HIIT Training: Exercises to Improve Your Stamina and Burn Fat

In an era when we seem to have less time for taking care of ourselves, HIIT training has become one of the best ways to stay fit. Backed by reputable organisations and recommended by numerous health and sports professionals, this training method promises visible results in a short amount of time by combining intensity, efficiency, and versatility. But what's behind the acronyms and buzzwords that are taking over our gyms and homes?

What is HIIT and how does it help you improve your fitness?

HIIT stands for High Intensity Interval Training and consists of alternating short periods of very intense exercise with short breaks or phases of moderate activity. These quick bursts of effort force the body to adapt rapidly, thereby increasing energy expenditure, which allows you to continue to burn fat long after the session has ended.

One of the main advantages is efficiency: sessions of between 15 and 30 minutes can be enough to obtain benefits comparable to longer and continuous workouts. This form of exercise can also be adapted to suit all levels of fitness and can be practiced both in gyms and through HIIT workouts at home, without the need for specific equipment. 

HIIT Exercise Chart for Beginners

Experts recommend that beginners start off with simple exercises, prioritising technique over speed. Here's a basic HIIT exercise chart for beginners. Take note!

• Star jumps - 30 seconds.
• Squats - 30 seconds.
• Push-ups (kneeling if necessary) - 20 seconds.
• Mountain climbers - 30 seconds.
• Static plank - 20 seconds.

Rest 10-30 seconds between exercises and repeat the circuit 2 or 3 times. This approach engages large muscle groups and rapidly increases the heart rate, which is key for strengthening the cardiovascular system.

How to Structure a HIIT Workout for Fast Results

An effective HIIT workout must follow a clear structure that is usually divided into three fundamental phases:

1. Warm-up (5 minutes): joint mobility, active walking or gentle jumps. Preparing the body reduces the risk of injury. 
2. Main block (15-20 minutes): alternate intense exercises (20-30 seconds) with short breaks (10-30 seconds).
3. Return to calm (5 minutes): stretch and control your breathing to recover.

Intensity is key: during the active intervals, you should notice that you're so out of breath that chatting becomes difficult. For beginners, two or three sessions a week are sufficient. As your fitness improves, you can increase the duration of the workout or have fewer breaks.

Tips to maximise the benefits of your HIIT workout

To get the most out of HIIT, we recommend paying attention to a few key aspects:

• Listen to your body: HIIT is demanding. If you feel dizzy or sore, stop exercising.
• Prioritise technique: correct form prevents injuries and improves results.
• Get enough rest: recovery is also an important part of training. Alternate HIIT days with moderate activity.
• Make sure to have a balanced diet that's rich in quality fruits, vegetables and proteins, to maximise the effects of exercise. 
• Be consistent: exercising regularly is more effective than one intense workout.

As the World Health Organization reminds us, staying active is one of the key pillars for maintaining long-term health. HIIT isn't a passing trend – it's an effective and easy way to improve endurance, burn fat, and boost well-being, even when you're short on time.