HIIT Workout Challenge



In this guide:
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Invite your friends, family, or community to a HIIT workout challenge. It’s fun, and you’ll earn rewards!


What are HIIT workouts?

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High-intensity interval training (HIIT). It is a type of workout that involves short bursts of intense exercise followed by brief periods of rest or active recovery. 


These workouts typically last for 20-30 minutes and can be done using a variety of exercises and equipment customized to suit different fitness levels and goals. Some common exercises used in HIIT workouts include sprints, jumping jacks, burpees, and mountain climbers.


HIIT workouts are typically done at a high intensity, so it is important to be properly warmed up and to listen to your body to avoid overtraining or injury.


Starting a HIIT challenge is a great way to involve someone else who might like to build a HIIT habit to improve their heart health and burn calories with you.

Benefits of HIIT

There are many potential health benefits to HIIT exercise, including:

Improved cardiovascular fitness

HIIT can help to improve your heart and lung function, making it easier to perform daily activities and exercise.

Increased calorie burn & fat loss

HIIT workouts are typically more intense than other types of workouts, so they can help you to burn more calories in a shorter amount of time. HIIT has been shown to be effective at burning fat, especially abdominal fat.

Increased flexibility & endurance

HIIT can help to improve your range of motion and flexibility. HIIT can help to improve your endurance and stamina, making it easier to perform longer workouts or activities.

Improved insulin sensitivity

HIIT has been shown to improve insulin sensitivity, which can help to reduce the risk of type 2 diabetes.

Increased muscle mass

HIIT can help to build and maintain muscle mass, which can improve your insulin sensitivity, metabolism and overall strength.

Improved mental health

HIIT workouts can be a great stress-reliever and can help to improve mood and mental well-being.

How to do a HIIT Workout

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When starting out with high intensity interval training (HIIT), please consider these elements to ensure your workout is effective, and also safe:


Interval structure: HIIT workouts typically involve alternating between periods of intense exercise and brief periods of rest or active recovery.


Intensity: HIIT workouts are designed to be intense and challenging, with the goal of improving cardiovascular fitness and increasing calorie burn.


Variety: HIIT workouts can involve a variety of exercises and equipment, such as running, cycling, jumping, and bodyweight exercises, to keep things interesting and challenging.


Progression: As you become more fit, you can gradually increase the intensity, duration, or complexity of your HIIT workouts to continue challenging your body.


Recovery: It is important to allow your body adequate time to recover between HIIT workouts to reduce the risk of overtraining or injury.


Warm-up and cool-down: It is important to properly warm up and cool down before and after HIIT workouts to prepare your body for the intensity of the workout and to help prevent injury.


Safety: HIIT workouts can be intense, so it is important to listen to your body and not push yourself too hard. It is also important to use proper form and technique to reduce the risk of injury.

Mix up Your HIIT Workouts

When starting out with a HIIT workout challenge, it’s important to mix up the exercises that you do so that you target different muscle areas and avoid muscle strain. Make sure that you activate your core for each exercise to avoid straining your back.


Some common exercises that may be involved in a HIIT workout include:


This involves running as fast as possible for a short distance or time.


This full-body exercise involves starting in a standing position, then dropping into a squat, placing your hands on the ground, and jumping your feet back into a plank position. From there, you do a push-up, jump your feet back to your hands, and then stand back up.


Jumping involves using your legs to propel your body off the ground, either in place or while moving forward.


Lower your body down as if you are sitting back into a chair, keeping your knees in line with your feet, then standing back up.


This involves holding a plank position, with your body straight and supported by your hands (or elbows) and feet, for a specific amount of time.

Mountain Climbers

This exercise involves starting in a plank position, then bringing one knee towards your chest while keeping your hands on the ground. You then switch legs, bringing the other knee towards your chest.


This exercise involves starting in a plank position, then lowering your body down until your chest touches the ground while keeping your back parallel to the floor by activating your core, then pushing back up to the starting position.


Lunges involve taking a large step forward with one leg, then lowering your body down until your thigh is parallel to the ground. You then push back up into standing and repeat on the other leg.

How to Start a HIIT Workout Challenge

Starting a HIIT workout challenge can feel intimidating because of the intensity that’s required, but when you’re just starting out, it’s important to go slow and stay positive. 


Here are some tips for building a habit from a HIIT workout challenge:


Start small & be consistent

Don’t try to do too much too soon. Start with short, easy intervals and gradually increase the intensity and duration as you become more comfortable and confident. To make it a regular part of your routine, try to do HIIT workouts at the same time each day or week.


Set specific goals

Having a specific goal, such as improving your cardiovascular fitness or burning a certain number of calories, can help to motivate you and keep you on track.


Find a buddy

HIIT can be more enjoyable and motivating when you have someone to workout with. Invite a friend to a HIIT workout challenge so you can hold each other accountable and provide support.


Use a variety of exercises

Mixing things up by using a variety of exercises and equipment can help to keep your workouts interesting and challenging.


Stay positive

Don’t get discouraged if you have a tough workout or if you don’t see improvement right away. Building a HIIT habit takes time and practice, so be patient and stay positive.


Reward yourself

It’s important to celebrate your progress and accomplishments, and reward yourself for reaching your goals. This is a great way to keep yourself motivated to continue.

Overcoming HIIT Setbacks

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Like any new habit, you may encounter some resistance when starting your new HIIT workout challenge.


Here are some tips for overcoming common setbacks to practicing HIIT workouts:


Lack of motivation: If you’re struggling to get motivated to do a HIIT workout, try setting a specific goal or finding a workout buddy to motivate you. You could also try listening to music or a podcast while you workout to make it more enjoyable.


Time constraints: If you’re short on time, try incorporating shorter HIIT workouts into your routine or combining your workout with other activities, such as running errands or walking the dog.

Lack of equipment: If you don’t have access to gym equipment, try doing bodyweight HIIT workouts at home or outdoors.


Bad weather: If the weather is bad, try finding a covered or indoor location to do your HIIT workout, or consider switching to an indoor activity.


Physical limitations: If you have physical limitations or injuries, try modifying the exercises to suit your needs or consider switching to a lower-impact activity, like biking.


Plateaus: If you feel like you’re not making progress, try increasing the intensity or duration of your intervals, or adding in new exercises to challenge your body.


Overtraining: If you’re feeling tired or burnt out, it may be a sign that you’re overtraining. Try scaling back on your HIIT workouts and incorporating more rest and recovery into your routine or alternate your HIIT challenge with strength training.

HIIT Workout FAQ's

The length of time it takes to see results from HIIT (high-intensity interval training) can vary depending on several factors, including the individual’s starting fitness level, diet, and consistency with the workout. However, some people may start to see improvements in cardiovascular fitness and muscle tone within 2-4 weeks of consistent HIIT training.


To see more noticeable changes in body composition, such as weight loss or muscle gain, it may take several weeks to several months. It’s important to note that consistency and proper nutrition play a big role in seeing results.

A HIIT workout typically ranges from 20-30 minutes in duration, but can be shorter or longer depending on the individual’s goals and fitness level. The key aspect of HIIT is that it involves short, intense bursts of activity followed by periods of rest or low-intensity activity. 


A typical HIIT workout will include a warm-up, several rounds of high-intensity intervals, and a cool-down.


For example, a 20-minute HIIT workout might include:


  • 5-minute warm-up (jogging, cycling, or rowing at a moderate pace)
  • 4 rounds of 30 seconds of high-intensity exercise (such as sprinting or jumping jacks) followed by 30 seconds of rest
  • 5-minute cool-down (jogging, cycling, or rowing at a moderate pace)


It’s important remember to start at a level that is comfortable for you and gradually increase the intensity and duration of your workout as your fitness level improves.

The frequency of HIIT workouts will depend on your fitness level and goals, as well as your recovery ability. It’s generally recommended to start with 2-3 HIIT sessions per week, with at least one day of rest in between sessions to allow for proper recovery. As you become more accustomed to the high-intensity nature of the workout, you may be able to increase the frequency to 4-5 times per week.


It’s important to pay attention to your body and listen to it for signals of fatigue or injury. HIIT is a demanding form of exercise that can put a lot of stress on the body, so it’s important to not overdo your HIIT workout challenge.


Additionally, It’s also important to complement your HIIT workout challenge with other forms of exercise, such as strength training, stretching, yoga, and steady-state cardio, in order to target different aspects of fitness and avoid overuse injuries.

The number of calories burned during a HIIT workout can vary depending on several factors, including the intensity and duration of the workout, as well as the individual’s weight and body composition. However, HIIT is known to be a highly effective way to burn calories and can burn more calories than cardio.


A typical HIIT workout can burn anywhere from 6-15 calories per minute, with a 30-minute HIIT workout burning anywhere from 180-450 calories.


It’s important to note that the number of calories burned during a workout is just one aspect of weight loss and weight management. Diet plays a crucial role in weight loss, and it’s important to be in a calorie deficit to lose weight. 


Also, muscle mass burns more calories than fat, so building muscle through strength training can also boost metabolism and help burn more calories even when you’re at rest!

Ways to Support Your HIIT Challenge

There are many support systems that can help you to start and maintain a HIIT challenge. Some options include:


Join a HIIT class: Many gyms and studios offer HIIT classes that are led by a trained instructor. This can be a great way to find motivation, accountability, and structure.


Hire a coach or personal trainer: A coach or personal trainer can provide guidance, support, and structured training plans to help you reach your HIIT goals.


Use a fitness app: There are many fitness apps available that offer HIIT workouts and training plans, as well as support and motivation.


Join a virtual HIIT community: There are online communities (like the MasterHealth community) and forums where people can connect, share tips, and support one another in their HIIT journey.


Attend a HIIT event: Signing up for a HIIT event, such as a bootcamp or fitness challenge, can provide a sense of purpose and motivation to train.


Find a HIIT buddy: Having a friend or loved one to workout with can make it more enjoyable and help to keep you accountable. Invite them to join your HIIT challenge!


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