{"id":4290,"date":"2022-06-10T05:31:00","date_gmt":"2022-06-10T05:31:00","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=4290"},"modified":"2022-06-10T17:32:04","modified_gmt":"2022-06-10T17:32:04","slug":"3-hiit-workouts-for-beginners-start-interval-training-and-sprint-running","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/3-hiit-workouts-for-beginners-start-interval-training-and-sprint-running\/","title":{"rendered":"3 HIIT Workouts for Beginners: Start Interval Training and Sprint Running!"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter wp-image-3735177 size-full\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-biker.jpg\" alt=\"This biker loves interval training.\" width=\"713\" height=\"316\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-biker.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-biker-300x133-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-biker-600x266-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>This High-Intensity Interval Training (HIIT) guide is probably the best interval training guide in the galaxy. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">My justification for such a bold claim? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;re really good at this stuff, AND we have dinosaurs and Muppets. <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Plus, lots of great gifs:<\/span><\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3569878\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/QWOP-1.gif\" alt=\"This runner can&#039;t do interval training.\" width=\"267\" height=\"178\" \/><\/p>\n<p><b>We build custom interval training programs just like the ones in this guide for our <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>1-on-1 Online Coaching Clients<\/b><\/a>, including workouts for at home, the gym, or even while traveling.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant a HIIT workout program you\u2019ll actually enjoy? Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>In this <em><span style=\"text-decoration: underline;\">Ultimate Guide to Interval Training<\/span><\/em>, we&#8217;ll cover:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#what_is_hiit\"><span style=\"font-weight: 400;\">What is interval training? What is HIIT?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#benefits_of_hiit\"><span style=\"font-weight: 400;\">What are the benefits of HIIT? Why should you do interval training?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#example_of_interval_training\"><span style=\"font-weight: 400;\">What\u2019s an example of interval training? How to do interval running.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#how_to_do_hiit\"><span style=\"font-weight: 400;\">How do HIIT workouts work?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#best_hiit\"><span style=\"font-weight: 400;\">What are the best HIIT exercises?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#hiit_and_weight_loss\"><span style=\"font-weight: 400;\">Is HIIT good for losing weight?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#start_hiit\"><span style=\"font-weight: 400;\">Getting started with interval training.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#mistakes_doing_hiit\"><span style=\"font-weight: 400;\">Mistakes to avoid when doing HIIT.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#hiit_timer\"><span style=\"font-weight: 400;\">HIIT timer recommendations.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#pick_a_hiit\"><span style=\"font-weight: 400;\">Our interval training workout recommendation.<\/span><\/a><\/li>\n<\/ul>\n<p><strong>If you\u2019re interested in starting a HIIT practice (which you are, \u2019cause you\u2019re here), you may want to try our new app!<\/strong> It contains a fun adventure that will take you from sitting on your couch to a full HIIT workout \u2013 with plenty of benchmarks in between for you to find your groove. No guesswork needed, just jump into the app and follow it&#8217;s next steps.<\/p>\n<p><strong>You can sign-up for a free trial right here:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p>Alright, let&#8217;s do this thang.<\/p>\n<p><span id=\"more-81\"><\/span><\/p>\n<h2><a name=\"what_is_hiit\"><\/a>What is Interval Training? What is HIIT?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569879\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/two-lego-bikers-713x446-1.jpg\" alt=\"These bikers love doing HIIT.\" width=\"713\" height=\"446\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/two-lego-bikers-713x446-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/two-lego-bikers-300x188-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/two-lego-bikers.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/two-lego-bikers-600x375-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>In 2018, High-Intensity Interval Training (HIIT) was ranked the number one fitness trend by American College of Sports Medicine.<\/b><a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/p>\n<p>They wrote:<\/p>\n<blockquote>\n<p>HIIT typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery and typically takes less than 30 minutes to perform.<\/p>\n<\/blockquote>\n<p>Essentially, HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.<\/p>\n<p><strong>Any exercise can be a form of HIIT, but here&#8217;s a common routine:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Jogging lightly for three minutes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pushing yourself harder for a minute (run or sprint).<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeating this cycle 4 more times.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Because everybody is busy and overwhelmed, fast results in the least amount of time is why most people discover HIIT.\u00a0<\/span><\/p>\n<p>Plus, you can do HIIT with just about anything, including a jump rope:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3756830\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-double-unders.gif\" alt=\"Coach Jim showing you jump rope double unders\" width=\"348\" height=\"196\" \/><\/p>\n<p><b>You may be asking, \u201c<\/b><b><i>Steve, just how short and intense are we talking about here? Also, your new haircut looks spiffy.<\/i><\/b><b>\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Thank you, you&#8217;re very kind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So let\u2019s explore the pros and cons of intervals.<\/span><\/p>\n<h2><a name=\"benefits_of_hiit\"><\/a>What are the Benefits of HIIT? Why Should You Do Interval Training?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3883278\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/man-sprint.jpg\" alt=\" silhouette of man running towards the sun at cloudy background\" width=\"867\" height=\"628\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/man-sprint.jpg 2407w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/man-sprint-300x217-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/man-sprint-713x516-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/man-sprint-768x556-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/man-sprint-1536x1112-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/man-sprint-2048x1483-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/man-sprint-600x434-1.jpg 600w\" sizes=\"(max-width: 867px) 100vw, 867px\" \/><\/p>\n<p><b>The 1996 landmark <a href=\"https:\/\/www.nerdfitness.com\/blog\/tabata-the-most-efficient-4-minutes-of-your-life\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tabata\u00a0<\/a>study demonstrated the benefits of extreme HIIT.<\/b><a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Izumi Tabata, from Japan\u2019s National Institute of Fitness and Sports, was obsessed with interval training. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The doctor sought to see exactly what kind of gains were obtained from short, intense, periods of exercise. He conducted an experiment with Olympic athletes on stationary bikes and put them through intense bouts of exercise followed by short periods of rest.<\/span><\/p>\n<p><b>The results were fascinating.<\/b><\/p>\n<p>Tabata found:<\/p>\n<blockquote>\n<p id=\"O6-18-8\">That 6 weeks of moderate-intensity endurance training did not affect anaerobic capacity, but that 6 weeks of high-intensity intermittent training (HIIT) may improve both anaerobic capacity and VO<sub>2max<\/sub>\u00a0simultaneously.<\/p>\n<\/blockquote>\n<p><b>Let&#8217;s translate that: compared to regular cardio, HIIT had a greater impact on improving BOTH:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aerobic increases (endurance).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Anaerobic increases (power).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><em>Even crazier?<\/em> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tabata was able to demonstrate improvements in his athletes with <span style=\"text-decoration: underline;\">just <\/span><\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">FOUR-MINUTE<\/span><\/span><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">\u00a0bursts<\/span>. <\/span><\/p>\n<p><em><strong>So what\u2019s happening here?<\/strong><\/em><\/p>\n<p><span style=\"text-decoration: underline;\">Simple<\/span>: your heart is a muscle.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3595570\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/heart-pumping.gif\" alt=\"Yes, the heart is a muscle.\" width=\"428\" height=\"280\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you keep your heart beating at a constant rate, never expanding it outside of its comfort zone, it will never grow stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By introducing chaos and pushing your muscles outside of their comfort zone, they must adapt and grow more resilient in order to survive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intense interval training challenges your heart by constantly forcing it outside of its comfort zone. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other words: <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">progressive overload<\/span><\/a> &#8211; the same concept behind <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">building strength<\/a>.<\/span><\/p>\n<p><strong><em>Coach Jim explains 7 different ways to achieve progressive overload in this video:<\/em><\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Progressive Overload? (+ How to Do It)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4tEKCMxXg1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Since Tabata\u2019s 1996 study, many other trials have shown the positive impact of interval training.\u00a0<\/b><\/p>\n<p><strong>Here are some of the benefits of High-Intensity Interval Training:<\/strong><\/p>\n<p><b><span style=\"text-decoration: underline;\">#1) HIIT can burn lots of calories in a short amount of time.<\/span><\/b><\/p>\n<p><b><span style=\"font-weight: 400;\">Revving up your effort requires more out of you, including calories.\u00a0<\/span><\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3601072\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/batman-running.gif\" alt=\"Batman has to fun whether he likes to or not...part of fighting crime means running 5Ks (ish).\" width=\"499\" height=\"279\" \/><\/p>\n<p>One study backed this up, finding HIIT burned about 20-30% more calories than regular cardio.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/p>\n<p>The researchers stated:<\/p>\n<blockquote>\n<p>These data suggest that individuals can burn more calories performing an HIIT session\u00a0 than spending the same amount of time performing a steady-state exercise session.<\/p>\n<\/blockquote>\n<p>The name of the game here is &#8220;intensity.&#8221; The more intense you go, the more calories you&#8217;ll burn.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">#2) HIIT for lowering blood sugar<\/span>.<\/strong> <span style=\"font-weight: 400;\">Managing blood sugar is really important for health, not just for diabetics. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those trying to lose fat should be aware of their blood sugar and corresponding insulin levels. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>The good news for our current discussion?<\/strong> HIIT has been shown to help lower and manage blood sugar levels.<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a><\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>#3) HIIT for heart health<\/strong><\/span>. <span style=\"font-weight: 400;\">Touching on the \u201cantifragile\u201d topic again, HIIT has been shown to help with overall cardiovascular health. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It does so in the same way traditional endurance training does, but at a fraction of the time (almost half).<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alright, let\u2019s chat about how to actually do some interval training. <\/span><\/p>\n<h2><a name=\"example_of_interval_training\"><\/a>What\u2019s an Example of Interval Training? How to Do Interval Running<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3879550\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym.jpg\" alt=\"Man running in a gym on a treadmill\" width=\"933\" height=\"395\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym.jpg 2508w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-300x127-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-713x302-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-768x326-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-1536x651-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-2048x868-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/treadmill-at-gym-600x254-1.jpg 600w\" sizes=\"(max-width: 933px) 100vw, 933px\" \/><\/p>\n<p><b>The key to HIIT is being able to go from \u201ceasy\u201d to \u201cdifficult.\u201d<\/b><span style=\"font-weight: 400;\"> All sorts of different exercises can get you there:<\/span><\/p>\n<ul>\n<li><b>Aerobic <\/b>(cardio).<\/li>\n<li><b>Bodyweight <\/b>(strength training).<\/li>\n<li><b>Resistance <\/b>(weight training).<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">HIIT is generally associated with running (aerobic), so we\u2019ll devote this section to just that. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The easiest way to experiment with HIIT would be to run.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3332372\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/ForrestGump.gif\" alt=\"Mr. Gump ran like 1,000 5Ks when he crossed America.\" width=\"480\" height=\"201\" \/><\/p>\n<p><b>Here\u2019s how to start with a basic HIIT running workout. <\/b><span style=\"font-weight: 400;\">Go to a park in your neighborhood. <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Warm-up<\/a> with some light jogging, high knees, and mobility &#8211; leg swings, arm swings, etc,<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And then begin your workout!<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run\/jog at a brisk pace for 30 seconds. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jog\/walk at a slower pace for 2 minutes. <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">After your rest, shoot for another 30-second run\/jog.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Continue until you get tired or after about ten \u201cpush\/rest\u201d intervals.<\/span><\/li>\n<\/ul>\n<p><strong>And BAM! You just did HIIT.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t get disheartened if you find yourself stopping a lot during your first week of HIIT training.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3601172\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/parks-and-rec.gif\" alt=\"Andy Dwyer hates running, but I bet he&#039;d like HIIT more.\" width=\"500\" height=\"262\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll be surprised how quickly you get better at this!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, \u201crunning\u201d or \u201cjogging\u201d is subjective. Whatever walking fast means to you is great. Do that for your periods of intensity.<\/span><\/p>\n<p><b>It should be noted, that the entire \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/couch-to-5k-crucial-things-to-know-before-you-start-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">Couch to 5K<\/a>\u201d concept rests on interval training through running.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s all broken down into \u201cwalking,\u201d \u201cjogging\u201d and \u201crunning.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> If you\u2019re curious, check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/couch-to-5k-crucial-things-to-know-before-you-start-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">in-depth Couch to 5k review<\/a>. If you want to start interval training, \u201cCouch to 5K\u201d could be a good way to do it.<\/span><\/p>\n<p><em><strong>More of an indoor person?<\/strong><\/em><\/p>\n<p><b>Consider a treadmill, where it actually sets intervals for you based on your desired difficulty.<\/b><\/p>\n<p>Just be careful on it&#8230;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3601083\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/running-accident.gif\" alt=\"Pay attention to your running technique or things can go wrong!\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll be talking about machines a lot more in the next section, but a treadmill is all you need to do a HIIT workout. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experiment with the speed and incline to find a setting that you would consider \u201cintense.\u201d Many machines can be programmed to flip between this and an \u201ceasy\u201d setting. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And you know what that means\u2026 boom! It\u2019s built for HIIT.<\/span><\/p>\n<p><strong>When we designed NF Journey (our awesome new app), we used an &#8220;<span style=\"text-decoration: underline;\">intense<\/span>&#8221; and &#8220;<span style=\"text-decoration: underline;\">easy<\/span>&#8221; interval switch for most of the workouts.<\/strong><\/p>\n<p>If you want, you can sign-up for a free trial right here to see what I mean:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<h2><a name=\"how_to_do_hiit\"><\/a>How do HIIT Workouts Work? (More HIIT cardio to choose from)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569882\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/two-lego-bikers-fruit-713x401-1.jpg\" alt=\"Biking is perfect for HIIT.\" width=\"713\" height=\"401\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/two-lego-bikers-fruit-713x401-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/two-lego-bikers-fruit-300x169-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/two-lego-bikers-fruit.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/two-lego-bikers-fruit-600x338-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>There are a lot of different aerobic exercises for HIIT cardio.<\/b><\/p>\n<p>For example, you could jump on a <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-biking\/\" target=\"_blank\" rel=\"noopener noreferrer\">bike,<\/a> which is like HIIT running but with wheels (duh):<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3569883\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/muppets-on-bikes.gif\" alt=\"Kermit loves interval training on his bike.\" width=\"394\" height=\"214\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Every spin class is based on HIIT cycling (<a href=\"https:\/\/www.soul-cycle.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">SoulCycle<\/a>, <a href=\"https:\/\/www.flywheelsports.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Flywheel<\/a>, or even your local gym now has spin classes). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">They\u2019re popular for a reason, and you can <a href=\"https:\/\/www.nerdfitness.com\/blog\/meeting-people-through-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\">make a friend or two<\/a>!<\/span><\/p>\n<p><b>Here are some more examples of interval training:<\/b><\/p>\n<ol>\n<li><b><span style=\"text-decoration: underline;\">Elliptical<\/span>. <\/b><span style=\"font-weight: 400;\">If it has a dial for resistance, it can be used for interval training. For a couple of minutes, go on low resistance (0-2 level). Then crank up the resistance for one minute (up to 8-10). Repeat this process 12 times, which will give you a 20-minute workout.<\/span><\/li>\n<li><b><span style=\"text-decoration: underline;\">Stair Climber<\/span>. <\/b><span style=\"font-weight: 400;\">Much like the elliptical, alternate between periods of low intensity for two minutes, then one minute for high intensity. The difference with the climber is the dial will control the speed of the stairs. Be careful. <\/span><\/li>\n<li><b><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-use-a-rowing-machine\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">Rowing Machine<\/span><\/a>. <span style=\"font-weight: 400;\">Start with a two-minute warm-up. On minute three, row like you\u2019re being chased by the Kraken for a full 60 seconds. Then catch your breath. The rowing machine might be hard to do for a full 20 minutes, since it\u2019s a lot of upper body. Shoot for ten minutes at first. <\/span><\/b><\/li>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-jump-rope-ultimate-beginners-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\">Jumping Rope<\/span><\/a>.<\/strong> <span style=\"font-weight: 400;\">Jumping rope is a full-body exercise. Also, it\u2019s fun. There\u2019s no dial here, your own body controls the pace of the jump. Follow the same two-minute easy, one-minute intense as above. Jump rope can also be done with friends!<\/span><\/li>\n<\/ol>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3569884\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/T-Rex-Jump.gif\" alt=\"This dino loves jump rope for HIIT.\" width=\"500\" height=\"281\" \/><\/p>\n<p><span style=\"font-weight: 400;\">So far we\u2019ve just been talking about aerobic exercises. <\/span><\/p>\n<p><strong>Let\u2019s cover our other categories, of bodyweight and resistance.<\/strong><\/p>\n<h2><a name=\"best_hiit\"><\/a>What Are the Best HIIT Exercises? (Two Other Forms of Interval Training)<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3883279\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-rowing.jpg\" alt=\"The woman rower in a boat, rowing on the tranquil lake\" width=\"929\" height=\"380\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-rowing.jpg 2507w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-rowing-300x123-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-rowing-713x292-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-rowing-768x314-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-rowing-1536x628-1.jpg 1536w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-rowing-2048x837-1.jpg 2048w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-rowing-600x245-1.jpg 600w\" sizes=\"(max-width: 929px) 100vw, 929px\" \/><\/p>\n<p><strong><i>\u201cSteve, this all sounds great. But I hate running!\u201d<\/i><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Confession: So do I. <\/span><\/p>\n<p>So I get my cardio in other forms!<\/p>\n<p><b>Here are some <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight exercises<\/a> to get going on HIIT:<\/b><\/p>\n<ul>\n<li><b>Burpees. <span style=\"font-weight: 400;\">Stand up, then squat down, kick your legs out, do a push-up, bring your legs back in, and explode up into a jump. Try to do 20 repetitions, then rest for two minutes. Repeat until you hate yourself:<\/span><\/b><\/li>\n<\/ul>\n<p>\n<iframe loading=\"lazy\" title=\"Burpee\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/41knz-ZUiBU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<ul>\n<li><b>Push-ups. <span style=\"font-weight: 400;\">For 20 seconds, do as many push-ups as possible. Rest. Then do it again. If you\u2019re worried about proper form, check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-up guide<\/a> and watch this: <\/span><\/b><\/li>\n<\/ul>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<ul>\n<li><b>Pull-ups. <span style=\"font-weight: 400;\">Same idea as above, do pull-ups for 20 seconds, then rest. If you can\u2019t do a pull-up, we got you covered in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">pull-up progression guide<\/a>:<\/span><\/b><\/li>\n<\/ul>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Pull Up | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/IwlDSQx5u3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Let\u2019s now chat about some <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Weight Training Examples<\/a> for HIIT:<\/b><\/p>\n<ol>\n<li><b><b><b>Kettlebell swing. <span style=\"font-weight: 400;\">For ten minutes, do 20 kettlebell swings on every minute.<\/span><\/b><\/b><\/b><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3756612\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/kettlebell-swing.gif\" alt=\"Coach Staci showing you the kettlebell swing\" width=\"398\" height=\"224\" \/><br \/>\nThis will be intense, and worthy of congratulations when you\u2019re done. Check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 Minute Beginner Kettlebell Workout<\/a> for everything you\u2019ve ever wanted to know about kettlebells.<\/li>\n<li><strong>Battle ropes.<\/strong> <span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If your gym has battle ropes, they\u2019ll be a great tool for HIIT. For intensity, the amount of slack in the rope determines the load. The more slack on the rope the tougher, and more intense, the workout. Also, don\u2019t get stuck in just up and down movements. Some variation will help target different muscles.<\/span><\/span><\/span><\/li>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">Weight lifting<\/a>.<\/strong> <span style=\"font-weight: 400;\">The critical piece will be moving from one exercise to another quickly enough. For example, hustling from the bench press to the lat bar: <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">we call this circuit training<\/a>!<\/span><\/li>\n<\/ol>\n<p><b>To answer your next question: yes, you can also do circuit training as a form of HIIT.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Circuit training is going through a sequence of exercises, or stations, back to back.<\/span><\/p>\n<p><strong>Coach Lauren explains the ins and outs of circuit training in this video:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Circuit Training? (Get Started at Home or the Gym)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/e5YmBRYozjo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">So in a circuit you could go from push-ups to pull-ups, back to push-ups, only resting briefly from one exercise to another. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Circuit training would be perfect to mix into a HIIT workout, since you can design your circuit to be very intense. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our post for <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">15 Circuit Training Routines to choose from<\/a>. <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Plus, there\u2019s a Batman workout hidden in there. You\u2019re welcome.<\/span><\/em><\/p>\n<p><strong>We create custom HIIT programs for busy people like you that are ACTUALLY fun.\u00a0<\/strong>If you&#8217;re looking for a supportive coach to guide you and tell you exactly what to do each day, we got you covered!<\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tExercise doesn\u2019t have to suck. Learn more about our coaching program!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><span style=\"font-weight: 400;\"><strong>If you just want a beginner circuit to get started with<\/strong>, you can try out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout Routine<\/a>. Plus you can download a free worksheet to track your progress with this circuit when you join the Rebellion below:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"81\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.103.36\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-06-10 17:16:16\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><b>Oh, what&#8217;s that? You want to have even MORE fun while getting the benefits of HIIT?\u00a0<\/b><\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3603232\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Crazy-Interval-Training.gif\" alt=\"Let&#039;s get crazy with Interval Training\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Sure. Let\u2019s think outside the box:<\/span><\/p>\n<p><strong>Basketball, tennis, soccer, and Ultimate (frisbee) are AMAZING styles of exercise that use interval training (it\u2019s all start and stop!). <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Run here, catch this, and wait for the next round to start. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s what we\u2019re looking for in a HIIT workout.<\/span><\/p>\n<p>So pick a form of <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">FUN exercise<\/a> that gets your heart racing faster and slower throughout the activity (yes, I suppose even THAT activity would count).<\/p>\n<h2><a name=\"hiit_and_weight_loss\"><\/a>Is HIIT Good for Losing Weight? Is Interval Training Good for Losing Weight?<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569886\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/mermaid-713x401-1.jpg\" alt=\"This mermaid is interested in HIIT for weight loss.\" width=\"713\" height=\"401\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/mermaid-713x401-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/mermaid-300x169-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/mermaid.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/mermaid-600x338-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>My guess is that you\u2019re reading this article because you\u2019re trying to get the most efficient \u201cbang for your buck\u201d when it comes to <a href=\"https:\/\/www.nerdfitness.com\/blog\/get-in-shape\/\" target=\"_blank\" rel=\"noopener noreferrer\">getting in shape<\/a>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">And HIIT is a great form of exercise and COULD help with weight loss. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I will, however, lower some of these outlandish claims that exist in the media. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, Time magazine calls HIIT \u201cmiraculous\u201d in one article.<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s a little much, even for me, who writes for a living on why you should work out and likes using hyperbole for effect.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Seriously, I\u2019m better at it than ANYBODY ON THE PLANET. <\/span><\/p>\n<p>Ahem.<\/p>\n<p><b> Cardio, strength training, and HIIT all have many benefits.<\/b><\/p>\n<p>However, a meta-study reviewed HIIT compared to steady-state cardio, specially looking at fat loss.<\/p>\n<p><em>The results?<\/em><\/p>\n<p>They found no real difference.<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3920144\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/does-not-matter.gif\" alt=\"The Doctor saying &quot;it doesn&#039;t matter&quot;\" width=\"480\" height=\"270\" \/><\/p>\n<p>As researchers noted:<\/p>\n<blockquote>\n<p>Regular exercise is an integral component of long-term weight management. However, unless implemented in very large volumes, short-term exercise in isolation (including HIIT) is unlikely to produce clinically meaningful fat loss.<\/p>\n<\/blockquote>\n<p><i>What&#8217;s that mean?<\/i><\/p>\n<p>As long as your energy expenditure is the same (and you&#8217;re in a caloric deficit), steady-state cardio is equivalent to HIIT for fat loss.<\/p>\n<p><strong>In other words, if you <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">want to lose body fat<\/a>, how you eat will be responsible for 80% of your success or failure.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">It doesn&#8217;t matter how many intervals you do &#8211; it\u2019s not gonna help you lose weight if you don\u2019t also fix your nutrition. <\/span><\/p>\n<p><strong>You can read our <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener\">Beginner\u2019s Guide to Healthy Eating<\/a> if you want more information, which will help you build a plate like this:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616724\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2.png\" alt=\"If your meal plate looks like this, you&#039;re doing a lot of the heavy lifting for weight loss.\" width=\"720\" height=\"567\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2.png 720w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-300x236-1.png 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-713x561-1.png 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-600x473-1.png 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><strong>And if you want to download our free <span style=\"text-decoration: underline;\">10-level Nutrition Guide<\/span> to help you fix your diet starting today, you can do so by signing up in the box below:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta nf-diet  shortcode-form-14 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><\/p>\n<div class=\"title-first\">Download our free weight loss guide<\/div>\n<div class=\"title-second\">THE NERD FITNESS DIET: 10 Levels to Change Your Life<\/div>\n<p><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Follow our 10-level nutrition system at your own pace<\/li>\n<li>What you need to know about weight loss and healthy eating<\/li>\n<li>3 Simple rules we follow every day to stay on target<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"81\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.103.36\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-06-10 17:16:16\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get It Now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><a name=\"start_hiit\"><\/a>Getting Started with Interval Training<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569887\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/pirates-getting-started-713x401-1.jpg\" alt=\"These pirates are ready to do some HIIT.\" width=\"713\" height=\"401\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/pirates-getting-started-713x401-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/pirates-getting-started-300x169-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/pirates-getting-started.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/pirates-getting-started-600x338-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>When it\u2019s time to advance your high-intensity interval training, think about the following:<\/b><\/p>\n<ol>\n<li><b>Frequency.<span style=\"font-weight: 400;\"> This would be the number of intervals in your workout.<\/span><\/b><\/li>\n<li><strong>Intensity.<\/strong> <span style=\"font-weight: 400;\">How hard are you going in each interval?<\/span><\/li>\n<li><strong>Time.<\/strong> <span style=\"font-weight: 400;\">How long are your intervals and rest periods?<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Maybe you start out doing 3 intervals of intense running. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once it becomes routine, bring it up to 4.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maybe you crank the resistance on your stationary bike to \u201c8\u201d during your intense interval. When it becomes normal, bring it up to \u201c10.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maybe you do pull-ups for 20 seconds. When you\u2019ve got a good handle on that, aim for 30 seconds. <\/span><\/p>\n<p><b>This mindset will keep you advancing in interval training.<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584487\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Final-Fantasy-Victory.gif\" alt=\"A group of allies can help with victory\" width=\"326\" height=\"250\" \/><\/p>\n<p>Consistency is the name of the game here. <span style=\"font-weight: 400;\">Even just doing a HIIT workout once a week will help you progress in all three categories.<\/span><\/p>\n<p><strong>For more ideas on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-start-working-out-consistently\/\" target=\"_blank\" rel=\"noopener\">how to improve workout consistency<\/a>, check out this video from Coach Jim:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Build (and Improve) Your Workout Consistency!\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/S0WO6TnjzWY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">Oh, and if you want help along the way, don&#8217;t forget about our Online Coaching Program:<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWant a program that adapts to your progress each month? Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"mistakes_doing_hiit\"><\/a>Mistakes to Avoid When Doing High-Intensity Interval Training<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569888\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/legos-fighting-713x475-1.jpg\" alt=\"Don&#039;t anger people by doing HIIT wrong.\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/legos-fighting-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/legos-fighting-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/legos-fighting-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/legos-fighting-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/legos-fighting.jpg 1280w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>There\u2019s a lot to consider when embarking on a HIIT practice. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">No matter which routine you end up starting with, make sure you follow these words of wisdom:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><b>Ease into it. <\/b><span style=\"font-weight: 400;\">As the saying goes, \u201cyou must walk before you can run.\u201d The importance is building a HIIT practice. If you need to go \u201cless intense\u201d before progressing to \u201cintense,\u201d that\u2019s fine. It\u2019ll help build your aerobic capabilities (endurance), which will be important when working on intensity. <a href=\"https:\/\/www.nerdfitness.com\/blog\/walking\/\" target=\"_blank\" rel=\"noopener noreferrer\">Start with walking<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Keep proper form. <\/b><span style=\"font-weight: 400;\">Doing your movements correctly will help prevent injury. Here&#8217;s <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to run properly<\/a>. This is even more critical in your later intervals, where you may be exhausted and tired. If you find yourself breaking form, go ahead and slow down. Intense isn\u2019t worth an injury.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Get rest.<\/b><span style=\"font-weight: 400;\"> Our bodies actually build muscle while we are resting. So take some <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u201coff days\u201d<\/a> from your HIIT practice. Want to stay active on these days? <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">Do some fun exercise<\/a>!<\/span><\/li>\n<\/ol>\n<p><strong>Take it easy, focus on your form, and make sure to prioritize rest.<\/strong><\/p>\n<h2><a name=\"hiit_timer\"><\/a>HIIT Timer Recommendations<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569889\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/stopwatch-713x476-1.jpg\" alt=\"A timer is great for doing interval training.\" width=\"713\" height=\"476\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/stopwatch-713x476-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/stopwatch-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/stopwatch-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/stopwatch-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/stopwatch.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>HIIT centers on doing intervals. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">One moment it\u2019s intense, the next you\u2019re onto a short rest break.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good way to know when it\u2019s time to go from one sequence to the next is a timer. A loud \u201cbeep\u201d can tell you when it\u2019s okay to catch your breath or when you have to kick it in gear.<\/span><\/p>\n<p><strong>Here are 5 HIIT timers you can try out:<\/strong><\/p>\n<ol>\n<li><b><a href=\"https:\/\/www.runtastic.com\/en\/apps\" target=\"_blank\" rel=\"noopener noreferrer\">Runtastic<\/a>.<\/b><span style=\"font-weight: 400;\"> Don\u2019t let the name fool you, this free app is for more than just running. You can customize for many different interval workouts, depending on what exercise you go with. And the interface looks slick.<\/span><\/li>\n<li><b><a href=\"https:\/\/www.runloop.com\/seconds-pro\" target=\"_blank\" rel=\"noopener noreferrer\">Seconds<\/a>.<\/b><span style=\"font-weight: 400;\"> It\u2019s free and customizable to any form of HIIT. It can also integrate with your music, which is pretty sweet.<\/span><\/li>\n<li><b><a href=\"https:\/\/perigee.se\/apps\/seven\/\" target=\"_blank\" rel=\"noopener noreferrer\">Seven<\/a>. <span style=\"font-weight: 400;\">If you\u2019re new to HIIT, Seven would be a good app for you. It\u2019s free, plus it has illustrations for exercises. You also get to customize your own virtual personal trainer, which may be the future of fitness. The bots are coming&#8230;<\/span><\/b><\/li>\n<li><strong><a href=\"https:\/\/sworkit.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sworkit<\/a>.<\/strong> <span style=\"font-weight: 400;\">First off, it\u2019s a clever name (taken from \u201cSimply Work It.\u201d) Second, it\u2019s free. Third, it can display your workout, goals, and calories burned. I like it.<\/span><\/li>\n<li><b><a href=\"https:\/\/7minuteworkout.jnj.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">J&amp;J Official Seven Minute Workout<\/a>. <\/b><span style=\"font-weight: 400;\">This free app from Johnson &amp; Johnson is actually really awesome. It has premade workouts you can choose form based on your fitness level, or tweak them to make it your own.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><strong>Also, we need to talk about interval timers.<\/strong> Most of the apps referenced are completely customizable. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can change the intense interval from 120 seconds to 90 seconds. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is critical because it\u2019s up to you to decide how long you can do intense vs. rest.<\/span><\/p>\n<p><b>Generally, folks recommend one minute of intensity and then two for rest when doing HIIT. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">However, this all depends on the individual, and exercises performed. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, burpees are tougher to do than jumping over a rope:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623289\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/burpee.gif\" alt=\"The infamous burpee bodyweight exercise!\" width=\"404\" height=\"227\" \/><\/p>\n<p><span style=\"font-weight: 400;\">So feel free to make changes like 30 seconds of intensity and three minutes of rest. Make it your own.<\/span><\/p>\n<p><b>Whatever way you chose to do HIIT, is fine, as long as you actually do it. <\/b><span style=\"font-weight: 400;\">The benefits of HIIT kick in when going HARD for you. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other words, you don\u2019t have to be an Olympic athlete to get the benefits of HIIT.<a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">A light jog totally works. Just don&#8217;t do it in a mascot costume.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3532841\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/giphy-2-1-1.gif\" alt=\"Running - just don&#039;t fall over!\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>As we discussed, if you\u2019re consistent, you\u2019ll improve.<\/strong> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So don\u2019t stress about where you have to start. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">For now, download an app and get going. Ours will help you train with HIIT too:<\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<h2><a name=\"pick_a_hiit\"><\/a>I hate multiple choice. Pick a HIIT workout for me!<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569890\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/trooper-running-in-rain-713x476-1.jpg\" alt=\"This lego loves running for HIIT.\" width=\"713\" height=\"476\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/trooper-running-in-rain-713x476-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/trooper-running-in-rain-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/trooper-running-in-rain-768x512-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/trooper-running-in-rain-600x400-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/trooper-running-in-rain.jpg 1024w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Let\u2019s power walk as our form of HIIT.\u00a0<\/b><\/p>\n<p>This is an example of a beginner HIIT workout we might prescribe for our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Coaching Clients<\/a> who are starting to train for their first 5K.<\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s do seven intervals, two minutes each:<\/span><\/p>\n<ol>\n<li><b>Warm-up. <span style=\"font-weight: 400;\">For three minutes, walk at an easy pace.<\/span><\/b><\/li>\n<li><strong>Intervals.<\/strong> <span style=\"font-weight: 400;\">For the first 60 seconds, power walk, like you\u2019re trying to beat someone to the front of the line at Starbucks. <\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>For the next 60 seconds, just walk<\/strong>. <\/span><\/li>\n<li><strong>Repeat six more times.<\/strong><\/li>\n<li><strong>Cool down.<\/strong> <span style=\"font-weight: 400;\">You can do some more light walking, or a little bit of stretching here would be great.<\/span><\/li>\n<\/ol>\n<p><strong>Total time: 20 minutes.<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3602631\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/wayne-thumbs-up.gif\" alt=\"Wayne is stoked that he made his small change for weight loss.\" width=\"480\" height=\"264\" \/><\/p>\n<p><span style=\"font-weight: 400;\">I want to stress, that you can do just about any exercise in exchange for this routine. Just minus \u201cpower walk\u201d and add \u201cpush-ups and bodyweight squats\u201d <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019ll still be a great HIIT workout.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">\u201cBut Steve, that\u2019s still multiple choice!\u201d <\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Right, right\u2026 sorry. Stick to power walking! Done!<\/span><\/p>\n<h2>How to Start Interval Training now<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3569891\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/jumping-in-sunset-713x475-1.jpg\" alt=\"These two girls jump for their interval training.\" width=\"713\" height=\"475\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/jumping-in-sunset-713x475-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/jumping-in-sunset-300x200-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/jumping-in-sunset.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/jumping-in-sunset-600x400-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Do our power walking routine above.<\/b><span style=\"font-weight: 400;\"> It\u2019s a great place to start. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, our goal at this stage is to &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-healthy-habits-that-stick\/\" target=\"_blank\" rel=\"noopener noreferrer\">build the habit.<\/a>&#8221; <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We can work on \u201cwhoa, that was intense\u201d later.<\/span><\/p>\n<p><strong>If you&#8217;re looking for EVEN MORE stuff to do, we have a few options for ya:<\/strong><\/p>\n<p style=\"text-align: left;\"><b>1) <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/?ccta-origin=https%3A%2F%2Fwww.nerdfitness.com%2Fblog%2Fhow-to-build-your-own-workout-routine%2F\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Check out our popular 1-on-1 coaching program<\/b><\/a><b>.<\/b><span style=\"font-weight: 400;\"> You&#8217;ll work with our certified NF instructors who will get to know you better than you know yourself and program your workouts and nutrition for you.<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur coaching program kicks ass. Let us help you reach your goals!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong><b>2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!<\/b><\/strong><\/p>\n<p>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Enlist in the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our guide, <\/span><strong><span style=\"text-decoration: underline;\"><i>Strength Training 101: Everything You Need to Know<\/i><\/span><\/strong><span style=\"font-weight: 400;\">. It\u2019ll help you start incorporating interval training into your workouts. <\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"81\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.103.36\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-06-10 17:16:16\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><strong>There are a zillion ways to do HIIT, so don\u2019t let the options paralyze you. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Pick one. Anyone. And get to it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval training, in any form, is a solid fitness choice and a great practice to have in the workout arsenal. <\/span><\/p>\n<p>Any questions?<\/p>\n<p>Which HIIT workout style is your favorite?<\/p>\n<p>Leave it in the comments below!<\/p>\n<p><b>-Steve<\/b><\/p>\n<p><strong>PS:\u00a0<\/strong>Make sure you check out the rest of our content on interval training:<\/p>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-min-hiit-workout-for-home-the-ultimate-guide-for-interval-training-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">The HIIT Workout for Home<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/tabata-the-most-efficient-4-minutes-of-your-life\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do Tabata Sprints<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/couch-to-5k-crucial-things-to-know-before-you-start-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">Should You Do Couch to 5K?<\/a><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All photo credits can be found in this footnote.<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a><\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">Check out that article from ACSP <a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2017\/11000\/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2018__The.6.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">Read Tabata&#8217;s original study <a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/1996\/10000\/Effects_of_moderate_intensity_endurance_and.18.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">You can find that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\" target=\"_blank\" rel=\"noopener\">study here<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">Check out the one such study on HIIT and insulin resistance <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24509992\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>. Another can be read right <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26481101\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Check out the comparison of HIIT and regular cardio on heart health <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2494806\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">Said <a href=\"http:\/\/time.com\/4893161\/hiit-high-intensity-interval-training-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">article<\/a>.<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">There&#8217;s that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28513103\/\" target=\"_blank\" rel=\"noopener\">meta-study<\/a> .<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">This <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22994393\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a> demonstrated the benefits of HIIT on &#8216;recreational active&#8217; participates, showing that the Tabata principles work on regular folks too, not just Olympic athletes.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">Photo: <a href=\"https:\/\/www.flickr.com\/photos\/126661502@N05\/31838848455\" target=\"_blank\" rel=\"noopener noreferrer\">Biking on a Rail<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/reiterlied\/31002275885\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Countryside Ride<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/126661502@N05\/29459482831\" target=\"_blank\" rel=\"noopener noreferrer\">Plundering in Koln<\/a>, Marina Pissarova \u00a9 123RF.com, Brian Jackson \u00a9 123RF.com, Ivan Smuk \u00a9 123RF.com, <a href=\"https:\/\/www.flickr.com\/photos\/reiterlied\/29232072890\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mermaid<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/126661502@N05\/35411596973\" target=\"_blank\" rel=\"noopener noreferrer\">Stranded<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/27917559@N05\/26158461169\" target=\"_blank\" rel=\"noopener noreferrer\">Troll<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/114240786@N08\/44984423264\" target=\"_blank\" rel=\"noopener noreferrer\">Stopwatch<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/45940879@N04\/7319769482\" target=\"_blank\" rel=\"noopener noreferrer\">Trooper<\/a>, <a href=\"https:\/\/pixabay.com\/en\/youth-active-jump-happy-sunrise-570881\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jump<\/a><a href=\"#refmark-11\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\">3 HIIT Workouts for Beginners: Start Interval Training and Sprint Running!<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This High-Intensity Interval Training (HIIT) guide is probably the best interval training guide in the galaxy. My justification for such a bold claim? We\u2019re really good at this stuff, AND we have dinosaurs and Muppets. Plus, lots of great gifs: We build custom interval training programs just like the ones in this guide for our [\u2026]<br \/>\nThe post 3 HIIT Workouts for Beginners: Start Interval Training and Sprint Running! first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":4292,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4290"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=4290"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4290\/revisions"}],"predecessor-version":[{"id":4351,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4290\/revisions\/4351"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/4292"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=4290"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=4290"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=4290"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}