What is HIIT

High Intensity Interval Training (HIIT) is a a form of physical activity in which a set of exercises are repeated followed by a short recovery time (Ross, 2016). 


Why you should try HIIT at home

A HIIT workout can be completed at home with little to no equipment. In a study completed in Spain during the COVID19 pandemic, at home HIIT workouts were shown to reduce overall body weight and help improve mental health (Alonso-Fernández, 2022).

Format of a typical HIIT exercise*

Cardio warm up with stretching
20 seconds of exercise 
10 seconds of rest  
repeat for 7 more cycles
Total time 4 minutes of HIIT 

*prior to starting any workout
consult your physician

Mental health benefits

Physical activity, like HIIT, has been shown to reduce depression and anxiety (Alves, 2021). HIIT can improve mental health in people from all ages (Leahy, 2020). A "decline in physical activity may also contribute to increased prevalence of mental health disorders." Some of the mental health disorders discussed are low self-esteem, anxiety and depression (Leahy, 2020).

HIIT example

20 seconds of exercise at a high intensity
10 seconds of rest
Squat Jump 
Push Up
High Skipping 
Isometric Front Plank
Jump on the bench / box 
Mountain Climbers
Lateral Sprints 

(Alonso-Fernández, 2016)

HIIT example with running 

Run 1/2 mile 

Push Up 10 
Squat 20 
Crunches 30 
Plank 30 seconds 
rest 45 seconds

Free online workout program by Womens Health Magaizne 

At home HIIT workout from as little as 5 minutes up to 45 minutes, most with no equipment needed. 

Quick at home free workouts

6 week free online program by  Muscle and Fitness magazine 

An at home resource provides a different set of exercise each week to bulk up and increase cardio fitness. The verity of exercise adds an element of fun to your routine. 
6 week program 


Alonso-Fernández, D., Fernández-Rodríguez, R., Taboada-Iglesias, Y., & Gutiérrez-Sánchez, Á. (2022b).         Impact of high-intensity interval training on body composition and depressive symptoms in adults           under home confinement. International Journal of Environmental Research and Public Health,                 19(10), 6145. doi:10.3390/ijerph19106145

Chandler, R. M., & Stringer, A. J. (2020). A comprehensive exploration into utilizing high-intensity                    interval training (HIIT) in physical education classes. Journal of Physical Education, Recreation &            Dance, 91(1), 14-23. doi:10.1080/07303084.2019.1679296

Dowd, A. J., Kronlund, L., Warbeck, C., Parmar, C., Daun, J. T., Wytsma-Fisher, K., et al. (2022). Effects of       a 12-week HIIT + group mediated cognitive behavioural intervention on quality of life among                     inactive adults with coeliac disease: Findings from the pilot MOVE-C study. Psychology & Health,             37(4), 440-456. doi:10.1080/08870446.2021.1921774

LEAHY, A. A., MAVILIDI, M. F., SMITH, J. J., HILLMAN, C. H., EATHER, N., BARKER, D., et al. (2020).                 Review of high-intensity interval training for cognitive and mental health in youth. Medicine and               Science in Sports and Exercise, 52(10), 2224-2234. doi:10.1249/MSS.0000000000002359

Ross, L. M., Porter, R. R., & Durstine, J. L. (2016). High-intensity interval training (HIIT) for patients with        chronic diseases. Journal of Sport and Health Science, 5(2), 139-144.                                                            doi:10.1016/j.jshs.2016.04.005

Zimlichman, E., Henderson, D., Tamir, O., Franz, C., Song, P., Yamin, C. K., et al. (2013). Health Care–              Associated infections: A meta-analysis of costs and financial impact on the US health care system.       JAMA Internal Medicine, 173(22), 2039-2046. doi:10.1001/jamainternmed.2013.9763