2 In Fitness

HIIT – What is it? Why you should be doing it! Plus* no equipment HIIT Workout!

HIIT workout outside

If you’ve dabbled into the fitness industry at all, I’m sure you’ve heard about HIIT workouts.

What is HIIT?

HIIT means High Intensity Interval Workout. This type of exercise is intended to get your heart rate up high and burn a lot of calories in a short period of time. It’s a fat burning workout, and allows you to continue to burn calories for 24 hours after the workout! Sounds great right? That’s because it is! HIIT workouts are actually one of my favourite types of exercise. They allow you to push yourself to your limits, and break a good sweat, in a short amount of time. They can also be performed anywhere and there are endless combinations you can create.

Typically, a HIIT workout would require you to work at a high intensity for a short period of time, take a short break, and continue again, for about 12-15 minutes. For example, 30 seconds going your hardest, then 30 seconds rest, will often look like this 30:30. One of the most popular ways to get a HIIT workout in is on the treadmill, running sprints. Setting the treadmill speed to your maximum, hopping on for 30 seconds and hopping off for 30 seconds (putting your feet on the sides of the treadmill) repeating this for 12-15 minutes. This is just one example of a HIIT workout. 

A HIIT workout is great if you don’t have a lot of time, if you can’t make it to the gym, or if you are travelling. You can do full body or you can target more specific areas, such as an ab workouts. It will be sure to give you a good sweat, and leave you feeling like you worked hard!

HIIT [no equipment] Workout

Here’s a HIIT workout that can be preformed anywhere. This workout will only take you about 20 minutes, but don’t be fooled, it is not for the faint hearted! 😉 Set your timer up and get ready. I use an app called Interval Timer, it works great for HIIT workouts. You can find it on your app store. This timer allows you to set your high intensity timer and low (rest) timer to match whatever kind of workout you want. You will continue each exercise until the timer goes, take your quick break and move onto the next exercise. The entire workout will be complete after 5 rounds of all the exercises. For this workout, set the timer how I have in the photo below. 


HIIT timer       HIIT timer


HIIT – 30:15 (15 second break, you can break for up to 30 seconds depending on your fitness level, but no more than 30 seconds!) Watch the video if unsure about exercise, don’t mind my mini popping in! 🙂

  • Burpees
  • Knee highs
  • Broad Jumps
  • Jumping squats
  • Curtsy lunges




This workout is great for a full body burner! Do it at home or outside in 20 minutes, and you’ll be sure to break a good sweat! Happy sweating loves!

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