HIIT training: weight loss in less than 30 minutes

In the world of fitness, a new technique has emerged that has captured the attention of athletes and exercise enthusiasts alike: HIIT training, or High-Intensity Interval Training. What exactly is HIIT and why has it gained so much popularity in recent years? In this article, we show you the important health and fitness benefits HIIT can offer.

HIIT is much more than a fad; it is a science-backed training strategy that challenges the traditional boundaries of exercise. By alternating short but intense bursts of physical activity with periods of recovery, HIIT triggers a series of physiological responses that bring the body to peak performance in minimal time.

But what makes HIIT so effective? As we delve deeper into the benefits, we’ll discover how this form of training not only boosts calorie burn and weight loss, but also boosts cardiovascular health, improves endurance and triggers metabolic adaptations that continue to burn calories even after the session is over.

Join us on a journey into the world of HIIT, where we explore its fundamentals, uncover its secrets to success and dive into the transformative benefits it offers for mind, body and spirit. Get ready to elevate your training and unleash your full potential with HIIT training!

mujer en el gimnasio realizando una rutina de entrenamiento HIIT

What is HIIT training?

HIIT, or High-Intensity Interval Training, is a form of exercise that combines short bursts of high-intensity physical activity with periods of recovery or rest. During a HIIT session, you alternate between intervals of high-intensity exercise, where you push yourself to your maximum, and periods of rest or active recovery.

The key to HIIT is to reach a very high level of exertion during the work intervals. This can involve exercises such as sprints, lunges, push-ups, squats, burpees, among others. Work intervals typically last 20 to 90 seconds, and are performed at an intensity close to maximum effort. After each intense work interval, a brief recovery or active rest period is allowed, which is usually 10 to 60 seconds.

HIIT training can be adapted to a variety of activities and fitness levels. It can be done with running, stationary cycling, elliptical, jumping rope, swimming, or even bodyweight exercises at home.

The main advantage of HIIT is its effectiveness in improving cardiovascular health, increasing endurance, burning calories and improving body composition in a relatively short period of time. In addition, HIIT can help increase metabolism, improve insulin sensitivity and promote fat burning, both during exercise and at rest.

HIIT training is popular among people with busy schedules, as the sessions are often short but intense, allowing for significant results in less time. However, it is important to remember that HIIT is demanding and is not suitable for all fitness levels. It is advisable to consult with a health professional before starting a HIIT programme, especially if you are new to exercise or have pre-existing medical conditions.

Benefits of HIIT

HIIT training has gained popularity among fitness enthusiasts due to its numerous health and fitness benefits. Here are some of the most prominent benefits of HIIT training:

Calorie burning and weight loss

HIIT is known for its ability to burn calories efficiently. Through short but intense bursts of exercise, the metabolism is stimulated, resulting in a higher calorie burn during and after the workout.

Improving cardiovascular health

HIIT improves heart health by increasing aerobic capacity and improving blood circulation. It can reduce cardiovascular risk factors such as blood pressure and cholesterol levels, thus contributing to cardiovascular health.

Increasing endurance and aerobic capacity

Alternating between periods of high intensity and rest improves muscular endurance and lung capacity. This allows for more intense physical activities over a longer period of time.

Preservation of muscle mass

Unlike some exercise methods that can lead to muscle loss, HIIT can preserve and, in some cases, increase muscle mass, contributing to a more toned physique.

Increased metabolism

HIIT can trigger metabolic adaptations that improve the body’s efficiency in utilising oxygen and nutrients, thus improving overall athletic capacity.

Post-combustion effect

The afterburn effect that occurs after a HIIT session explains how the body continues to burn calories in the hours following the workout due to the increased metabolism.

HIIT training exercises

Here are some of the exercises you can incorporate into your high-intensity HIIT workouts.


Running at maximum speed for a short period of time, followed by a period of walking or light jogging for recovery.


Combination of push-ups, lunges and knee bends in one fluid, continuous movement. Perform as many burpees as possible in a set period of time, followed by a short rest.

Jumping squats

Perform traditional squats and, on rising, jump explosively upwards. Land softly and repeat the movement continuously for a set time interval.

Mountain Climbers

Assume a plank position with hands and feet on the floor. Alternately bring your knees to your chest in a quick, controlled movement, keeping your core contracted. Perform as many mountain climbers as possible within a specified time.


Perform push-ups with an explosive upward push to lift the hands off the ground at the end of the movement. Alternate between explosive push-ups and traditional push-ups to vary the intensity.

Hombre haciendo flexiones como parte de el entrenamiento HIIT

HIIT training routine

Warm-up (5-10 minutes):

Perform dynamic warm-up exercises, such as jumping jacks, dynamic stretching, running in place or hip rolls, for 5-10 minutes to increase body temperature and prepare muscles for intense exercise.

HIIT training (20 minutes):

This HIIT routine consists of 4 rounds of exercise, each with 4 minutes of work followed by 1 minute of active rest.

Round 1

  • Sprint in place for 20 seconds.
  • Active rest: walking or light jogging in place for 40 seconds.
  • Repeat the sprint and active rest for a total of 4 minutes.

Round 2

  • Explosive push-ups for 20 seconds.
  • Active rest: walking or sumo squats for 40 seconds.
  • Repeat the push-ups and active rest for a total of 4 minutes.

Round 3

  • Scissor jumps for 20 seconds.
  • Active rest: do planks for 40 seconds.
  • Repeat the jumping jacks and active rest for a total of 4 minutes.

Round 4

  • Mountain climbers for 20 seconds.
  • Active rest: do sit-ups for 40 seconds.
  • Repeat the mountain climbers and active rest for a total of 4 minutes.

Stretching (5-10 minutes):

Perform cool-down exercises such as walking or light jogging, followed by static stretching to help reduce heart rate and promote muscle flexibility.

Duration of HIIT training

The duration of a HIIT workout can vary depending on several factors, such as fitness level, individual goals, type of exercises and intensity of the intervals. However, HIIT workouts are usually shorter compared to other types of exercise due to their high intensity.

A typical HIIT workout can last between 15 and 30 minutes, including both work intervals and rest periods. It is important to note that the key to HIIT is to keep the intensity high during the work intervals, which can result in increased muscle and cardiovascular fatigue in a shorter period of time.

One of the advantages of HIIT is its time efficiency. Due to its intense nature, significant gains can be made in a short period of time. This makes it ideal for people with busy schedules who are looking to maximise their training time.

However, it is important to remember that the quality of training is more important than the duration. It is crucial to maintain proper technique and make sure to work at an intensity that is challenging but safe. Listening to the body and allowing sufficient recovery time between workouts is also critical to avoid overtraining and injury.

Equipment needed for HIIT training

HIIT training is known for its simplicity and versatility, which means that it can be performed with a small amount of specialised equipment.

Comfortable sportswear

Wear sports clothing that allows you to move freely and wicks away sweat to keep you cool and dry during exercise.

Appropriate sports footwear

It is important to wear appropriate sports shoes that provide support and cushioning to reduce the risk of injury, especially during high intensity movements such as jumping and sprinting.

Watch or timer

A timer or watch with a timer function is useful for monitoring work and rest intervals during your HIIT workout. You can also use fitness apps on your smartphone that have built-in timers.


If you are doing floor exercises, such as push-ups or sit-ups, an exercise mat can provide additional comfort and protection for your joints.

Water bottle or shaker

Stay hydrated during your HIIT workout by drinking water before, during and after exercise.

Deportista hidratándose después del ejercicio físico
HIIT training: weight loss in less than 30 minutes
HIIT training: weight loss in less than 30 minutes In the world of fitness, a new technique has emerged that has captured the attention of athletes and exercise enthusiasts alike: HIIT training, or High-Intensity Interval Training. What …
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HIIT training: weight loss in less than 30 minutes

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