The Best HIIT Workouts For Your New Year’s Fitness Kick

HIIT workouts are a fan favourite for those who like sweating and hate wasting time - so, yeah, most of us. 

But if you’re unclear what HIIT is or how to do it, let us explain. High intensity interval training is a form of interval training that involves short bursts of super intense exercise - basically anything that works your whole body - with periods of rest or lower intensity exercise in between. 

In short, those short bursts of high intensity exercise add up to one killer workout in less time than it takes to drive to the gym. And we love to see that.

Now that we’re all on the same page on what exactly HIIT is, we’ve put together a list of our favourite HIIT workouts, so you can choose your own sweaty adventure depending on your vibe.

But first…

The Benefits Of HIIT


The harder your workout, the more time you need to recover before your next session. That’s why the National Academy of Sports Medicine recommends doing HIIT two to three times a week maximum with at least 48 hours between each sesh. If you ignore that rule, you could risk getting injured, which nobody wants. 


Proven to boost metabolism and build strength, high intensity exercise packs in the same benefits of lower and moderate intensity aerobic workouts in a much shorter time. So, if you’re short on time - which let’s face it, most of us are - HIIT is a good way forward.

Other benefits include: enhanced oxygen consumption capacity and lower blood sugar levels for those with diabetes. On top of that, most HIIT workouts do not require any training equipment, which means you can stay on top of your goals from the comfort of your own home. It’s a win win!

@aybl Full body days hit different💪 Shop new Impact collection from 7pm GMT tonight🔥 @taratalay #BeAYBL #Gymtok #Fullbody ♬ original sound - AYBL

Now that you’re up to speed with the benefits of HIIT, let’s jump straight into our five favourite workouts to get your blood pumping and heart racing.


We love a spin class because no matter where you are in your fitness journey, you can make it work for you. Make it as challenging as you like, but don’t forget to come equipped with a towel, as it gets pretty sweaty on that bike.

Spinning is an effective cardiovascular workout that is low impact, so is ideal for those wanting to get a sweat on while protecting their joints or while recovering from injury. 

Most classes usually last between 45 and 60 minutes long, which means you’ll enter aerobic activity which is great for improving your heart health and muscular endurance. And while those benefits are great, the atmosphere of a spin class is enough in itself to keep you going back for more!

HIIT Exercises: Spin


The machine that everyone has a love-hate relationship with, the StairMaster offers both strength and cardio with a side-serving of mental endurance all within a handy 45-minute session. Not to mention, it’ll give you killer leg burn.

To get you started, try this workout. It might seem like a lightweight option, but it’s anything but.

  • Warm-up (10-12 minutes): Start at an easy level and progress up one level every two minutes. When you reach your maximum level, maintain this for two minutes, then return to your starting level and recover for three minutes.
  • Main set: Repeat the above for 35 minutes, which is equal to seven lots of two minutes at highest level and three minutes of recovery.
  • Cool down: Maintain a low, steady pace for 10 minutes. 

High Intensity Exercise: StairMaster


Tabata is an effective way to torch serious calories fast, and entails specific interval timing and short recovery periods.

Developed by Dr Izumi Tabata to increase cardiovascular strength and build muscle strength, in a Tabata workout, each round lasts for four minutes. It requires 20 seconds of all out effort, followed by 10 seconds of rest, repeated eight times - and when we say ‘all out’, we mean all out. We’re talking 100 percent maximum effort for every burpee, tuck jump and mountain climber. It’s worth pushing yourself though because that’s how you get such a stellar workout in such a short amount of time.

However, there is one catch. Tabata-style workouts aren’t ideal for newbies. You need to finesse your form before you can push yourself safely.

HIIT: Tabata Training


We’re gonna be upfront, hill sprints are not for the faint hearted. It typically elicits some huffing and puffing and causes those leg muscles to burn, but rest assured, your efforts will not be in vain.

Hill training can enhance stamina, endurance, speed, strength and even form. It has also been shown to improve the strength and elasticity of tendons and ligaments

Your first session, performed after completing an easy run, should consist of just one or two eight-second sprints on a steep gradient of approximately six to eight percent. If you don’t know what that gradient looks or feels like, get on a treadmill and adjust the incline to six percent.

Thanks to the ‘repeated bout effect’, you’ll increasingly find it easier to run hard and fast, allowing you to increase your steep hill sprint training fairly rapidly. First, increase the number of eight-second sprints you perform by one or two sessions per week. Once you’re doing eight to 10 sprints, you can move to 10-second sprints and a slightly steeper hill.

HIIT Treadmill Workout: Hill Sprints


This HIIT workout session combines moderate intensity exercises with high intensity exercises for an intense cardio burn. Ending up a sweaty mess is guaranteed, but the best of it is, it requires zero equipment. 

But how does it work? Here’s the lowdown… For 30 seconds, you’ll do a moderate intensity exercise, followed by a slightly harder exercise, which you’ll perform for 20 seconds. In the last 10 seconds is when you give it your all. You’ll then get a full minute of active recovery. So, get ready, girls!

  • 30 seconds: Squat with alternating knee pull.
  • 20 seconds: High knees.
  • 10 seconds: Tuck jumps.
  • 60 seconds: Lateral lunges with twist.
  • Repeat this circuit three to five times.

    Full Body HIIT Workout

    Despite the love-hate relationship most of us have with HIIT, it’s not only remained popular through the years, but is growing ever more so - especially among celebrities and influencers alike. And it’s no surprise, seeing as this style of exercises allows you to achieve significant results in a shorter time frame. 

    Remember, you’re not working for long, so push yourself! The result? You’ll be breathless, yes, you’ll be sweaty, yes, but you’ll get so much from it.

    Love HIIT? Try our Full Body HIIT Workout With Katie Becknell.