If you have a busy schedule, you know how difficult it is to find time to go to the gym. I've seen way more results doing this 16-minute HIIT workout than i ever did from long, endurance workouts. Below you'll find all the information you need on how to incorporate HIIT into your workout schedule, and how it can benefit you no matter what your overall goals are!

What is HIIT?

HIIT, otherwise known as High-Intensity Interval Training involves workouts that alternate between intense bursts of activity, followed by less intense recovery periods, or even complete rest.

Why HIIT?

Recent studies have proven that people who engage in HIIT workouts result in a 28.5% increase in weight loss compared to people who perform longer less intense workouts with the aim of weight loss. You will work out some serious amount of sweat without spending money and hours in the gym.

What are the benefits of HIIT?

• It will only take 16 minutes of your time
• Burns 25-30% more calories than other forms of workouts
• Your metabolism will be higher long after your workout
• Significantly increases fat loss
• Significantly improves cardiometabolic health, especially among obese and overweight individuals

Important Basics

• Never begin a new workout program without consulting your doctor
• Always begin with a warmup
• Always listen to your body
• Follow the 30/90 rule (30 seconds + recover 90 seconds x 8 times = 16 minutes) so you can maximize the training effect

What will you need to complete this workout session?

All you need to complete these workouts is 16 minutes of your time! Yes, only 16 minutes!

How often will you need to perform this workout?

It is recommended that you perform these workouts twice or thrice a week so that your body can recover properly. Let's say you begin your HIIT workout on a Monday, your next workout day will be on Wednesday, and the next on Friday, and so on. The human body takes about 48 hours to recover from a HIIT workout.

Tip: Planning for workouts can be made easier when you have a workout planner, which you can freely download here.

Will your progress be quicker if you perform it daily?

No, your progress won't be quicker. Research studies have proven that doing HIIT workouts every day would not have any more benefits than it would if you were to perform it thrice a week.

For the best results, these workouts should be performed a minimum of 3 times a week and complimented with balanced and healthy low-carb or low-calorie meals.

Tip: You can enjoy some of our delicious low-carb recipes by clicking here! or you can also enjoy our low-calorie meal plans by clicking here!

I compiled eight examples of HIIT workouts you can try out: You can download the PDF copy by clicking here! Or view them directly from the main website by clicking here! I hope these HIIT workouts help you achieve your fitness and/or weight loss goals!

If you try any of these HIIT workouts and find them share-worthy – which I hope you do – please share. Tag #smodernhealth on Instagram and don’t forget to check out my other blog posts!