Try HIIT Out – How to Incorporate HIIT (High Intensity Interval Training) into your Gym Routine

(High Intensity Interval Training

High Intensity Interval Training (HIIT) is getting more popular these days, especially for people who don’t have enough time to hit the gym. The good thing about this strategy is that it allows you to burn fat, and reach your fitness goals without spending too much time. If you are always on the go, 20 to 30 minutes in the gym following this technique per day will be more than enough. Here are some ways on how you can incorporate this technique with the usual gym equipment.

The Gym Bike

The gym bike is usually associated with long and mundane workouts – well, not anymore! Cycling works so well with HIIT that mainstream fitness methods have introduced HIIT cycling classes into the mix. It would only require a total of 5 minutes, including rest. It could be very challenging though. On the first 2 minutes, you will have 10 seconds of easy movement followed by a 20-second sprint. This set will be repeated 4 times for 2 minutes. Then, you will rest for a minute. On the second block, you will have only 10 seconds of sprint, but also 10 seconds of rest. You have to repeat this for 6 times, with a total of 2 minutes, followed by a 1-minute rest. The last 2 minutes will be to try as hard as you can without rest.


How much times do you normally spend on a treadmill before you stop and feel like you have done enough? For most people, the average is 20 to 30 minutes. This is using normal incline and speed. This HIIT technique allows you to spend just 10 minutes or even less and get the same benefit. To begin with, you need to set the speed at 10 mph. It is divided into 3 sets of 4 sprints. For all sets, you have to follow the 20 seconds run and 10 seconds rest rule. The only difference in each set is that the incline keeps increasing. For the first set, you put it at 0%, then 2% and 4%. You can keep doing this until you feel extremely tired. You may also vary the time so there will be more sprints and less rest.


This gym equipment mimics actual stairs, which are an awesome, readily available workout. The only difference is that you stay in the same place. The struggle is the same though or even worse, depending on the settings. For this equipment, you can inject the HIIT technique with a 4-step process that you can repeat 5 times. This takes only 20 minutes to finish. The set includes 2 minutes of normal walk or the easy recovery phase. It is followed by a 1-minute ladder walk that keeps increasing in speed for every 10 seconds then 1 minute of maximum effort where you try to walk as fast as you can. You just have to keep doing this until you feel really tired.

Jump rope

This basic equipment is used by athletes for warming up and conditioning the muscles. You can also inject HIIT using a jump rope. This technique will last for only 20 minutes. It is also very simple, but you need to exert a lot of effort. You just have to divide it into 2 rounds. For the first 10 minutes, you will repeat this process: 40 seconds easy jump, 10 seconds maximum effort, and 10 seconds rest. Once you are done with the first 10 minutes, you enter the second block for the next 10 minutes where you just keep jumping non-stop. If you miss a jump, you should do 5 burpees.

Incorporating HIIT into your regular training is a great way to spice up your training while increasing the overall beneath gained from your time at the gym. Try it out and let us know how it works out for you!

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