Frequently Asked Questions
HIIT (High-Intensity Interval Training) alternates between intense exercise bursts and brief rest periods. A typical HIIT workout involves 20-40 seconds of maximum effort followed by 10-20 seconds of rest, repeated for multiple rounds. This training method burns more calories in less time than traditional cardio.
The classic Tabata protocol uses 20 seconds work / 10 seconds rest for 8 rounds (4 minutes total). For beginners, try 30 seconds work / 30 seconds rest. Advanced athletes can use 40 seconds work / 20 seconds rest. The key is maintaining maximum intensity during work intervals.
Most effective HIIT workouts range from 4-8 rounds per exercise. Tabata uses 8 rounds (4 minutes). For a complete workout, perform 3-4 different exercises with 8 rounds each, totaling 15-20 minutes. Quality of effort matters more than quantity of rounds.
The best HIIT exercises use large muscle groups and can be performed at maximum intensity: burpees, jump squats, mountain climbers, high knees, jumping jacks, kettlebell swings, battle ropes, and sprints. Choose exercises you can perform safely at high speed.
Featured Guide
Maximize your HIIT workout with proper caffeine timing. Consume coffee 45-60 minutes before training for 3-7% performance improvements in strength and endurance.