Short on Workout Time? H.I.I.T. it!

Many people say they don’t workout because they simply “don’t have time”. A workout doesn’t have to be long to be effective.

If you want to improve your fitness but are time constrained, “HIIT” it.

Now you may have heard of HIIT or Tabata; both of which are high intensity exercises followed by a rest period.

HIIT requires that you work anywhere from 30 seconds to 2 minutes followed by a recovery of 30 seconds to 2 minutes. Your rest depends on your duration of work. If you work out for 30 seconds, you generally rest for 30 seconds to 1 minute (1:1 or 2:1 ratio) HIIT workouts can be 15 – 45 minutes long.

Tabata is done at a higher intensity where you work for 20 seconds and rest for 10 seconds. A Tabata workout is usually done in 4 minutes.


There are many benefits from this type of training.

  • The workouts are short!
  • There is no equipment required so you can do it anywhere. You want to focus on working your heart, not muscles.
  • It burns calories and boosts metabolism.
  • Studies have shown a greater loss of body fat in the 24 hours following HIIT versus steady state cardio.
  • With HIIT you burn fat stores, not muscle.

A great way for a beginner to start HIIT, is to run fast for 1 minute followed by a 2-second walk.

Repeat for 15 minutes.

You can also do HIIT on a treadmill, bike, elliptical or rowing machine.


Here is a quick HIIT workout you can do at home.

Do each move for 30 -45 seconds and rest for 60 seconds. Repeat for 15 minutes.

Push ups

You can do a traditional push-up or do a modified push up by placing your knees on the floor. You can also place your hands on a stable chair or bench to modify.

Butt kicks

Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.

High knees

Jog or walk in place lifting each knee as high as possible

Jumping jacks

Start upright with your feet hip-width apart , Jump your feet out while raising your arms. Repeat as fast as possible. Beginners can step side to side while raising the arms instead.

Jump Squats

Stand with your feet shoulder-width apart, arms at your sides. Squat down until your knees are bent about 90 degrees. Swing your arms overhead and jump upward as high as you can. Upon landing, gently bend your knees and sink back down into the squat position with control. Be sure to engage your core.Beginners can do regular squats as quickly as possible without jumping. (be sure to use your whole foot to jump)

HIIT workouts are meant to be intense but don’t go too hard or you’ll risk injury.  Remember to stop any exercise if you feel pain.

Bodyalicia schoroth