If you are new to fitness, you may have heard the term High-Intensity Interval Training (HIIT for short) tossed around when people talk about their cardio. 

Or maybe you haven’t. Hey, no judgment either way. 

HIIT is one of the best workouts you can do to shred off some fat and get back into shape. 

Although, many people get it wrong. 

Believe it or not, you can actually make HIIT fun. 

You may say “Impossible!”

But we are here to help you freshen up your bland workouts. But first, let’s find out what HIIT actually is.   

What is HITT? 

HIIT is short for High-Intensity Interval Training. HIIT is an extremely high effort form of cardio. You do very high effort sprints (or short burst of effort in whatever cardio you are doing) for a short period of time. These high-intensity sprints are followed by lower intensity steady-state cardio. 

An example of this on the spin bike would be: 

• An all-out effort for one minute 
• Normal pace for 2 minutes 
• Repeat for 6 intervals

The reason people do HIIT cardio is to ramp the intensity of their workout to burn more calories, thus burn more fat. 

Is HITT the Best Form of Cardio? 

HIIT is our favorite form of cardio because it can actually be made enjoyable. 

You don’t have to jog at the same pace for an hour. Or, speed walk down the street flailing your hips left and right.

Might as well throw on a neon headband to sweeten the look!

 HIIT is a way to increase your heart rate and begin to burn calories long after you have finished. You actually burn more carbohydrates than fat during your HIIT exercise, but you can continue to burn fat hours later. 

The Workouts 

Since these workouts are for beginners, we want to help you succeed. So, the workout(s) will include more breaks, to give you enough time to recover and give it your all on the next set. 

If you have never done High-Intensity Interval Training (HIIT) before, it can be pretty tough at the moment but is great for your body. If you can stick with it, you will see the tremendous benefits associated with it. Make sure you are hydrated before you begin the workout so you can be at your best. 

If you can’t do every single interval, add an extra break. It’s ok, don’t beat yourself up over it. Make your fitness goal to finish the workout. 

We have included a HIIT workout for each of the following pieces of workout equipment: 

• Treadmill
• Stationary Bike or Spin Bike 
• Stairmaster

Let’s dig in!

30 Minute HIIT Workout for Beginners – Treadmill 

For this workout, you will need a treadmill.

• Minute 1-4: Walk at a brisk pace 
• Minute 4-6: Jog for 2 minutes 
• Minute 7: Sprint for 15 Seconds – walk for 45 seconds
• Minute 8-10: Sprint for 15 Seconds – walk for 45 seconds 
• Minute 10-11: Sprint for 15 Seconds – walk for 45 seconds 
  

• Minute 11: Walk for 1 minute 
• Minute 12: Sprint for 15 Seconds – walk for 45 seconds
• Minute 13: Walk for 1 minute
• Minute 14: Sprint for 15 Seconds – walk for 45 seconds
• Minute 15-16:Walk for 1 minute 
• Minute 16-18: Jog for 2 minutes 
• Minute 18: Walk for one minute 
• Minute 19: Sprint for 15 seconds – walk for 45 seconds 
• Minute 20: Walk for 1 minutes 
  
• Minute 21: Sprint for 15 Seconds – walk for 45 seconds 
• Minute 22: Walk for 1 minute 
• Minute 23: Sprint for 15 Seconds – walk for 45 seconds
• Minute 24: Walk for 1 minute 
• Minute 25: Sprint for 30 seconds – jog for 30 seconds 
  
• Minute 26-30: Walk and cool down 
  

Post Workout: Stretch upper and lower body

30 Minute HIIT Workout for Beginners – Indoor Stationary Bike or Spin Bike

Using high-intensity interval training (HIIT) on an indoor bike or spin bike is an extremely effective way to burn calories. It is a great way to add cardio into your routine while developing your legs, thighs, and glutes. Here is the best indoor bike workout for beginners: 

Start by warming up for 5 minutes at a low-intensity pace. This will get you ready for the quick sprints ahead. 

For the next 20 minutes alternate between two intervals: 

• 15 Seconds of all-out pedaling. You want to be breathing heavy and can not hold a conversation. 

• Followed by 45 minutes of low intensity pedaling. This will bring your heart rate down and get you ready for the next sprint. 

For the last 5 minutes, pedal at a low-intensity pace. This is known as the cool-down and will allow your body to begin recovery. As a bonus, you can stretch your thighs, calves, hamstrings, and glutes after your workout.

30 Minute HIIT Workout for Beginners – Stairmaster 

The stair master is another great piece of equipment to add to your High-Intensity Interval Training toolbox. On the Stairmaster, you will really feel the burn in your lower body. Your legs will feel like they are fire at times during a HIIT workout. Here is one of my favorite Stairmaster HIIT Workouts: 

For the first 5 minutes, walk on the stair master at a steady pace to get warmed up. You should be on the verge of breaking a sweat. 

Then, repeat the following intervals for the next twenty minutes: 

• For 15 seconds, increase the Stairmaster pace as if you were jogging or running up the stairs.

• Then for 45 seconds, lower the intensity to a normal pace of walking up the stairs. 

Once you have completed your intervals, cool down for 5 minutes at a walking pace. Make sure to stretch when you are done. 

How to Incorporate High-Intensity Interval Training (HIIT) Cardio Into Your Strength Training

HIIT Workout for Fat Loss

Monday – Lower Body Training

Tuesday- High-Intensity Interval Training (HIIT) – 30 Min on the treadmill alternating 15-second sprints and 45-second walking

Wednesday- Upper-Body Strength Training

Thursday- High-Intensity Interval Training (HIIT) – 30 Min on the spin bike alternating 15-second sprints and 45-second walking

Friday – Full Body Weight Training

Saturday and Sunday – Rest 

HIIT Workout For Gaining Muscle 

Monday – Lower Body Strength Training

Tuesday – Upper Body Strength Training

Wednesday – 30-Minute-High Intensity Interval Training (HIIT) – Treadmill 15-second sprints and a 45-second walk

Thursday – Lower Body Strength Training

Friday- Upper Body Strength Training 

Saturday and Sunday – Rest 

HIIT Workout For Endurance and Cardio 

Monday – Full Body Strength Training

Tuesday – 30-Minute-High Intensity Interval Training (HIIT) – 30 minutes Treadmill 15-second sprints and 45-second walk

Wednesday – Full Body Strength Training

Thursday – 30-Minute-High Intensity Interval Training (HIIT) – 30 minutes Spin Bike 15-second sprints and 45-second low-intensity pedal

Friday- Full Body Strength Training

Saturday –  30-Minute-High Intensity Interval Training (HIIT) – 30 minutes Outdoor run or treadmill 15-second sprints and a 45-second walk

Sunday – Rest