A HIIT cardio workout involves alternating high-intensity movements with moderate to low-intensity movements.
The ratio of high to moderate/low-intensity exercise is usually 2 to 1.
It is also known as High Intensity Interval Training, Sprint Interval Training (SIT), and High Intensity Intermittent Exercise (HIIE).
Workouts typically last from 5 to 30 minutes and can be incorporated into various training regimens..
An example of a simple HIIT workout routine for runners consists of a 20 or 30-second sprint, followed by 10 or 15 seconds of light jogging. This sequence is alternated for the workout duration.
One of the biggest fitness trends today and destined to become even more popular, HIIT cardio provides an efficient and effective means of quickly reducing body fat levels.
It does, however, have its detractors.
Included among these are some in the health and fitness industry who maintain that we get better results by exercising consistently at moderate intensity.
This article will look at the benefits and drawbacks of HIIT cardio workouts. Knowing these will help you decide if it will fit into your health and fitness regimen.
Table of Contents
Benefits
HIIT cardio workouts are ideal for anyone who wants to add variety to their existing workout routine.
The prime benefits of HIIT cardio include the following:
- Short workouts
With workouts taking 30 minutes to complete at the most, HIIT cardio is worth considering if you don’t have a lot of time to exercise or if you want to shape up in the shortest amount of time.
- Improves cardio fitness
By regularly doing three HIIT cardio workouts a week, you can improve your cardio fitness and increase your energy level and stamina.
- High calorie burn
High Intensity interval training is excellent for promoting weight loss as it burns up to 500 calories each 30-minute HIIT workout.
- Enhances fat burning
With HIIT cardio, you will burn fat a lot faster than when doing traditional cardio. This makes it an efficient means of lowering your body fat percentage quickly.
- Increases HGH levels
HIIT cardio workouts enhance HGH (Human Growth Hormone) production, increasing levels by up to 450%. According to proponents, HGH burns body fat, enables greater exercise capacity, encourages muscle growth, increases bone density, decreases the visible signs of aging, and more.
- Additional health benefits
Additional HIIT cardio health benefits include improved heart health, balanced blood sugar, lower cholesterol levels, and regulated blood pressure.
HIIT can also reduce the risk of metabolic syndrome and improve glucose metabolism.
Improved glucose metabolism can help you to avoid obesity and related diseases, including Type 11 Diabetes.
- Challenging, but fun workouts
HIIT cardio workouts are fast-paced and intense. Fun to do, they can be varied almost endlessly, which means they never become boring and sticking with them is easier.
The vast range of variation and flexibility also means that you will continuously challenge your muscles, making you far less likely to hit a fitness or weight loss plateau.
Drawbacks
While HIIT cardio has a lot to offer, it also has some negatives. We will look at these below.
- Greater risk of injury
Something to be aware of is that HIIT cardio places more stress on the joints than gentle, low-impact cardio due to the nature of the exercise.
This makes it unsuitable for anyone who suffers from joint pain and those who are recovering from an injury.
- Longer recovery time
Full recovery from HIIT cardio workouts can take 2 to 3 days, so they should not be undertaken daily.
While this will please some people, it will test the patience of others who want to be physically active every day.
The simple solution is to partake in another form of physical activity on the days you don’t do a HIIT cardio workout.
- Not for new exercisers
HIIT cardio workouts require that the participant is reasonably fit. Unfortunately, this makes it unsuitable for those just beginning their fitness journey.
Click here to read an article on LISS cardio workouts and their benefits.
23 Minute Fat-Burning HIIT Cardio Workout
Incorporating HIIT into Your Current Training Program
To reap the full benefits of HIIT cardio, undertake it as one part of your fitness training. The recommended maximum 
time you spend doing HIIT should be capped at 3 x 30-minute workouts per week.
Approached this way, your body will be able to recover between workouts. You will also significantly reduce the likelihood of an injury occurring.
With HIIT, your options are virtually limitless, encompassing as it does all types of exercise.
Following are some sample HIIT workouts to try:
- HIIT Bodyweight Workout – Select up to 20 bodyweight exercises. Do each for 1 minute at high intensity, followed by 30 seconds at low intensity. Alternate this sequence for a total of 5 to 30 minutes.
- HIIT Cycling Workout – Cycle on a road or stationary exercise bike for 1 minute at high intensity, then 30 seconds at low intensity, for a total duration of 5 to 30 minutes.
- HIIT Dumbbell Workout – Select as many as 20 dumbbell exercises. Using a set of light dumbbells, perform as many reps of the first exercise as you can in 20 seconds. Rest for 10 seconds, then move on to the next set of moves. When you’ve done all of them, start again at the first one. Continue for 5 to 30 minutes.
- HIIT Sprint Workout – Find an open space where you will be able to sprint freely. Sprint for 20 seconds, rest for 10 seconds. Repeat until you’ve done 5 to 30 minutes in total.
HIIT Cardio Workout Summary
If HIIT workouts aren’t currently a part of your fitness training, I recommend giving them a try. Taking an hour and a half per week at the most, people who do even half that or less have reported benefits typically associated with workouts that take far longer.
HIIT cardio workouts have some negatives so won’t be suitable for everyone. However, when used as recommended, the training can be highly beneficial, and it can help you take your fitness to the next level.
Click here to find out about 5 of the best HIIT fat burning exercises to include in your workouts
To read an article comparing HIIT and Steady State Cardio workouts, click this link
Another popular use of HIIT is to combine it with weight training as outlined in Combining HIIT and Weight Training
