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1. Shard Calculation

Query:

Response:

Calculated Shard: 185 (from laksa102)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa185.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.asics.com/us/en-us/blog/best-hiit-running-workouts-for-beginners/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.asics.com/us/en-us/blog/best-hiit-running-workouts-for-beginners/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.asics.com\/us\/en-us\/blog\/best-hiit-running-workouts-for-beginners\/","crawl_time":1776175277,"first_indexed_time":1711575912,"http_code":200,"src_unparsed":"com,asics!www,\/us\/en-us\/blog\/best-hiit-running-workouts-for-beginners\/ s443","src_root_hash":"1228543681632961185","history_drop_reason":null,"meta_title":"Best HIIT Running Workouts for Beginners | ASICS","meta_descriptions":["Discover four HIIT running workouts you can implement into your workout routine today. Learn about the benefits to your health and running performance.","Discover four HIIT running workouts you can implement into your workout routine today. Learn about the benefits to your health and running performance."],"attrs_boilerpipe_text":"Best HIIT Running Workouts for Beginners\nDecember 13, 2023\nBest HIIT Running Workouts for Beginners\nCompared to a typical run for mileage or time, HIIT running alternates between high- and low-intensity running for several repetitions. The object of this training is to get your heart rate up and then down again, which creates a number of benefits. HIIT running can be a great way to build cardiovascular fitness, get in a high-intensity workout with limited time, and burn fat and calories. Improved stamina and muscular endurance can have significant carryover to your runs. Here are a few HIIT running workouts that you can add to your workout routine.\nHIIT Running Workouts to Get You Started\nOptimally, you want to perform HIIT running exercises at the threshold of 80% to 90% of your maximum heart rate. For the rest periods, you should maintain a level of low-intensity movement, like walking or jogging, to lower your heart rate and prepare for the next round of highly intense exercise. Aim to add HIIT to your training routine two to three times per week.\nShort Interval\nFor this workout, warm up for five to 10 minutes. Start your HIIT run with a sprint for 30 seconds, then take your rest period as jogging for 60 seconds. You can alternate this for five to six rounds and do some light jogging for 5 minutes to cool down.\nSprinting Interval\nFor this workout, do some sort of warmup, jogging, or mobility work for five to 10 minutes and alternate between a 30-second sprint and walking for 45 seconds. For a challenging sprint workout, you can repeat this up to eight times.\n4x4 Intervals\nThis method of HIIT running was created by the Norwegian University of Science and Technology. It starts off again with a warmup, then alternates between a one-minute sprint and three minutes of walking or jogging done four times. To cool down, you should do some light running or jogging for another five to 10 minutes.\nTabata Workout\nThis workout is 20 seconds of high-intensity running or sprinting and 10-second rest periods. You repeat this eight times and cool down with some light running or jogging. You can change how many rounds you do based on your level of conditioning and taking into account your total training volume throughout the week.\nAdditional Benefits of HIIT Running\nAfter you’ve done a HIIT running workout, your metabolism will be boosted for a few hours post-run. HIIT training really does a great job of waking up the entire body, working out your muscles, lungs, heart, and digestion. Since HIIT is also highly intense and requires near-maximal effort, you will likely notice increased strength and muscle mass — both due to the nature of the workouts and because you also might be leaner from this type of exercise.\nHIIT boosts your running economy, which is how you’re absorbing oxygen in relation to your running speed. HIIT will increase your capacity to use oxygen in your muscles and all over the body, which can have a significant impact on your performance in the sport of running.\nWith all of these benefits of HIIT, you should consider adding a HIIT day into your routine, or up to three a week. If your current training schedule is only running-centric workouts, it may be a good idea to substitute one of these days with a HIIT-style run or workout. Make sure you are also implementing the proper amount of rest days and taking recovery seriously.","attrs_markdown":"Best HIIT Running Workouts for Beginners \\| ASICS\n\n[Skip to Main Content](https:\/\/www.asics.com\/us\/en-us\/blog\/best-hiit-running-workouts-for-beginners\/#primary) [Accessibility Statement](https:\/\/www.asics.com\/us\/en-us\/ada-accessibility-statement.html \"Accessibility Statement\")\n\n- [Store Locator](https:\/\/www.asics.com\/us\/en-us\/stores\/ \"Locate Stores\")\n- [Blog](https:\/\/www.asics.com\/us\/en-us\/blog\/ \"Blog\")\n- [Get on the List](https:\/\/asics.attn.tv\/p\/eJ8\/landing-page \"Get on the List\")\n- [Returns](https:\/\/www.asics.com\/us\/en-us\/return-policy.html \"Returns\")\n- [Join OneASICS](https:\/\/www.asics.com\/us\/en-us\/auth-response-asicsid\/webflow\/?action=register)\n  - Exclusive promotions\n  - Free standard shipping on orders \\$50+\n  - Special birthday rewards\n  - Free Returns\n  \n  Join the OneASICS™ membership program to access exclusive benefits designed to keep you moving.\n  \n  [Join For Free](https:\/\/www.asics.com\/us\/en-us\/auth-response-asicsid\/webflow\/?action=register)\n  \n  [Learn More](https:\/\/www.asics.com\/us\/en-us\/oneasics-home\/)\n- [Log In](https:\/\/www.asics.com\/us\/en-us\/auth-response-asicsid\/webflow\/?action=login \"Sign In\")\n\nMenu\n\n[ASICS](https:\/\/www.asics.com\/us\/en-us\/ \"ASICS Home\")\n\n[ASICS](https:\/\/www.asics.com\/us\/en-us\/ \"ASICS Home\")\n\nClose\n\n- [Men](https:\/\/www.asics.com\/us\/en-us\/men\/c\/aa10000000\/)\n  [All]()\n  \n  ## Men\n  - [Featured]()\n    - [Men]()\n    - ## Featured\n    - [New Arrivals](https:\/\/www.asics.com\/us\/en-us\/mens-new-arrivals\/c\/aa10101000\/)\n    - [Best Sellers](https:\/\/www.asics.com\/us\/en-us\/mens-best-sellers\/c\/aa10102000\/)\n    - [OneASICS Exclusives](https:\/\/www.asics.com\/us\/en-us\/members-only-styles\/c\/aa90000193\/men\/)\n    - [Road Tested Footwear](https:\/\/www.asics.com\/us\/en-us\/mens-road-tested-footwear\/c\/aa10131262\/)\n    - [GEL-CUMULUS 28](https:\/\/www.asics.com\/us\/en-us\/gel-cumulus\/c\/aa50104000\/?prefn1=c_productGender&prefv1=Men)\n    - [SUPERBLAST 3](https:\/\/www.asics.com\/us\/en-us\/superblast\/c\/aa50128800\/men\/)\n    - [Paris Collection](https:\/\/www.asics.com\/us\/en-us\/paris-collection\/c\/AA50112100\/men\/)\n    - [Go for the Green](https:\/\/www.asics.com\/us\/en-us\/mens-featured-shoe-5\/c\/aa10101910\/)\n    - [Sale](https:\/\/www.asics.com\/us\/en-us\/mens-clearance\/c\/aa10106000\/)\n    - [View All](https:\/\/www.asics.com\/us\/en-us\/mens-featured\/c\/aa10100000\/)\n  \n  - [Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-shoes\/c\/aa10200000\/)\n    - [Men]()\n    - ## Shoes\n    - [Running Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-running-shoes\/c\/aa10201000\/)\n    - [Tennis Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-tennis-shoes\/c\/aa10204000\/)\n    - [Trail Running Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-trail-running-shoes\/c\/aa10205000\/)\n    - [Wrestling Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-wrestling-shoes\/c\/aa10202000\/)\n    - [Volleyball Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-volleyball\/c\/aa10405000\/shoes\/)\n    - [Golf Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-golf\/c\/aa10407000\/shoes\/)\n    - [Pickleball Shoes](https:\/\/www.asics.com\/us\/en-us\/pickleball\/c\/aa40901000\/shoes\/?prefn1=c_productGender&prefv1=Men)\n    - [Soccer Shoes](https:\/\/www.asics.com\/us\/en-us\/soccer\/c\/aa40110000\/shoes\/?prefn1=c_productGender&prefv1=Men)\n    - [Walking Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-walking-shoes\/c\/aa10222000\/)\n    - [Sportstyle Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-sportstyle-shoes\/c\/aa10209000\/)\n    - [View All](https:\/\/www.asics.com\/us\/en-us\/mens-shoes\/c\/aa10200000\/)\n  \n  - [Running & Sports Apparel](https:\/\/www.asics.com\/us\/en-us\/mens-clothing-gear\/c\/aa10300000\/)\n    - [Men]()\n    - ## Running & Sports Apparel\n    - [T-Shirts & Tops](https:\/\/www.asics.com\/us\/en-us\/mens-tshirts-tops\/c\/aa10301000\/)\n    - [Pants & Tights](https:\/\/www.asics.com\/us\/en-us\/mens-pants-tights\/c\/aa10305000\/)\n    - [Hoodies & Sweatshirts](https:\/\/www.asics.com\/us\/en-us\/mens-hoodies-sweatshirts\/c\/aa10304000\/)\n    - [Jackets & Outerwear](https:\/\/www.asics.com\/us\/en-us\/mens-jackets-outerwear\/c\/aa10308000\/)\n    - [Shorts](https:\/\/www.asics.com\/us\/en-us\/mens-shorts\/c\/aa10306000\/)\n    - [Socks](https:\/\/www.asics.com\/us\/en-us\/mens-socks\/c\/aa10309000\/)\n    - [Hats & Headwear](https:\/\/www.asics.com\/us\/en-us\/mens-hats-headwear\/c\/aa10311000\/)\n    - [Gear & Accessories](https:\/\/www.asics.com\/us\/en-us\/mens-gear--accessories\/c\/aa10310000\/)\n    - [Tennis Apparel](https:\/\/www.asics.com\/us\/en-us\/mens-tennis-apparel\/c\/aa10410000\/)\n    - [View All](https:\/\/www.asics.com\/us\/en-us\/mens-clothing-gear\/c\/aa10300000\/)\n  \n  - [Performance Life Apparel](https:\/\/www.asics.com\/us\/en-us\/mens-post-run-app\/c\/aa10800000\/)\n    - [Men]()\n    - ## Performance Life Apparel\n    - [Graphic Tees](https:\/\/www.asics.com\/us\/en-us\/mens-performance-life-gfx\/c\/aa10309115\/)\n    - [T-Shirts & Tops](https:\/\/www.asics.com\/us\/en-us\/mens-post-run-ts-tops\/c\/aa10309110\/)\n    - [Pants & Tights](https:\/\/www.asics.com\/us\/en-us\/mens-post-run-pants-tights\/c\/aa10309111\/)\n    - [Hoodies & Sweatshirts](https:\/\/www.asics.com\/us\/en-us\/mens-post-run-hoods-sweats\/c\/aa10309112\/)\n    - [Jackets & Outerwear](https:\/\/www.asics.com\/us\/en-us\/mens-post-run-jackets-outerwear\/c\/aa10309113\/)\n    - [Shorts](https:\/\/www.asics.com\/us\/en-us\/mens-post-run-shorts\/c\/aa10309114\/)\n  - [Sportstyle Apparel](https:\/\/www.asics.com\/us\/en-us\/mens-sportstyle-apparel\/c\/aa10810000\/)\n    - [Men]()\n    - ## Sportstyle Apparel\n    - [T-Shirts & Tops](https:\/\/www.asics.com\/us\/en-us\/mens-sportstyle-t-shirts-tops\/c\/aa10800001\/)\n    - [Pants & Bottoms](https:\/\/www.asics.com\/us\/en-us\/mens-sportstyle-pants-bottoms\/c\/aa10800002\/)\n  \n  - [Collections]()\n    - [Men]()\n    - ## Collections\n    - [GEL-NIMBUS](https:\/\/www.asics.com\/us\/en-us\/gel-nimbus\/c\/aa50102000\/men\/)\n    - [GEL-KAYANO](https:\/\/www.asics.com\/us\/en-us\/gel-kayano\/c\/aa50101000\/men\/)\n    - [GEL-CUMULUS](https:\/\/www.asics.com\/us\/en-us\/gel-cumulus\/c\/aa50104000\/men\/)\n    - [GT-2000](https:\/\/www.asics.com\/us\/en-us\/gt-2000\/c\/aa50109200\/men\/)\n    - [GT-1000](https:\/\/www.asics.com\/us\/en-us\/gt-1000\/c\/aa50109300\/men\/)\n    - [NOVABLAST](https:\/\/www.asics.com\/us\/en-us\/novablast\/c\/aa50123800\/men\/)\n    - [SUPERBLAST](https:\/\/www.asics.com\/us\/en-us\/superblast\/c\/aa50128800\/men\/)\n    - [METASPEED](https:\/\/www.asics.com\/us\/en-us\/metaspeed\/c\/aa50124800\/men\/)\n    - [Wide Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-shoes\/c\/aa10200000\/wide\/)\n    - [Extra Wide Shoes](https:\/\/www.asics.com\/us\/en-us\/mens-shoes\/c\/aa10200000\/extra-wide\/)\n  \n  [![Men's Nimbus 28 Shop Now](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)](https:\/\/www.asics.com\/us\/en-us\/gel-cumulus\/c\/aa50104000\/men\/)\n- [Women](https:\/\/www.asics.com\/us\/en-us\/women\/c\/aa20000000\/)\n  [All]()\n  \n  ## Women\n  - [Featured]()\n    - [Women]()\n    - ## Featured\n    - [New Arrivals](https:\/\/www.asics.com\/us\/en-us\/womens-new-arrivals\/c\/aa20101000\/)\n    - [Best Sellers](https:\/\/www.asics.com\/us\/en-us\/womens-best-sellers\/c\/aa20102000\/)\n    - [OneASICS Exclusives](https:\/\/www.asics.com\/us\/en-us\/members-only-styles\/c\/aa90000193\/women\/)\n    - [Road Tested Footwear](https:\/\/www.asics.com\/us\/en-us\/womens-road-tested-footwear\/c\/aa20131262\/)\n    - [GEL-CUMULUS 28](https:\/\/www.asics.com\/us\/en-us\/gel-cumulus\/c\/aa50104000\/?prefn1=c_productGender&prefv1=Women)\n    - [SUPERBLAST 3](https:\/\/www.asics.com\/us\/en-us\/superblast\/c\/aa50128800\/women\/)\n    - [Paris Collection](https:\/\/www.asics.com\/us\/en-us\/paris-collection\/c\/aa50112100\/women\/)\n    - [Go for the Green](https:\/\/www.asics.com\/us\/en-us\/womens-featured-5\/c\/aa20101811\/)\n    - [Sale](https:\/\/www.asics.com\/us\/en-us\/womens-clearance\/c\/aa20106000\/)\n    - [View All](https:\/\/www.asics.com\/us\/en-us\/womens-featured\/c\/aa20100000\/)\n  \n  - [Shoes](https:\/\/www.asics.com\/us\/en-us\/womens-shoes\/c\/aa20200000\/)\n    - [Women]()\n    - ## Shoes\n    - [Running Shoes](https:\/\/www.asics.com\/us\/en-us\/womens-running-shoes\/c\/aa20201000\/)\n    - [Tennis Shoes](https:\/\/www.asics.com\/us\/en-us\/womens-tennis-shoes\/c\/aa20203000\/)\n    - [Trail Running Shoes](https:\/\/www.asics.com\/us\/en-us\/womens-trail-running-shoes\/c\/aa20204000\/)\n    - [Volleyball Shoes](https:\/\/www.asics.com\/us\/en-us\/womens-volleyball\/c\/aa20404000\/shoes\/)\n    - [Golf Shoes](https:\/\/www.asics.com\/us\/en-us\/womens-golf\/c\/aa20407000\/shoes\/)\n    - [Pickleball Shoes](https:\/\/www.asics.com\/us\/en-us\/pickleball\/c\/aa40901000\/shoes\/?prefn1=c_productGender&prefv1=Women)\n    - [Soccer Shoes](https:\/\/www.asics.com\/us\/en-us\/soccer\/c\/aa40110000\/shoes\/?prefn1=c_productGender&prefv1=Women)\n    - [Walking Shoes](https:\/\/www.asics.com\/us\/en-us\/womens-walking-shoes\/c\/aa20222000\/)\n    - [Sportstyle Shoes](https:\/\/www.asics.com\/us\/en-us\/womens-sportstyle-shoes\/c\/aa20209000\/)\n    - [View All](https:\/\/www.asics.com\/us\/en-us\/womens-shoes\/c\/aa20200000\/)\n  \n  - [Running & Sports Apparel](https:\/\/www.asics.com\/us\/en-us\/womens-clothing-gear\/c\/aa20300000\/)\n    - [Women]()\n    - ## Running & Sports Apparel\n    - [T-Shirts & Tops](https:\/\/www.asics.com\/us\/en-us\/womens-t-shirts-tops\/c\/aa20301000\/)\n    - [Sports Bras](https:\/\/www.asics.com\/us\/en-us\/womens-sports-bras\/c\/aa20310000\/)\n    - [Tights & Leggings](https:\/\/www.asics.com\/us\/en-us\/womens-tights-leggings\/c\/aa20307000\/)\n    - [Hoodies & Sweatshirts](https:\/\/www.asics.com\/us\/en-us\/womens-hoodies-sweatshirts\/c\/aa20304000\/)\n    - [Jackets & Outerwear](https:\/\/www.asics.com\/us\/en-us\/womens-jackets-outerwear\/c\/aa20309000\/)\n    - [Shorts & Pants](https:\/\/www.asics.com\/us\/en-us\/womens-shorts-pants\/c\/aa20306000\/)\n    - [Socks](https:\/\/www.asics.com\/us\/en-us\/womens-socks\/c\/aa20311000\/)\n    - [Hats & Headwear](https:\/\/www.asics.com\/us\/en-us\/womens-hats-headwear\/c\/aa20311100\/)\n    - [Gear & Accessories](https:\/\/www.asics.com\/us\/en-us\/womens-gear-accessories\/c\/aa20312000\/)\n    - [Tennis Apparel](https:\/\/www.asics.com\/us\/en-us\/womens-tennis-apparel\/c\/aa20410000\/)\n    - [View All](https:\/\/www.asics.com\/us\/en-us\/womens-clothing-gear\/c\/aa20300000\/)\n  \n  - [Performance Life Apparel](https:\/\/www.asics.com\/us\/en-us\/womens-post-running-apparel\/c\/aa10900000\/)\n    - [Women]()\n    - ## Performance Life Apparel\n    - [Graphic Tees](https:\/\/www.asics.com\/us\/en-us\/womens-performance-life-gfx\/c\/aa10911005\/)\n    - [T-Shirts & Tops](https:\/\/www.asics.com\/us\/en-us\/womens-post-run-ts-tops\/c\/aa10911000\/)\n    - [Training Bras](https:\/\/www.asics.com\/us\/en-us\/womens-performance-life-bras\/c\/aa10911006\/)\n    - [Pants & Tights](https:\/\/www.asics.com\/us\/en-us\/womens-post-run-pants-tights\/c\/aa10911001\/)\n    - [Hoodies & Sweatshirts](https:\/\/www.asics.com\/us\/en-us\/womens-post-run-hoods-sweats\/c\/aa10911002\/)\n    - [Jackets & Outerwear](https:\/\/www.asics.com\/us\/en-us\/womens-post-run-jackets-outerwear\/c\/aa10911003\/)\n    - [Shorts](https:\/\/www.asics.com\/us\/en-us\/womens-post-run-shorts\/c\/aa10911004\/)\n  - [Sportstyle Apparel](https:\/\/www.asics.com\/us\/en-us\/womens-sportstyle-apparel\/c\/aa10910000\/)\n    - [Women]()\n    - ## Sportstyle Apparel\n    - [T-Shirts & Tops](https:\/\/www.asics.com\/us\/en-us\/womens-sportstyle-t-shirts-tops\/c\/aa10900001\/)\n    - [Pants & Bottoms](https:\/\/www.asics.com\/us\/en-us\/womens-sportstyle-pants-bottoms\/c\/aa10900002\/)\n  \n  - [Collections]()\n    - [Women]()\n    - ## Collections\n    - [GEL-NIMBUS](https:\/\/www.asics.com\/us\/en-us\/gel-nimbus\/c\/aa50102000\/women\/)\n    - [GEL-KAYANO](https:\/\/www.asics.com\/us\/en-us\/gel-kayano\/c\/aa50101000\/women\/)\n    - [GEL-CUMULUS](https:\/\/www.asics.com\/us\/en-us\/gel-cumulus\/c\/aa50104000\/women\/)\n    - [GT-2000](https:\/\/www.asics.com\/us\/en-us\/gt-2000\/c\/aa50109200\/women\/)\n    - [GT-1000](https:\/\/www.asics.com\/us\/en-us\/gt-1000\/c\/aa50109300\/women\/)\n    - [NOVABLAST](https:\/\/www.asics.com\/us\/en-us\/novablast\/c\/aa50123800\/women\/)\n    - [SUPERBLAST](https:\/\/www.asics.com\/us\/en-us\/superblast\/c\/aa50128800\/women\/)\n    - [METASPEED](https:\/\/www.asics.com\/us\/en-us\/metaspeed\/c\/aa50124800\/women\/)\n    - [Narrow Shoes](https:\/\/www.asics.com\/us\/en-us\/womens-shoes\/c\/aa20200000\/narrow\/)\n    - [Wide Shoes](https:\/\/www.asics.com\/us\/en-us\/womens-shoes\/c\/aa20200000\/wide\/)\n  \n  [![Women's Cumulus 28 Shop Now](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)](https:\/\/www.asics.com\/us\/en-us\/gel-cumulus\/c\/aa50104000\/women\/)\n- [Kids](https:\/\/www.asics.com\/us\/en-us\/kids\/c\/aa30000000\/)\n  [All]()\n  \n  ## Kids\n  - [Featured]()\n    - [Kids]()\n    - ## Featured\n    - [New Arrivals](https:\/\/www.asics.com\/us\/en-us\/kids-new-arrivals\/c\/aa30101000\/)\n    - [Best Sellers](https:\/\/www.asics.com\/us\/en-us\/kids-best-sellers\/c\/aa30102000\/)\n    - [Kids' Tennis Gear](https:\/\/www.asics.com\/us\/en-us\/tennis\/c\/aa40200000\/?prefn1=c_productGender&prefv1=Kids)\n    - [PRE VENTURE](https:\/\/www.asics.com\/us\/en-us\/gel-venture\/c\/aa50124080\/?prefn1=c_productGender&prefv1=Kids)\n    - [GEL-CONTEND](https:\/\/www.asics.com\/us\/en-us\/gel-contend\/c\/aa50109400\/?prefn1=c_productGender&prefv1=Kids)\n    - [Sale](https:\/\/www.asics.com\/us\/en-us\/kids-clearance\/c\/aa30104000\/)\n    - [View All](https:\/\/www.asics.com\/us\/en-us\/kids-featured\/c\/aa30100000\/)\n  \n  - [Shoes](https:\/\/www.asics.com\/us\/en-us\/kids-shoes\/c\/aa30300000\/)\n    - [Kids]()\n    - ## Shoes\n    - [Running Shoes](https:\/\/www.asics.com\/us\/en-us\/kids-running-shoes\/c\/aa30301000\/)\n    - [Tennis Shoes](https:\/\/www.asics.com\/us\/en-us\/kids-tennis-shoes\/c\/aa30343000\/)\n    - [Sports Shoes](https:\/\/www.asics.com\/us\/en-us\/kids-sports-shoes\/c\/aa30303000\/)\n    - [Kids' Socks](https:\/\/www.asics.com\/us\/en-us\/kids-socks\/c\/aa30307000\/)\n    - [Sportstyle Shoes](https:\/\/www.asics.com\/us\/en-us\/kids-sportstyle-shoes\/c\/aa30304000\/)\n    - [Shoes Under \\$50](https:\/\/www.asics.com\/us\/en-us\/kids-shoes\/c\/aa30300000\/?pmin=0.00&pmax=50.00)\n    - [View All](https:\/\/www.asics.com\/us\/en-us\/kids-shoes\/c\/aa30300000\/)\n  \n  - [Shop by Size]()\n    - [Kids]()\n    - ## Shop by Size\n    - [Grade School (1-7)](https:\/\/www.asics.com\/us\/en-us\/kids-grade-school-shoes\/c\/aa30201000\/)\n    - [Pre-School (K10-3)](https:\/\/www.asics.com\/us\/en-us\/kids-pre-school-shoes\/c\/aa30202000\/)\n    - [Toddler (K4-K9)](https:\/\/www.asics.com\/us\/en-us\/kids-toddler-shoes\/c\/aa30203000\/)\n    - [View All](https:\/\/www.asics.com\/us\/en-us\/kids-shop-by-size\/c\/aa30200000\/)\n  - [Clothing](https:\/\/www.asics.com\/us\/en-us\/kids-clothing\/c\/aa30500000\/)\n  - [View All](https:\/\/www.asics.com\/us\/en-us\/kids\/c\/aa30000000\/)\n  \n  [![Kids' SPS New Arrivals](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)](https:\/\/www.asics.com\/us\/en-us\/kids-new-arrivals\/c\/aa30101000\/?prefn1=productGender&prefv1=Kids)\n- [Sports](https:\/\/www.asics.com\/us\/en-us\/sports-shoes-and-gear\/c\/aa40000001\/)\n  [All]()\n  \n  ## Sports\n  - [Featured]()\n    - [Sports]()\n    - ## Featured\n    - [New Arrivals](https:\/\/www.asics.com\/us\/en-us\/sports-new-arrivals\/c\/aa90000136\/)\n    - [Best Sellers](https:\/\/www.asics.com\/us\/en-us\/sports-best-sellers\/c\/aa40111100\/)\n    - [GEL-CUMULUS 28](https:\/\/www.asics.com\/us\/en-us\/gel-cumulus\/c\/aa50104000\/)\n    - [SUPERBLAST 3](https:\/\/www.asics.com\/us\/en-us\/superblast\/c\/aa50128800\/)\n    - [Paris Collection](https:\/\/www.asics.com\/us\/en-us\/paris-collection\/c\/aa50112100\/)\n    - [NAGINO Collection](https:\/\/www.asics.com\/us\/en-us\/nagino-collection\/c\/aa90000008\/)\n    - [Performance Tops](https:\/\/www.asics.com\/us\/en-us\/sports-performance-tops\/c\/aa41500067\/)\n    - [Limited Series Collection](https:\/\/www.asics.com\/us\/en-us\/inspired-limited-series\/c\/AA50107001\/)\n    - [Sale](https:\/\/www.asics.com\/us\/en-us\/clearance\/c\/aa60000000\/sports\/?sz=24)\n  \n  - [Running](https:\/\/www.asics.com\/us\/en-us\/running\/c\/aa40100000\/)\n    - [Sports]()\n    - ## Running\n    - [Running Shoes](https:\/\/www.asics.com\/us\/en-us\/running-shoes\/c\/aa80201000\/)\n    - [Running Apparel](https:\/\/www.asics.com\/us\/en-us\/sports-running-apparel\/c\/aa40102000\/)\n  - [Tennis](https:\/\/www.asics.com\/us\/en-us\/tennis\/c\/aa40200000\/)\n    - [Sports]()\n    - ## Tennis\n    - [Tennis Shoes](https:\/\/www.asics.com\/us\/en-us\/tennis-shoes\/c\/aa80204000\/)\n    - [Tennis Apparel](https:\/\/www.asics.com\/us\/en-us\/sports-tennis-apparel\/c\/aa40210000\/)\n  \n  - [Wrestling](https:\/\/www.asics.com\/us\/en-us\/wrestling\/c\/aa40400000\/)\n  - [Golf](https:\/\/www.asics.com\/us\/en-us\/golf\/c\/aa40801000\/)\n  - [Soccer](https:\/\/www.asics.com\/us\/en-us\/soccer\/c\/aa40110000\/)\n  - [Volleyball](https:\/\/www.asics.com\/us\/en-us\/volleyball\/c\/aa40300000\/)\n  \n  - [Trail Running](https:\/\/www.asics.com\/us\/en-us\/trail-running\/c\/aa40500000\/)\n  - [Pickleball](https:\/\/www.asics.com\/us\/en-us\/pickleball\/c\/aa40901000\/)\n  - [Padel](https:\/\/www.asics.com\/us\/en-us\/padel\/c\/aa40902000\/)\n  - [Basketball](https:\/\/www.asics.com\/us\/en-us\/basketball\/c\/aa40909090\/)\n  - [View All](https:\/\/www.asics.com\/us\/en-us\/sports-shoes-and-gear\/c\/aa40000001\/)\n  \n  [![ASICS Sports Shop Golf](data:image\/jpg;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)](https:\/\/www.asics.com\/us\/en-us\/golf\/c\/aa40801000\/?prefn1=productGender)\n- [Sportstyle](https:\/\/www.asics.com\/us\/en-us\/sportstyle-collections\/)\n  [All]()\n  \n  ## Sportstyle\n  - [Featured]()\n    - [Sportstyle]()\n    - ## Featured\n    - [New Arrivals](https:\/\/www.asics.com\/us\/en-us\/sportstyle-new-arrivals\/c\/aa90000023\/)\n    - [Best Sellers](https:\/\/www.asics.com\/us\/en-us\/sportstyle-best-sellers\/c\/aa11011000\/)\n    - [Sportstyle Shoes](https:\/\/www.asics.com\/us\/en-us\/sportstyle-shoes\/c\/aa80209000\/)\n    - [Sportstyle Clothing](https:\/\/www.asics.com\/us\/en-us\/sportstyle-clothing\/c\/aa11110001\/)\n    - [Shop Kids' Sportstyle](https:\/\/www.asics.com\/us\/en-us\/kids-sportstyle-shoes\/c\/aa30304000\/)\n    - [ASICS Releases](https:\/\/www.asics.com\/us\/en-us\/releases\/)\n    - [ASICS Skateboarding](https:\/\/www.asics.com\/us\/en-us\/asics-skateboarding\/c\/aa11000900\/)\n    - [GEL-KINETIC 2.0](https:\/\/www.asics.com\/us\/en-us\/kinetic-2.0\/c\/aa50201502\/)\n    - [Shop Spring Hues](https:\/\/www.asics.com\/us\/en-us\/sps-featured-4\/c\/aa11059934\/)\n    - [Sale](https:\/\/www.asics.com\/us\/en-us\/sportstyle-clearance\/c\/aa11015000\/)\n  \n  - [Collections](https:\/\/www.asics.com\/us\/en-us\/collections-sps\/)\n    - [Sportstyle]()\n    - ## Collections\n    - [GEL-1130](https:\/\/www.asics.com\/us\/en-us\/gel-1130\/c\/aa11059000\/)\n    - [GEL-KAYANO 14](https:\/\/www.asics.com\/us\/en-us\/gel-kayano-14\/c\/aa50320000\/)\n    - [GEL-KAYANO 20](https:\/\/www.asics.com\/us\/en-us\/gel-kayano-20\/c\/aa50380000\/)\n    - [GEL-KAYANO 12.1](https:\/\/www.asics.com\/us\/en-us\/gel-kayano-12-1\/c\/aa50391201\/)\n    - [GEL-CUMULUS 16](https:\/\/www.asics.com\/us\/en-us\/gel-cumulus-16\/c\/aa11051600\/)\n    - [GEL-NYC](https:\/\/www.asics.com\/us\/en-us\/gel-nyc\/c\/aa11059960\/)\n    - [GEL-NYC 2.0](https:\/\/www.asics.com\/us\/en-us\/gel-nyc-2\/c\/aa11059967\/)\n    - [GEL-SD LYTE](https:\/\/www.asics.com\/us\/en-us\/gel-sd-lyte\/c\/aa11059926\/)\n    - [GEL-KINETIC 2.0](https:\/\/www.asics.com\/us\/en-us\/kinetic-2.0\/c\/aa50201502\/)\n    - [GT-2160](https:\/\/www.asics.com\/us\/en-us\/gt-2160\/c\/aa11059923\/)\n    - [HYPERSYNC](https:\/\/www.asics.com\/us\/en-us\/hypersync\/c\/aa11059977\/)\n    - [SKYHAND OG](https:\/\/www.asics.com\/us\/en-us\/skyhand-og\/c\/aa11059918\/)\n  \n  [![alt=\"ASICS]()](https:\/\/www.asics.com\/us\/en-us\/kinetic-2.0\/c\/aa50201502\/?prefn1=productGender)\n  \n  [![alt=\"ASICS]()](https:\/\/www.asics.com\/us\/en-us\/gel-sd-lyte\/c\/aa11059926\/?prefn1=productGender)\n  \n  [![alt=\"ASICS]()](https:\/\/www.asics.com\/us\/en-us\/sportstyle-new-arrivals\/c\/aa90000023\/?prefn1=productGender)\n- [Road Tested](https:\/\/www.asics.com\/us\/en-us\/road-tested-footwear\/c\/aa51131262\/)\n\n***\n[Log In](https:\/\/www.asics.com\/us\/en-us\/auth-response-asicsid\/webflow\/?action=login \"Sign In\")   [Join OneASICS](https:\/\/www.asics.com\/us\/en-us\/account\/ \"Join OneASICS\")\n\n[Store Locator](https:\/\/www.asics.com\/us\/en-us\/stores\/ \"Locate Stores\")   [Blog](https:\/\/www.asics.com\/us\/en-us\/blog\/ \"Blog\")   [Get on the List](https:\/\/asics.attn.tv\/p\/eJ8\/landing-page \"Get on the List\")   [Returns](https:\/\/www.asics.com\/us\/en-us\/return-policy.html \"Returns\")   [Accessibility Statement](https:\/\/www.asics.com\/us\/en-us\/ada-accessibility-statement.html \"Accessibility Statement\")\n***\nUnited States\n\nYour bag is empty.\n\n[Log in](https:\/\/www.asics.com\/us\/en-us\/auth-response-asicsid\/webflow\/?action=login) to continue with your bag or start a new one.\n\nMenu\n\nSearch ASICS.com\n\n[Home](https:\/\/www.asics.com\/us\/en-us\/)\/\n\n[ASICS Blog](https:\/\/www.asics.com\/us\/en-us\/blog\/)\/\n\nBest HIIT Running Workouts for Beginners\n\n![Best HIIT Running Workouts for Beginners](https:\/\/images.contentstack.io\/v3\/assets\/bltbb5996c454cd1f4d\/blta3412e360e9eed6c\/656f7494eb50fc4154063554\/asics_blog_hero_desktop_blog_best_hiit_running_workouts_for_beginners_121423.jpg?format=webp&quality=80)\n\n# Best HIIT Running Workouts for Beginners\nDecember 13, 2023\n\n## Best HIIT Running Workouts for Beginners\nCompared to a typical run for mileage or time, HIIT running alternates between high- and low-intensity running for several repetitions. The object of this training is to get your heart rate up and then down again, which creates a number of benefits. HIIT running can be a great way to build cardiovascular fitness, get in a high-intensity workout with limited time, and burn fat and calories. Improved stamina and muscular endurance can have significant carryover to your runs. Here are a few HIIT running workouts that you can add to your workout routine.\n\n## HIIT Running Workouts to Get You Started\nOptimally, you want to perform HIIT running exercises at the threshold of 80% to 90% of your maximum heart rate. For the rest periods, you should maintain a level of low-intensity movement, like walking or jogging, to lower your heart rate and prepare for the next round of highly intense exercise. Aim to add HIIT to your training routine two to three times per week.\n\n[![ASICS Short Interval Running Training](https:\/\/images.contentstack.io\/v3\/assets\/bltbb5996c454cd1f4d\/bltca046e74dd13278b\/656f7485816d25b0abfc17dd\/asics_blog_caption_best_hiit_running_workouts_for_beginners_short_interval_121423.jpg?format=webp&quality=80)](https:\/\/www.asics.com\/us\/en-us\/womens-running\/c\/aa20401000\/)\n\n## Short Interval\nFor this workout, warm up for five to 10 minutes. Start your HIIT run with a sprint for 30 seconds, then take your rest period as jogging for 60 seconds. You can alternate this for five to six rounds and do some light jogging for 5 minutes to cool down.\n\n[![ASICS Sprint Interval Training](https:\/\/images.contentstack.io\/v3\/assets\/bltbb5996c454cd1f4d\/bltc93b9788cefc7c1a\/656f74855dedf42f4fcc5aee\/asics_blog_caption_best_hiit_running_workouts_for_beginners_spring_interval_121423.jpg?format=webp&quality=80)](https:\/\/www.asics.com\/us\/en-us\/mens-running\/c\/aa10401000\/)\n\n## Sprinting Interval\nFor this workout, do some sort of warmup, jogging, or mobility work for five to 10 minutes and alternate between a 30-second sprint and walking for 45 seconds. For a challenging sprint workout, you can repeat this up to eight times.\n\n[![ASICS HIIT Running Workout Training](https:\/\/images.contentstack.io\/v3\/assets\/bltbb5996c454cd1f4d\/blt5a062f76a35aaa45\/656f7485d9250b6d550df005\/asics_blog_caption_best_hiit_running_workouts_for_beginners_4x4_intervals_121423.jpg?format=webp&quality=80)](https:\/\/www.asics.com\/us\/en-us\/running\/c\/aa40100000\/)\n\n## 4x4 Intervals\nThis method of HIIT running was created by the Norwegian University of Science and Technology. It starts off again with a warmup, then alternates between a one-minute sprint and three minutes of walking or jogging done four times. To cool down, you should do some light running or jogging for another five to 10 minutes.\n\n## Tabata Workout\nThis workout is 20 seconds of high-intensity running or sprinting and 10-second rest periods. You repeat this eight times and cool down with some light running or jogging. You can change how many rounds you do based on your level of conditioning and taking into account your total training volume throughout the week.\n\n[![ASICS HIIT Running Workout Benefits](https:\/\/images.contentstack.io\/v3\/assets\/bltbb5996c454cd1f4d\/bltd965497b7f169f42\/656f74859a47df7f275b3520\/asics_blog_caption_best_hiit_running_workouts_for_beginners_additional_benefits_121423.jpg?format=webp&quality=80)](https:\/\/www.asics.com\/us\/en-us\/womens-running\/c\/aa20401000\/)\n\n## Additional Benefits of HIIT Running\nAfter you’ve done a HIIT running workout, your metabolism will be boosted for a few hours post-run. HIIT training really does a great job of waking up the entire body, working out your muscles, lungs, heart, and digestion. Since HIIT is also highly intense and requires near-maximal effort, you will likely notice increased strength and muscle mass — both due to the nature of the workouts and because you also might be leaner from this type of exercise.\n\nHIIT boosts your running economy, which is how you’re absorbing oxygen in relation to your running speed. HIIT will increase your capacity to use oxygen in your muscles and all over the body, which can have a significant impact on your performance in the sport of running.\n\nWith all of these benefits of HIIT, you should consider adding a HIIT day into your routine, or up to three a week. If your current training schedule is only running-centric workouts, it may be a good idea to substitute one of these days with a HIIT-style run or workout. Make sure you are also implementing the proper amount of rest days and taking recovery seriously.\n\n## Shop Running Shoes\n[![NIMBUS MIRAI, Huddle Yellow\/Mineral Beige](https:\/\/images.asics.com\/is\/image\/asics\/1013A138_750_SR_RT_GLB?%24eaproduct%24) ![NIMBUS MIRAI, Huddle Yellow\/Mineral Beige](https:\/\/images.asics.com\/is\/image\/asics\/1013A138_750_SB_FR_GLB?%24eaproduct%24)2 ColorsNIMBUS MIRAIRunning Shoes\\$180.00](https:\/\/www.asics.com\/us\/en-us\/ANA_1013A138-750.html)\n\n[![S4+ YOGIRI, White\/Black](https:\/\/images.asics.com\/is\/image\/asics\/1013A158_100_SR_RT_AJP?%24eaproduct%24) ![S4+ YOGIRI, White\/Black](https:\/\/images.asics.com\/is\/image\/asics\/1013A158_100_SB_FR_AJP?%24eaproduct%24)3 ColorsS4+ YOGIRIRunning Shoes\\$200.00](https:\/\/www.asics.com\/us\/en-us\/ANA_1013A158-100.html)\n\n### Sign Up For Email & Text\nBe the first to hear about new products, exclusive events and online offers.\n\nSign Me Up\n\n### Connect With Us\n- [Facebook](https:\/\/www.facebook.com\/ASICS \"Go to Facebook\")\n- [![Go to X](https:\/\/www.asics.com\/on\/demandware.static\/Sites-asics-us-Site\/-\/default\/images\/svg-icons\/x.svg) X](https:\/\/twitter.com\/ASICSamerica)\n- [Instagram](https:\/\/www.instagram.com\/asics\/?hl=en \"Go to Instagram\")\n- [Youtube](https:\/\/www.youtube.com\/asicsglobal \"Go to Youtube\")\n- [LinkedIn](https:\/\/www.linkedin.com\/company\/asics-america\/ \"Go to LinkedIn\")\n\nHow are we doing?\n\nProvide Feedback\n\nCustomer Service\n\n- [Contact ASICS](https:\/\/www.asics.com\/us\/en-us\/customer-service\/help-center\/ \"Contact ASICS\")\n- [Store Locator](https:\/\/www.asics.com\/us\/en-us\/stores\/ \"Go to Store Locator\")\n- [Returns](https:\/\/www.asics.com\/us\/en-us\/return-policy.html \"Go to Returns Information\")\n- [Shipping](https:\/\/www.asics.com\/us\/en-us\/customer-service\/shipping\/)\n- [Track Your Order](https:\/\/www.asics.com\/us\/en-us\/ordersearch\/ \"Go to Track Your Order\")\n- [Give Back Box](https:\/\/www.asics.com\/us\/en-us\/give-back-box\/ \"Give Back Box\")\n- [Warranty Form](https:\/\/www.asics.com\/us\/en-us\/warranty-form\/ \"Warranty Form\")\n- [FAQ](https:\/\/www.asics.com\/us\/en-us\/customer-service\/faq\/)\n- [Promotional Terms](https:\/\/www.asics.com\/us\/en-us\/customer-service\/promotional-terms\/)\n- [2026 Team Catalog](https:\/\/www.asics.com\/on\/demandware.static\/-\/Sites-asics-us-Library\/default\/ANA_SS26_TEAM_ppt.pdf \"2026 Team Catalog\")\n- [In-Store and Curbside Pickup](https:\/\/www.asics.com\/us\/en-us\/customer-service\/store-pick-up\/bopis-cs\/)\n- [Consumer Alert](https:\/\/www.asics.com\/us\/en-us\/customer-service\/consumer-alert\/)\n- [Amazon Authorized Retailers](https:\/\/www.asics.com\/us\/en-us\/customer-service\/amazon-authorized-retailers\/)\n\nGift Cards\n\n- [Shop Gift Cards](https:\/\/www.asics.com\/us\/en-us\/asics-digital-gift-card\/p\/ANA_ZGCD98002-450.html \"Shop Gift Cards\")\n- [Check Gift Card Balance](https:\/\/www.asics.com\/us\/en-us\/checkbalance\/ \"Gift Cards\")\n- [Gift Card FAQ](https:\/\/www.asics.com\/us\/en-us\/asics-gift-cards\/ \"Gift Card FAQ\")\n\nSizing Guides & Resources\n\n- [ASICS Size Guide](https:\/\/www.asics.com\/us\/en-us\/aligned-size-charts.html \"ASICS Size Guide\")\n- [Pronation Guide](https:\/\/www.asics.com\/us\/en-us\/shoe-pronation-guide.html \"Pronation\")\n\nCorporate Info\n\n- [About ASICS](https:\/\/www.asics.com\/us\/en-us\/mk\/about-us)\n- [Corporate Responsibility](https:\/\/corp.asics.com\/en\/csr)\n- [CA Notices\/Privacy Rights](https:\/\/legal.asics.com\/en-us\/legal\/california-laws \"California Laws\")\n- [CA Supply Chains Act](https:\/\/www.asics.com\/on\/demandware.static\/-\/Sites-asics-us-Library\/default\/2025.05.14%20Final%20ASICS%20Modern%20Slavery%20Statement%202024.pdf \"CA Supply Chains Act\")\n- [Cookie Policy](https:\/\/legal.asics.com\/en-us\/legal\/cookie-policy \"Cookie Policy\")\n- [Intellectual Property](https:\/\/legal.asics.com\/en-us\/legal\/terms-and-conditions \"Intellectual Property\")\n- [Accessibility Statement](https:\/\/www.asics.com\/us\/en-us\/customer-service\/ada-accessibility-statement\/)\n- [Cookie Settings](\"Manage Cookie Preferences\")\n- [Privacy Policy (Updated)](https:\/\/legal.asics.com\/en-us\/legal\/privacy-policy \"Privacy Policy\")\n- [A.I. 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All Rights Reserved.\n## Get the latest news from ASICS\nYour browser does not support iframes. Visit the content of this iframe here\n\n.","attrs_readable_markdown":"Best HIIT Running Workouts for Beginners\n\n![Best HIIT Running Workouts for Beginners](https:\/\/images.contentstack.io\/v3\/assets\/bltbb5996c454cd1f4d\/blta3412e360e9eed6c\/656f7494eb50fc4154063554\/asics_blog_hero_desktop_blog_best_hiit_running_workouts_for_beginners_121423.jpg?format=webp&quality=80)\n\nDecember 13, 2023\n\n## Best HIIT Running Workouts for Beginners\nCompared to a typical run for mileage or time, HIIT running alternates between high- and low-intensity running for several repetitions. The object of this training is to get your heart rate up and then down again, which creates a number of benefits. HIIT running can be a great way to build cardiovascular fitness, get in a high-intensity workout with limited time, and burn fat and calories. Improved stamina and muscular endurance can have significant carryover to your runs. Here are a few HIIT running workouts that you can add to your workout routine.\n\n## HIIT Running Workouts to Get You Started\nOptimally, you want to perform HIIT running exercises at the threshold of 80% to 90% of your maximum heart rate. For the rest periods, you should maintain a level of low-intensity movement, like walking or jogging, to lower your heart rate and prepare for the next round of highly intense exercise. Aim to add HIIT to your training routine two to three times per week.\n\n[![ASICS Short Interval Running Training](https:\/\/images.contentstack.io\/v3\/assets\/bltbb5996c454cd1f4d\/bltca046e74dd13278b\/656f7485816d25b0abfc17dd\/asics_blog_caption_best_hiit_running_workouts_for_beginners_short_interval_121423.jpg?format=webp&quality=80)](https:\/\/www.asics.com\/us\/en-us\/womens-running\/c\/aa20401000\/)\n\n## Short Interval\nFor this workout, warm up for five to 10 minutes. Start your HIIT run with a sprint for 30 seconds, then take your rest period as jogging for 60 seconds. You can alternate this for five to six rounds and do some light jogging for 5 minutes to cool down.\n\n[![ASICS Sprint Interval Training](https:\/\/images.contentstack.io\/v3\/assets\/bltbb5996c454cd1f4d\/bltc93b9788cefc7c1a\/656f74855dedf42f4fcc5aee\/asics_blog_caption_best_hiit_running_workouts_for_beginners_spring_interval_121423.jpg?format=webp&quality=80)](https:\/\/www.asics.com\/us\/en-us\/mens-running\/c\/aa10401000\/)\n\n## Sprinting Interval\nFor this workout, do some sort of warmup, jogging, or mobility work for five to 10 minutes and alternate between a 30-second sprint and walking for 45 seconds. For a challenging sprint workout, you can repeat this up to eight times.\n\n[![ASICS HIIT Running Workout Training](https:\/\/images.contentstack.io\/v3\/assets\/bltbb5996c454cd1f4d\/blt5a062f76a35aaa45\/656f7485d9250b6d550df005\/asics_blog_caption_best_hiit_running_workouts_for_beginners_4x4_intervals_121423.jpg?format=webp&quality=80)](https:\/\/www.asics.com\/us\/en-us\/running\/c\/aa40100000\/)\n\n## 4x4 Intervals\nThis method of HIIT running was created by the Norwegian University of Science and Technology. It starts off again with a warmup, then alternates between a one-minute sprint and three minutes of walking or jogging done four times. To cool down, you should do some light running or jogging for another five to 10 minutes.\n\n## Tabata Workout\nThis workout is 20 seconds of high-intensity running or sprinting and 10-second rest periods. You repeat this eight times and cool down with some light running or jogging. You can change how many rounds you do based on your level of conditioning and taking into account your total training volume throughout the week.\n\n[![ASICS HIIT Running Workout Benefits](https:\/\/images.contentstack.io\/v3\/assets\/bltbb5996c454cd1f4d\/bltd965497b7f169f42\/656f74859a47df7f275b3520\/asics_blog_caption_best_hiit_running_workouts_for_beginners_additional_benefits_121423.jpg?format=webp&quality=80)](https:\/\/www.asics.com\/us\/en-us\/womens-running\/c\/aa20401000\/)\n\n## Additional Benefits of HIIT Running\nAfter you’ve done a HIIT running workout, your metabolism will be boosted for a few hours post-run. HIIT training really does a great job of waking up the entire body, working out your muscles, lungs, heart, and digestion. Since HIIT is also highly intense and requires near-maximal effort, you will likely notice increased strength and muscle mass — both due to the nature of the workouts and because you also might be leaner from this type of exercise.\n\nHIIT boosts your running economy, which is how you’re absorbing oxygen in relation to your running speed. HIIT will increase your capacity to use oxygen in your muscles and all over the body, which can have a significant impact on your performance in the sport of running.\n\nWith all of these benefits of HIIT, you should consider adding a HIIT day into your routine, or up to three a week. If your current training schedule is only running-centric workouts, it may be a good idea to substitute one of these days with a HIIT-style run or workout. Make sure you are also implementing the proper amount of rest days and taking recovery seriously.","meta_canonical":null}

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Boilerpipe Text	Best HIIT Running Workouts for Beginners December 13, 2023 Best HIIT Running Workouts for Beginners Compared to a typical run for mileage or time, HIIT running alternates between high- and low-intensity running for several repetitions. The object of this training is to get your heart rate up and then down again, which creates a number of benefits. HIIT running can be a great way to build cardiovascular fitness, get in a high-intensity workout with limited time, and burn fat and calories. Improved stamina and muscular endurance can have significant carryover to your runs. Here are a few HIIT running workouts that you can add to your workout routine. HIIT Running Workouts to Get You Started Optimally, you want to perform HIIT running exercises at the threshold of 80% to 90% of your maximum heart rate. For the rest periods, you should maintain a level of low-intensity movement, like walking or jogging, to lower your heart rate and prepare for the next round of highly intense exercise. Aim to add HIIT to your training routine two to three times per week. Short Interval For this workout, warm up for five to 10 minutes. Start your HIIT run with a sprint for 30 seconds, then take your rest period as jogging for 60 seconds. You can alternate this for five to six rounds and do some light jogging for 5 minutes to cool down. Sprinting Interval For this workout, do some sort of warmup, jogging, or mobility work for five to 10 minutes and alternate between a 30-second sprint and walking for 45 seconds. For a challenging sprint workout, you can repeat this up to eight times. 4x4 Intervals This method of HIIT running was created by the Norwegian University of Science and Technology. It starts off again with a warmup, then alternates between a one-minute sprint and three minutes of walking or jogging done four times. To cool down, you should do some light running or jogging for another five to 10 minutes. Tabata Workout This workout is 20 seconds of high-intensity running or sprinting and 10-second rest periods. You repeat this eight times and cool down with some light running or jogging. You can change how many rounds you do based on your level of conditioning and taking into account your total training volume throughout the week. Additional Benefits of HIIT Running After you’ve done a HIIT running workout, your metabolism will be boosted for a few hours post-run. HIIT training really does a great job of waking up the entire body, working out your muscles, lungs, heart, and digestion. Since HIIT is also highly intense and requires near-maximal effort, you will likely notice increased strength and muscle mass — both due to the nature of the workouts and because you also might be leaner from this type of exercise. HIIT boosts your running economy, which is how you’re absorbing oxygen in relation to your running speed. HIIT will increase your capacity to use oxygen in your muscles and all over the body, which can have a significant impact on your performance in the sport of running. With all of these benefits of HIIT, you should consider adding a HIIT day into your routine, or up to three a week. If your current training schedule is only running-centric workouts, it may be a good idea to substitute one of these days with a HIIT-style run or workout. Make sure you are also implementing the proper amount of rest days and taking recovery seriously.
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[Men]() - ## Sportstyle Apparel - [T-Shirts & Tops](https://www.asics.com/us/en-us/mens-sportstyle-t-shirts-tops/c/aa10800001/) - [Pants & Bottoms](https://www.asics.com/us/en-us/mens-sportstyle-pants-bottoms/c/aa10800002/) - [Collections]() - [Men]() - ## Collections - [GEL-NIMBUS](https://www.asics.com/us/en-us/gel-nimbus/c/aa50102000/men/) - [GEL-KAYANO](https://www.asics.com/us/en-us/gel-kayano/c/aa50101000/men/) - [GEL-CUMULUS](https://www.asics.com/us/en-us/gel-cumulus/c/aa50104000/men/) - [GT-2000](https://www.asics.com/us/en-us/gt-2000/c/aa50109200/men/) - [GT-1000](https://www.asics.com/us/en-us/gt-1000/c/aa50109300/men/) - [NOVABLAST](https://www.asics.com/us/en-us/novablast/c/aa50123800/men/) - [SUPERBLAST](https://www.asics.com/us/en-us/superblast/c/aa50128800/men/) - [METASPEED](https://www.asics.com/us/en-us/metaspeed/c/aa50124800/men/) - [Wide Shoes](https://www.asics.com/us/en-us/mens-shoes/c/aa10200000/wide/) - [Extra Wide Shoes](https://www.asics.com/us/en-us/mens-shoes/c/aa10200000/extra-wide/) [![Men's Nimbus 28 Shop Now](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)](https://www.asics.com/us/en-us/gel-cumulus/c/aa50104000/men/) - [Women](https://www.asics.com/us/en-us/women/c/aa20000000/) [All]() ## Women - [Featured]() - [Women]() - ## Featured - [New Arrivals](https://www.asics.com/us/en-us/womens-new-arrivals/c/aa20101000/) - [Best Sellers](https://www.asics.com/us/en-us/womens-best-sellers/c/aa20102000/) - [OneASICS Exclusives](https://www.asics.com/us/en-us/members-only-styles/c/aa90000193/women/) - [Road Tested Footwear](https://www.asics.com/us/en-us/womens-road-tested-footwear/c/aa20131262/) - [GEL-CUMULUS 28](https://www.asics.com/us/en-us/gel-cumulus/c/aa50104000/?prefn1=c_productGender&prefv1=Women) - [SUPERBLAST 3](https://www.asics.com/us/en-us/superblast/c/aa50128800/women/) - [Paris Collection](https://www.asics.com/us/en-us/paris-collection/c/aa50112100/women/) - [Go for the Green](https://www.asics.com/us/en-us/womens-featured-5/c/aa20101811/) - [Sale](https://www.asics.com/us/en-us/womens-clearance/c/aa20106000/) - [View All](https://www.asics.com/us/en-us/womens-featured/c/aa20100000/) - [Shoes](https://www.asics.com/us/en-us/womens-shoes/c/aa20200000/) - [Women]() - ## Shoes - [Running Shoes](https://www.asics.com/us/en-us/womens-running-shoes/c/aa20201000/) - [Tennis Shoes](https://www.asics.com/us/en-us/womens-tennis-shoes/c/aa20203000/) - [Trail Running Shoes](https://www.asics.com/us/en-us/womens-trail-running-shoes/c/aa20204000/) - [Volleyball Shoes](https://www.asics.com/us/en-us/womens-volleyball/c/aa20404000/shoes/) - [Golf Shoes](https://www.asics.com/us/en-us/womens-golf/c/aa20407000/shoes/) - [Pickleball Shoes](https://www.asics.com/us/en-us/pickleball/c/aa40901000/shoes/?prefn1=c_productGender&prefv1=Women) - [Soccer Shoes](https://www.asics.com/us/en-us/soccer/c/aa40110000/shoes/?prefn1=c_productGender&prefv1=Women) - [Walking Shoes](https://www.asics.com/us/en-us/womens-walking-shoes/c/aa20222000/) - [Sportstyle Shoes](https://www.asics.com/us/en-us/womens-sportstyle-shoes/c/aa20209000/) - [View All](https://www.asics.com/us/en-us/womens-shoes/c/aa20200000/) - [Running & Sports Apparel](https://www.asics.com/us/en-us/womens-clothing-gear/c/aa20300000/) - [Women]() - ## Running & Sports Apparel - [T-Shirts & Tops](https://www.asics.com/us/en-us/womens-t-shirts-tops/c/aa20301000/) - [Sports Bras](https://www.asics.com/us/en-us/womens-sports-bras/c/aa20310000/) - [Tights & Leggings](https://www.asics.com/us/en-us/womens-tights-leggings/c/aa20307000/) - [Hoodies & Sweatshirts](https://www.asics.com/us/en-us/womens-hoodies-sweatshirts/c/aa20304000/) - [Jackets & Outerwear](https://www.asics.com/us/en-us/womens-jackets-outerwear/c/aa20309000/) - [Shorts & Pants](https://www.asics.com/us/en-us/womens-shorts-pants/c/aa20306000/) - [Socks](https://www.asics.com/us/en-us/womens-socks/c/aa20311000/) - [Hats & Headwear](https://www.asics.com/us/en-us/womens-hats-headwear/c/aa20311100/) - [Gear & Accessories](https://www.asics.com/us/en-us/womens-gear-accessories/c/aa20312000/) - [Tennis Apparel](https://www.asics.com/us/en-us/womens-tennis-apparel/c/aa20410000/) - [View All](https://www.asics.com/us/en-us/womens-clothing-gear/c/aa20300000/) - [Performance Life Apparel](https://www.asics.com/us/en-us/womens-post-running-apparel/c/aa10900000/) - [Women]() - ## Performance Life Apparel - [Graphic Tees](https://www.asics.com/us/en-us/womens-performance-life-gfx/c/aa10911005/) - [T-Shirts & Tops](https://www.asics.com/us/en-us/womens-post-run-ts-tops/c/aa10911000/) - [Training Bras](https://www.asics.com/us/en-us/womens-performance-life-bras/c/aa10911006/) - [Pants & Tights](https://www.asics.com/us/en-us/womens-post-run-pants-tights/c/aa10911001/) - [Hoodies & Sweatshirts](https://www.asics.com/us/en-us/womens-post-run-hoods-sweats/c/aa10911002/) - [Jackets & Outerwear](https://www.asics.com/us/en-us/womens-post-run-jackets-outerwear/c/aa10911003/) - [Shorts](https://www.asics.com/us/en-us/womens-post-run-shorts/c/aa10911004/) - [Sportstyle Apparel](https://www.asics.com/us/en-us/womens-sportstyle-apparel/c/aa10910000/) - [Women]() - ## Sportstyle Apparel - [T-Shirts & Tops](https://www.asics.com/us/en-us/womens-sportstyle-t-shirts-tops/c/aa10900001/) - [Pants & Bottoms](https://www.asics.com/us/en-us/womens-sportstyle-pants-bottoms/c/aa10900002/) - [Collections]() - [Women]() - ## Collections - [GEL-NIMBUS](https://www.asics.com/us/en-us/gel-nimbus/c/aa50102000/women/) - [GEL-KAYANO](https://www.asics.com/us/en-us/gel-kayano/c/aa50101000/women/) - [GEL-CUMULUS](https://www.asics.com/us/en-us/gel-cumulus/c/aa50104000/women/) - [GT-2000](https://www.asics.com/us/en-us/gt-2000/c/aa50109200/women/) - [GT-1000](https://www.asics.com/us/en-us/gt-1000/c/aa50109300/women/) - [NOVABLAST](https://www.asics.com/us/en-us/novablast/c/aa50123800/women/) - [SUPERBLAST](https://www.asics.com/us/en-us/superblast/c/aa50128800/women/) - [METASPEED](https://www.asics.com/us/en-us/metaspeed/c/aa50124800/women/) - [Narrow Shoes](https://www.asics.com/us/en-us/womens-shoes/c/aa20200000/narrow/) - [Wide Shoes](https://www.asics.com/us/en-us/womens-shoes/c/aa20200000/wide/) [![Women's Cumulus 28 Shop Now](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)](https://www.asics.com/us/en-us/gel-cumulus/c/aa50104000/women/) - [Kids](https://www.asics.com/us/en-us/kids/c/aa30000000/) [All]() ## Kids - [Featured]() - [Kids]() - ## Featured - [New Arrivals](https://www.asics.com/us/en-us/kids-new-arrivals/c/aa30101000/) - [Best Sellers](https://www.asics.com/us/en-us/kids-best-sellers/c/aa30102000/) - [Kids' Tennis Gear](https://www.asics.com/us/en-us/tennis/c/aa40200000/?prefn1=c_productGender&prefv1=Kids) - [PRE VENTURE](https://www.asics.com/us/en-us/gel-venture/c/aa50124080/?prefn1=c_productGender&prefv1=Kids) - [GEL-CONTEND](https://www.asics.com/us/en-us/gel-contend/c/aa50109400/?prefn1=c_productGender&prefv1=Kids) - [Sale](https://www.asics.com/us/en-us/kids-clearance/c/aa30104000/) - [View All](https://www.asics.com/us/en-us/kids-featured/c/aa30100000/) - [Shoes](https://www.asics.com/us/en-us/kids-shoes/c/aa30300000/) - [Kids]() - ## Shoes - [Running Shoes](https://www.asics.com/us/en-us/kids-running-shoes/c/aa30301000/) - [Tennis Shoes](https://www.asics.com/us/en-us/kids-tennis-shoes/c/aa30343000/) - [Sports Shoes](https://www.asics.com/us/en-us/kids-sports-shoes/c/aa30303000/) - [Kids' Socks](https://www.asics.com/us/en-us/kids-socks/c/aa30307000/) - [Sportstyle Shoes](https://www.asics.com/us/en-us/kids-sportstyle-shoes/c/aa30304000/) - [Shoes Under \$50](https://www.asics.com/us/en-us/kids-shoes/c/aa30300000/?pmin=0.00&pmax=50.00) - [View All](https://www.asics.com/us/en-us/kids-shoes/c/aa30300000/) - [Shop by Size]() - [Kids]() - ## Shop by Size - [Grade School (1-7)](https://www.asics.com/us/en-us/kids-grade-school-shoes/c/aa30201000/) - [Pre-School (K10-3)](https://www.asics.com/us/en-us/kids-pre-school-shoes/c/aa30202000/) - [Toddler (K4-K9)](https://www.asics.com/us/en-us/kids-toddler-shoes/c/aa30203000/) - [View All](https://www.asics.com/us/en-us/kids-shop-by-size/c/aa30200000/) - [Clothing](https://www.asics.com/us/en-us/kids-clothing/c/aa30500000/) - [View All](https://www.asics.com/us/en-us/kids/c/aa30000000/) [![Kids' SPS New Arrivals](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)](https://www.asics.com/us/en-us/kids-new-arrivals/c/aa30101000/?prefn1=productGender&prefv1=Kids) - [Sports](https://www.asics.com/us/en-us/sports-shoes-and-gear/c/aa40000001/) [All]() ## Sports - [Featured]() - [Sports]() - ## Featured - [New Arrivals](https://www.asics.com/us/en-us/sports-new-arrivals/c/aa90000136/) - [Best Sellers](https://www.asics.com/us/en-us/sports-best-sellers/c/aa40111100/) - [GEL-CUMULUS 28](https://www.asics.com/us/en-us/gel-cumulus/c/aa50104000/) - [SUPERBLAST 3](https://www.asics.com/us/en-us/superblast/c/aa50128800/) - [Paris Collection](https://www.asics.com/us/en-us/paris-collection/c/aa50112100/) - [NAGINO Collection](https://www.asics.com/us/en-us/nagino-collection/c/aa90000008/) - [Performance Tops](https://www.asics.com/us/en-us/sports-performance-tops/c/aa41500067/) - [Limited Series Collection](https://www.asics.com/us/en-us/inspired-limited-series/c/AA50107001/) - [Sale](https://www.asics.com/us/en-us/clearance/c/aa60000000/sports/?sz=24) - [Running](https://www.asics.com/us/en-us/running/c/aa40100000/) - [Sports]() - ## Running - [Running Shoes](https://www.asics.com/us/en-us/running-shoes/c/aa80201000/) - [Running Apparel](https://www.asics.com/us/en-us/sports-running-apparel/c/aa40102000/) - [Tennis](https://www.asics.com/us/en-us/tennis/c/aa40200000/) - [Sports]() - ## Tennis - [Tennis Shoes](https://www.asics.com/us/en-us/tennis-shoes/c/aa80204000/) - [Tennis Apparel](https://www.asics.com/us/en-us/sports-tennis-apparel/c/aa40210000/) - [Wrestling](https://www.asics.com/us/en-us/wrestling/c/aa40400000/) - [Golf](https://www.asics.com/us/en-us/golf/c/aa40801000/) - [Soccer](https://www.asics.com/us/en-us/soccer/c/aa40110000/) - [Volleyball](https://www.asics.com/us/en-us/volleyball/c/aa40300000/) - [Trail Running](https://www.asics.com/us/en-us/trail-running/c/aa40500000/) - [Pickleball](https://www.asics.com/us/en-us/pickleball/c/aa40901000/) - [Padel](https://www.asics.com/us/en-us/padel/c/aa40902000/) - [Basketball](https://www.asics.com/us/en-us/basketball/c/aa40909090/) - [View All](https://www.asics.com/us/en-us/sports-shoes-and-gear/c/aa40000001/) [![ASICS Sports Shop Golf](data:image/jpg;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)](https://www.asics.com/us/en-us/golf/c/aa40801000/?prefn1=productGender) - 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[Sportstyle]() - ## Collections - [GEL-1130](https://www.asics.com/us/en-us/gel-1130/c/aa11059000/) - [GEL-KAYANO 14](https://www.asics.com/us/en-us/gel-kayano-14/c/aa50320000/) - [GEL-KAYANO 20](https://www.asics.com/us/en-us/gel-kayano-20/c/aa50380000/) - [GEL-KAYANO 12.1](https://www.asics.com/us/en-us/gel-kayano-12-1/c/aa50391201/) - [GEL-CUMULUS 16](https://www.asics.com/us/en-us/gel-cumulus-16/c/aa11051600/) - [GEL-NYC](https://www.asics.com/us/en-us/gel-nyc/c/aa11059960/) - [GEL-NYC 2.0](https://www.asics.com/us/en-us/gel-nyc-2/c/aa11059967/) - [GEL-SD LYTE](https://www.asics.com/us/en-us/gel-sd-lyte/c/aa11059926/) - [GEL-KINETIC 2.0](https://www.asics.com/us/en-us/kinetic-2.0/c/aa50201502/) - [GT-2160](https://www.asics.com/us/en-us/gt-2160/c/aa11059923/) - [HYPERSYNC](https://www.asics.com/us/en-us/hypersync/c/aa11059977/) - [SKYHAND OG](https://www.asics.com/us/en-us/skyhand-og/c/aa11059918/) [![alt="ASICS]()](https://www.asics.com/us/en-us/kinetic-2.0/c/aa50201502/?prefn1=productGender) [![alt="ASICS]()](https://www.asics.com/us/en-us/gel-sd-lyte/c/aa11059926/?prefn1=productGender) [![alt="ASICS]()](https://www.asics.com/us/en-us/sportstyle-new-arrivals/c/aa90000023/?prefn1=productGender) - 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[Log in](https://www.asics.com/us/en-us/auth-response-asicsid/webflow/?action=login) to continue with your bag or start a new one. Menu Search ASICS.com [Home](https://www.asics.com/us/en-us/)/ [ASICS Blog](https://www.asics.com/us/en-us/blog/)/ Best HIIT Running Workouts for Beginners ![Best HIIT Running Workouts for Beginners](https://images.contentstack.io/v3/assets/bltbb5996c454cd1f4d/blta3412e360e9eed6c/656f7494eb50fc4154063554/asics_blog_hero_desktop_blog_best_hiit_running_workouts_for_beginners_121423.jpg?format=webp&quality=80) # Best HIIT Running Workouts for Beginners December 13, 2023 ## Best HIIT Running Workouts for Beginners Compared to a typical run for mileage or time, HIIT running alternates between high- and low-intensity running for several repetitions. The object of this training is to get your heart rate up and then down again, which creates a number of benefits. HIIT running can be a great way to build cardiovascular fitness, get in a high-intensity workout with limited time, and burn fat and calories. Improved stamina and muscular endurance can have significant carryover to your runs. Here are a few HIIT running workouts that you can add to your workout routine. ## HIIT Running Workouts to Get You Started Optimally, you want to perform HIIT running exercises at the threshold of 80% to 90% of your maximum heart rate. For the rest periods, you should maintain a level of low-intensity movement, like walking or jogging, to lower your heart rate and prepare for the next round of highly intense exercise. Aim to add HIIT to your training routine two to three times per week. [![ASICS Short Interval Running Training](https://images.contentstack.io/v3/assets/bltbb5996c454cd1f4d/bltca046e74dd13278b/656f7485816d25b0abfc17dd/asics_blog_caption_best_hiit_running_workouts_for_beginners_short_interval_121423.jpg?format=webp&quality=80)](https://www.asics.com/us/en-us/womens-running/c/aa20401000/) ## Short Interval For this workout, warm up for five to 10 minutes. Start your HIIT run with a sprint for 30 seconds, then take your rest period as jogging for 60 seconds. You can alternate this for five to six rounds and do some light jogging for 5 minutes to cool down. [![ASICS Sprint Interval Training](https://images.contentstack.io/v3/assets/bltbb5996c454cd1f4d/bltc93b9788cefc7c1a/656f74855dedf42f4fcc5aee/asics_blog_caption_best_hiit_running_workouts_for_beginners_spring_interval_121423.jpg?format=webp&quality=80)](https://www.asics.com/us/en-us/mens-running/c/aa10401000/) ## Sprinting Interval For this workout, do some sort of warmup, jogging, or mobility work for five to 10 minutes and alternate between a 30-second sprint and walking for 45 seconds. For a challenging sprint workout, you can repeat this up to eight times. [![ASICS HIIT Running Workout Training](https://images.contentstack.io/v3/assets/bltbb5996c454cd1f4d/blt5a062f76a35aaa45/656f7485d9250b6d550df005/asics_blog_caption_best_hiit_running_workouts_for_beginners_4x4_intervals_121423.jpg?format=webp&quality=80)](https://www.asics.com/us/en-us/running/c/aa40100000/) ## 4x4 Intervals This method of HIIT running was created by the Norwegian University of Science and Technology. It starts off again with a warmup, then alternates between a one-minute sprint and three minutes of walking or jogging done four times. To cool down, you should do some light running or jogging for another five to 10 minutes. ## Tabata Workout This workout is 20 seconds of high-intensity running or sprinting and 10-second rest periods. You repeat this eight times and cool down with some light running or jogging. You can change how many rounds you do based on your level of conditioning and taking into account your total training volume throughout the week. [![ASICS HIIT Running Workout Benefits](https://images.contentstack.io/v3/assets/bltbb5996c454cd1f4d/bltd965497b7f169f42/656f74859a47df7f275b3520/asics_blog_caption_best_hiit_running_workouts_for_beginners_additional_benefits_121423.jpg?format=webp&quality=80)](https://www.asics.com/us/en-us/womens-running/c/aa20401000/) ## Additional Benefits of HIIT Running After you’ve done a HIIT running workout, your metabolism will be boosted for a few hours post-run. HIIT training really does a great job of waking up the entire body, working out your muscles, lungs, heart, and digestion. Since HIIT is also highly intense and requires near-maximal effort, you will likely notice increased strength and muscle mass — both due to the nature of the workouts and because you also might be leaner from this type of exercise. HIIT boosts your running economy, which is how you’re absorbing oxygen in relation to your running speed. HIIT will increase your capacity to use oxygen in your muscles and all over the body, which can have a significant impact on your performance in the sport of running. With all of these benefits of HIIT, you should consider adding a HIIT day into your routine, or up to three a week. If your current training schedule is only running-centric workouts, it may be a good idea to substitute one of these days with a HIIT-style run or workout. 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Readable Markdown	Best HIIT Running Workouts for Beginners ![Best HIIT Running Workouts for Beginners](https://images.contentstack.io/v3/assets/bltbb5996c454cd1f4d/blta3412e360e9eed6c/656f7494eb50fc4154063554/asics_blog_hero_desktop_blog_best_hiit_running_workouts_for_beginners_121423.jpg?format=webp&quality=80) December 13, 2023 ## Best HIIT Running Workouts for Beginners Compared to a typical run for mileage or time, HIIT running alternates between high- and low-intensity running for several repetitions. The object of this training is to get your heart rate up and then down again, which creates a number of benefits. HIIT running can be a great way to build cardiovascular fitness, get in a high-intensity workout with limited time, and burn fat and calories. Improved stamina and muscular endurance can have significant carryover to your runs. Here are a few HIIT running workouts that you can add to your workout routine. ## HIIT Running Workouts to Get You Started Optimally, you want to perform HIIT running exercises at the threshold of 80% to 90% of your maximum heart rate. For the rest periods, you should maintain a level of low-intensity movement, like walking or jogging, to lower your heart rate and prepare for the next round of highly intense exercise. Aim to add HIIT to your training routine two to three times per week. [![ASICS Short Interval Running Training](https://images.contentstack.io/v3/assets/bltbb5996c454cd1f4d/bltca046e74dd13278b/656f7485816d25b0abfc17dd/asics_blog_caption_best_hiit_running_workouts_for_beginners_short_interval_121423.jpg?format=webp&quality=80)](https://www.asics.com/us/en-us/womens-running/c/aa20401000/) ## Short Interval For this workout, warm up for five to 10 minutes. Start your HIIT run with a sprint for 30 seconds, then take your rest period as jogging for 60 seconds. You can alternate this for five to six rounds and do some light jogging for 5 minutes to cool down. [![ASICS Sprint Interval Training](https://images.contentstack.io/v3/assets/bltbb5996c454cd1f4d/bltc93b9788cefc7c1a/656f74855dedf42f4fcc5aee/asics_blog_caption_best_hiit_running_workouts_for_beginners_spring_interval_121423.jpg?format=webp&quality=80)](https://www.asics.com/us/en-us/mens-running/c/aa10401000/) ## Sprinting Interval For this workout, do some sort of warmup, jogging, or mobility work for five to 10 minutes and alternate between a 30-second sprint and walking for 45 seconds. For a challenging sprint workout, you can repeat this up to eight times. [![ASICS HIIT Running Workout Training](https://images.contentstack.io/v3/assets/bltbb5996c454cd1f4d/blt5a062f76a35aaa45/656f7485d9250b6d550df005/asics_blog_caption_best_hiit_running_workouts_for_beginners_4x4_intervals_121423.jpg?format=webp&quality=80)](https://www.asics.com/us/en-us/running/c/aa40100000/) ## 4x4 Intervals This method of HIIT running was created by the Norwegian University of Science and Technology. It starts off again with a warmup, then alternates between a one-minute sprint and three minutes of walking or jogging done four times. To cool down, you should do some light running or jogging for another five to 10 minutes. ## Tabata Workout This workout is 20 seconds of high-intensity running or sprinting and 10-second rest periods. You repeat this eight times and cool down with some light running or jogging. You can change how many rounds you do based on your level of conditioning and taking into account your total training volume throughout the week. [![ASICS HIIT Running Workout Benefits](https://images.contentstack.io/v3/assets/bltbb5996c454cd1f4d/bltd965497b7f169f42/656f74859a47df7f275b3520/asics_blog_caption_best_hiit_running_workouts_for_beginners_additional_benefits_121423.jpg?format=webp&quality=80)](https://www.asics.com/us/en-us/womens-running/c/aa20401000/) ## Additional Benefits of HIIT Running After you’ve done a HIIT running workout, your metabolism will be boosted for a few hours post-run. HIIT training really does a great job of waking up the entire body, working out your muscles, lungs, heart, and digestion. Since HIIT is also highly intense and requires near-maximal effort, you will likely notice increased strength and muscle mass — both due to the nature of the workouts and because you also might be leaner from this type of exercise. HIIT boosts your running economy, which is how you’re absorbing oxygen in relation to your running speed. HIIT will increase your capacity to use oxygen in your muscles and all over the body, which can have a significant impact on your performance in the sport of running. With all of these benefits of HIIT, you should consider adding a HIIT day into your routine, or up to three a week. If your current training schedule is only running-centric workouts, it may be a good idea to substitute one of these days with a HIIT-style run or workout. Make sure you are also implementing the proper amount of rest days and taking recovery seriously.
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