensity workout!

10-Minute HIIT Workout

A 10-minute HIIT workout is a great way to get your heart rate up and get an effective workout in without taking too much time out of your day.

This type of workout requires no equipment other than yourself, so you can do it anytime, anywhere.

To start off, warm up with some light jogging or walking for two minutes. After that, complete the following exercises as quickly as possible while still maintaining proper form:

  • 20 jumping jacks
  • 15 burpees
  • 10 squats
  • 5 mountain climbers (each leg)

Take a one-minute break after each exercise before moving on to the next one. Once you’ve completed all four exercises, cool down with some light stretching for another two minutes.

That’s it! You’ve just completed a quick but effective 10-minute HIIT workout!

20-Minute HIIT Workout

A 20-minute HIIT workout is a great way to get an intense cardio session in a short amount of time. It’s ideal for those who are pressed for time or who prefer shorter workouts.

To complete a 20-minute HIIT workout, you’ll need to choose three exercises that target different muscle groups and perform each exercise at maximum intensity for 30 seconds followed by 10 seconds of rest.

You should repeat each exercise 3 times before moving on to the next one.

Here are some examples of exercises you can use in your HIIT routine:

  • Burpees
  • Jumping jacks
  • High knees
  • Mountain climbers
  • Squats
  • Push ups

The key to making the most out of your 20 minutes is keeping your heart rate elevated throughout the entire workout and not letting yourself pause too long between sets or exercises.

To ensure this happens, try counting down from 30 instead of up, as it will keep you focused and help maintain momentum throughout the entire session.

Additionally, using music with an upbeat tempo can be beneficial as it will help keep you motivated while timing your intervals simultaneously.

Tips for Doing HIIT

Doing HIIT can be a great way to get a quick and effective workout in, but it’s important to do it properly to avoid any injury.

Here are some tips for doing HIIT safely and effectively:

  • Start slow: Don’t jump into intense exercises right away. Warm up with light stretches and low-intensity exercises for at least five minutes before starting the HIIT session.
  • Listen to your body: Pay attention to how your body is feeling throughout the workout. If something doesn’t feel right, take a break or switch up the exercise until you’re comfortable continuing.
  • Be consistent: Try to commit to doing HIIT workouts regularly, rather than sporadically. This will help you build stamina and strength over time while ensuring that each exercise is performed correctly.
  • Give yourself enough rest between sets: Make sure you give yourself enough rest between sets so that you can perform each exercise with good form and not overexert yourself during each set.
  • Use proper form: It’s essential that you use proper form when performing high intensity exercises as incorrect posture can lead to muscle strain or worse, an injury.


HIIT – High-Intensity Interval Training – can be an incredibly effective way to get in shape while also saving time. In order to make HIIT work for you, it’s important to pick the right exercise, set a reasonable time limit, and use proper form and technique.

Depending on your fitness level and goals, you can experiment with different exercises and HIIT lengths until you find the perfect combination that fits your lifestyle.

Additionally, there are several tips that will help ensure that you get the most out of your HIIT workouts. Proper breathing techniques, focusing on core strength/stability exercises, and getting enough rest in between workouts are all essential components of following through with your HIIT regimen.

With some practice and dedication, you’ll soon realize why so many people swear by HIIT!

About the author

Leave a Reply

Your email address will not be published. Required fields are marked *

Latest posts

  • Unraveling the Question: Why is My Cardio So Bad?

    Unraveling the Question: Why is My Cardio So Bad?

    Do you find yourself struggling to keep up with cardio exercises? Are you wondering why your cardiovascular endurance isn’t where you want it to be? Don’t worry, you’re not alone. Many people experience suboptimal cardio fitness at some point in their lives. Improving your cardio health is important for maintaining overall well-being, but before you…

    Read more

  • Understanding White Versus Red Muscle Fibers: A Comparison

    Understanding White Versus Red Muscle Fibers: A Comparison

    When it comes to achieving your fitness goals, understanding the nuances of muscle fibers is crucial. Your body has two main types of muscle fibers: white and red. Each type has unique characteristics and functions that impact your performance during physical activities. In this article, we’ll explore the differences between white and red muscle fibers, and…

    Read more

  • Understanding When Do Ketones Stop Showing in Urine

    Understanding When Do Ketones Stop Showing in Urine

    As you embark on a ketogenic diet, it’s essential to monitor your urine ketone levels regularly to ensure you stay on track. Ketones in urine are an indicator that your body is in a state of ketosis, where it’s burning fat for fuel instead of carbohydrates. But how long do ketones remain present in urine? This is a common…

    Read more