🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 84 (from laksa199)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa084.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.nytimes.com/2023/03/15/well/move/hiit-workout-beginner.html\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.nytimes.com/2023/03/15/well/move/hiit-workout-beginner.html\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.nytimes.com\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html","crawl_time":1773229811,"first_indexed_time":1678893118,"http_code":200,"src_unparsed":"com,nytimes!www,\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html s443","src_root_hash":"4566504020376537684","history_drop_reason":null,"meta_title":"A 19-Minute HIIT Workout for Beginners - The New York Times","meta_descriptions":["Done correctly, high-intensity interval training is one of the most efficient forms of exercise. Here’s how to do it."],"attrs_boilerpipe_text":"Advertisement\nSKIP ADVERTISEMENT\nwhy not try\nDone correctly, high-intensity interval training is one of the most efficient forms of exercise. Here’s how to do it.\nCredit...\nGritchelle Fallesgon for The New York Times\nMarch 15, 2023\nWorkout trends come and go, but when it comes to the biggest bang for your buck, high intensity interval training, or HIIT, has staying power.\nHIIT’s specific origins are uncertain; some say it dates back to at least the early 1900s and Finnish Olympic runners who would use alternating short bursts of intensity with brief bouts of recovery to bolster their overall speed. Today, it remains one of the\n“Top 20 Worldwide Fitness Trends”\naccording to the American College of Sports Medicine.\nBut ask 10 people what a HIIT workout is, and odds are, you’ll get 10 different answers. The fitness industry has created a wide variety of iterations that aren’t actually HIIT.\nA true HIIT session will incorporate several rounds of short high-intensity cardiovascular bursts — usually not more than 20 seconds — followed by brief periods of rest. This allows you to complete a workout that delivers substantial fitness results in just 30 minutes or so. It usually requires little to no equipment, and you can pick your preferred method of cardio.\nTo achieve true high intensity, however, you have to work hard. You must get your heart rate above 80 percent of your absolute maximum before letting it barely recover, and then doing it all over again. “Make your intensity hard enough that you can’t hold a conversation, then recover and begin again,” said Danyele Wilson, a trainer and coach for the fitness app EvolveYou.\n“That’s key, and what sets HIIT apart from other workouts,” said Ms. Wilson. “Holding a plank for a minute isn’t going to get your heart rate there, for instance. You need to feel like you couldn’t go all out with this movement for more than eight to 10 seconds at a time.”\nWhen added to a regimen of standard cardio exercise and strength training, HIIT can boost your overall fitness, improve health metrics, increase your calorie burn rate and lead to better performance in competitive sports. Here’s how to reap those benefits.\nImage\nThe key element for a HIIT workout is for each exercise to be done at a pace that is 80 percent of your maximum ability, which can be intimidating for some.\nCredit...\nGritchelle Fallesgon for The New York Times\nWhy HIIT?\nThe chief argument for a HIIT workout is its potential to produce cardiovascular fitness gains in a short amount of time.\nA 2019\nreview\nof research studying the health benefits of HIIT found that it was a more efficient approach to aerobic training, compared to steady-state cardio exercise — which keeps your heart rate in the same general range for an extended period. A small\n2020 study\nof sedentary men between the ages of 43 and 73 found that performing HIIT over just six weeks significantly decreased their high blood pressure.\nIn addition to improving heart health, many people choose HIIT as a means to lose weight, Cedric Bryant, president and chief science officer of the American Council on Exercise, said. “You’re getting a\nhigher average calorie burn\nfrom HIIT than a steady-state session for the same amount of time.”\nAnd while this may be true, the best reason to incorporate HIIT into your exercise routine, according to Ms. Wilson, is to improve performance, whether you’re a competitive athlete or not. Performance, she explained, means training your whole body to move efficiently and with more agility.\n“It’s improving your capacity to move well in different directions,” she said. “That can mean anything from LeBron James on the basketball court to an elderly man preventing himself from falling after tripping. It’s about quality of life.” That said, you may want to talk to your doctor or physical therapist before incorporating HIIT into your workout.\nFor Sunna Yassin, a 42-year-old event planner from San Francisco, HIIT was a way to allow her body to do other activities she liked. In the beginning, she found the exercise hard on her knees, but that changed as she grew stronger.\nOver the course of 18 months, Ms. Yassin said, “my body became better able to take the pressure of activities like kickboxing or jumping.”\nWhat is “real” HIIT?\nThere’s a lot of confusion around what counts as HIIT. Some gyms or trainers refer to any circuit training — a variety of exercises done one after the other — as HIIT. While these workouts might be difficult, most won’t get your heart rate high enough to qualify. For instance, a runner sprinting for three- to five-minute spurts with rests in between is running intervals, but not doing HIIT.\nCrossFit is another workout people commonly mistake for HIIT, said Ms. Wilson. “CrossFit is not HIIT, although a CrossFit workout may enlist an HIIT circuit within it,” she explained. “But they are not one and the same.”\nAn actual HIIT session — the short-bursts portion of the workout that causes a high heart rate — may be only 10 minutes long, especially for beginners. However, “you will also take five to 10 minutes to slowly warm up with gentler movement, perform the HIIT circuit, then cool down for five to 10 minutes,” said Sabrena Jo, an exercise and health scientist with the American Council on Exercise.\nHow do you get started?\nFor those new to HIIT, once per week is a good starting point. While you can do a HIIT session by itself, Ms. Wilson often does one at the end of another workout. “I might pair it with leg day, for instance,” she said, doing “\nsuper sets\n” of combined movements like squats and lunges, and then finishing with a 10-minute HIIT workout.\nOnce you are comfortable with them, aim for two to three sessions per week, but not more, said Holly Roser, a personal trainer in San Francisco. “After that, you could become more susceptible to injury.”\nImage\nWhichever exercises you choose, it’s important to make sure you know them and are using proper form before putting them into a HIIT workout.\nCredit...\nGritchelle Fallesgon for The New York Times\nAvoid HIIT if you have a cardiac condition, are recovering from injury or regularly experience vertigo. If you’re pregnant, consult with your doctor beforehand.\nIn the beginning, you might have to shorten the length of an interval or two to catch your breath, said Ms. Roser, or find yourself slowing down toward the end of a session. But after about a month of regular HIIT, you should be able to get through one and notice an improvement, for instance, in how fast you can run, bike or\nrow on an ergometer\n. By then you can try tweaking the ratio of exercise to rest so that you rest for shorter periods of time.\nYou can perform HIIT at home, at the gym or in a group class setting, and it requires little to no equipment — though if you have access to a treadmill, bike or rowing machine, they work well. Short bursts of running, jumping jacks, burpees, mountain climbers or squat jumps can also be effective. This makes HIIT convenient, and also easy to do when traveling.\nRemember, these workouts are meant to be hard. In the moment, pushing yourself to 80 percent of your body’s maximum heart rate may feel intimidating, but it can also feel rewarding, said Melissa Vasquez, a 31-year-old Brooklyn sales professional. “I like to do a workout that scares me a bit,” she said. “After finishing a HIIT session, I feel very satisfied for facing down that challenge.”\nThe simplest HIIT workout\nIf you’re new to the HIIT format, a good way to ease in is to pick a single cardio-focused machine or exercise. The treadmill is often the least intimidating for beginners. After a warm up, try sprinting as fast as you can for 10 seconds, then walking or resting for 50 seconds. Repeat this six times.\nThat’s it, you’re on your way to mastering HIIT. As you get comfortable, try shortening the rests to 20 seconds, and then even 10.\nTabata workout\nAn even more effective HIIT workout includes exercises that last longer than rest times. One standard format for this is Tabata, which often combines multiple movements over several rounds. One Tabata round lasts for four minutes and consists of eight sets — each containing 20 seconds of hard exercise and 10 seconds of recovery. Many trainers suggest doing four rounds in total, but if that is too difficult, start with two.\nBegin with a five-minute warm-up. Then perform one round of eight sets. During each set, do as many repetitions as possible. After each round, take a one-minute rest and then do another round until, ideally, you’ve reached four. Finish with a 10-minute cool down. Getting the timing right can be hard, so consider using\na workout app\nto signal each break.\nBecause HIIT is so intense, be sure to keep your number of weekly sessions to just one or two in the beginning, slowly increasing them to up to three times per week once your body is more accustomed to the work. Always feel free to stop if you’re feeling lightheaded, dizzy or simply too out of breath to continue.\nHere’s one version of Tabata-style HIIT that requires minimal equipment. Before trying the workout, do an easy run-through of each move to ensure you are comfortable with it. If any move proves difficult because of a mobility issue, feel free to swap it out for a different one. The goal is to get your heart rate up with these combination of exercises, so choose those that work for your body. As time goes by, swap in new exercises for variety.\nVideo\nCredit\nCredit...\nRound 1 (4 minutes)\n2 sets of\nhigh knees\n(Perform each for 20 seconds, with a 10-second break. Do them back-to-back or alternate with the other exercises.)\n2 sets of plank punches\n2 sets of\njumping jacks\n2 sets of side skaters\nRest for one minute\nVideo\nCredit\nCredit...\nRound 2 (4 minutes)\n2 sets of\njump rope\n2 sets of high\/low boat\n2 sets of line jumps\n2 sets of\npush-ups\nRest for one minute\nVideo\nCredit\nCredit...\nRound 3 (4 minutes)\n2 sets of\nburpees\n2 sets of Russian twists\n2 sets of\nsquats\n2 sets of\nlunges\nRest for one minute\nVideo\nCredit\nCredit...\nRound 4 (4 minutes)\n2 sets of\nmountain climbers\n2 sets of\npush-ups\n2 sets of\nsplit squats\n2 sets of box jumps\nAmanda Loudin is a freelance writer covering health and science. Her writing has appeared in the Washington Post, Outside and many others.\nA version of this article appears in print on\nMarch 21, 2023\n, Section D, Page 6 of the New York edition with the headline: Get Ready to Work Very Hard\n.\nOrder Reprints\n|\nToday’s Paper\n|\nSubscribe\nRelated Content\nWhy Not Try\nAriana Drehsler for The New York Times\nImage by Zack Wittman for The New York Times\nImage by Nic Boozang\nMore in Move\nTheodore Tae\/The New York Times\nGetty Images\nTheodore Tae\/The New York Times\nDustin Chambers for The New York Times\nEditors’ Picks\nAislinn Rose Photography\nEric Helgas for The New York Times\nTrending in The Times\nKerstin Wichmann\nPhoto illustration by Alex Merto\nIllustration by Shoshana Schultz\/The New York Times; source photograph by Brandon Bell via Getty Images\nJason Mowry\/Getty Images\nJordan Bohannon; Photographs by Getty\nCourtesy of the brands\nNanna Heitmann for The New York Times\nJoanna Yee for The New York Times\nAdvertisement\nSKIP ADVERTISEMENT","attrs_markdown":"[Skip to content](https:\/\/www.nytimes.com\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html#site-content)[Skip to site index](https:\/\/www.nytimes.com\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html#site-index)\n\nSearch & Section Navigation\n\nSection Navigation\n\nSearch\n\n[Move](https:\/\/www.nytimes.com\/section\/well\/move)\n\n[Log in](https:\/\/myaccount.nytimes.com\/auth\/login?response_type=cookie&client_id=vi&redirect_uri=https%3A%2F%2Fwww.nytimes.com%2Fsubscription%2Fonboarding-offer%3FcampaignId%3D7JFJX%26EXIT_URI%3Dhttps%253A%252F%252Fwww.nytimes.com%252F2023%252F03%252F15%252Fwell%252Fmove%252Fhiit-workout-beginner.html&asset=masthead)\n\nWednesday, March 11, 2026\n\n[Today’s Paper](https:\/\/www.nytimes.com\/section\/todayspaper)\n\n[Move](https:\/\/www.nytimes.com\/section\/well\/move)\\|A 19-Minute HIIT Workout for Beginners\n\nhttps:\/\/www.nytimes.com\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html\n\n- Share full article\n- 339\n\nAdvertisement\n\n[SKIP ADVERTISEMENT](https:\/\/www.nytimes.com\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html#after-top)\n\nSupported by\n\n[SKIP ADVERTISEMENT](https:\/\/www.nytimes.com\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html#after-sponsor)\n\nwhy not try\n\n# A 19-Minute HIIT Workout for Beginners\nDone correctly, high-intensity interval training is one of the most efficient forms of exercise. Here’s how to do it.\n\n- Share full article\n- 339\n\n![A man in a red tank top and dark gray shorts jumps up in the air with his legs wide and one arm curled in front of him. ](https:\/\/static01.nyt.com\/images\/2023\/03\/21\/multimedia\/14WNT-HIIT-WORKOUTS1-lktg\/14WNT-HIIT-WORKOUTS1-lktg-articleLarge.jpg?quality=75&auto=webp&disable=upscale)\n\nCredit...Gritchelle Fallesgon for The New York Times\n\nBy [Amanda Loudin](https:\/\/www.nytimes.com\/by\/amanda-loudin)\n\nMarch 15, 2023\n\nWorkout trends come and go, but when it comes to the biggest bang for your buck, high intensity interval training, or HIIT, has staying power.\n\nHIIT’s specific origins are uncertain; some say it dates back to at least the early 1900s and Finnish Olympic runners who would use alternating short bursts of intensity with brief bouts of recovery to bolster their overall speed. Today, it remains one of the [“Top 20 Worldwide Fitness Trends”](https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2021\/01000\/Worldwide_Survey_of_Fitness_Trends_for_2021.6.aspx) according to the American College of Sports Medicine.\n\nBut ask 10 people what a HIIT workout is, and odds are, you’ll get 10 different answers. The fitness industry has created a wide variety of iterations that aren’t actually HIIT.\n\nA true HIIT session will incorporate several rounds of short high-intensity cardiovascular bursts — usually not more than 20 seconds — followed by brief periods of rest. This allows you to complete a workout that delivers substantial fitness results in just 30 minutes or so. It usually requires little to no equipment, and you can pick your preferred method of cardio.\n\nTo achieve true high intensity, however, you have to work hard. You must get your heart rate above 80 percent of your absolute maximum before letting it barely recover, and then doing it all over again. “Make your intensity hard enough that you can’t hold a conversation, then recover and begin again,” said Danyele Wilson, a trainer and coach for the fitness app EvolveYou.\n\n“That’s key, and what sets HIIT apart from other workouts,” said Ms. Wilson. “Holding a plank for a minute isn’t going to get your heart rate there, for instance. You need to feel like you couldn’t go all out with this movement for more than eight to 10 seconds at a time.”\n\nWhen added to a regimen of standard cardio exercise and strength training, HIIT can boost your overall fitness, improve health metrics, increase your calorie burn rate and lead to better performance in competitive sports. Here’s how to reap those benefits.\n\n## Editors’ Picks\n[![](https:\/\/static01.nyt.com\/images\/2026\/03\/05\/multimedia\/05sp-women-roundup-inyt-01-lfzj\/05sp-women-roundup-inyt-01-lfzj-thumbLarge.jpg)9 Women Discuss Their Approach to Leadership](https:\/\/www.nytimes.com\/2026\/03\/04\/world\/women-leaders-advice.html)\n\n[![](https:\/\/static01.nyt.com\/images\/2026\/02\/17\/fashion\/ST-MYSTERY-SCOOPS\/ST-MYSTERY-SCOOPS-thumbLarge.png)What Are the Charms of ‘Mystery Scoops’?](https:\/\/www.nytimes.com\/2026\/03\/09\/style\/mystery-scoops-tiktok.html)\n\n[![](https:\/\/static01.nyt.com\/images\/2026\/03\/07\/well\/07WELL-ALLERGY-PREP-image\/07WELL-ALLERGY-PREP-image-thumbLarge.jpg)Allergy Season Is Coming. These 4 Steps Can Help You Prepare.](https:\/\/www.nytimes.com\/2026\/03\/10\/well\/spring-allergy-season-symptoms-medication.html)\n\nAdvertisement\n\n[SKIP ADVERTISEMENT](https:\/\/www.nytimes.com\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html#after-pp_edpick)\n\nImage\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/multimedia\/15WNT-HIIT-WORKOUTS3-jfkp\/15WNT-HIIT-WORKOUTS3-jfkp-articleLarge.jpg?quality=75&auto=webp&disable=upscale)\n\nThe key element for a HIIT workout is for each exercise to be done at a pace that is 80 percent of your maximum ability, which can be intimidating for some. Credit...Gritchelle Fallesgon for The New York Times\n\n## Why HIIT?\nThe chief argument for a HIIT workout is its potential to produce cardiovascular fitness gains in a short amount of time.\n\nA 2019 [review](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/) of research studying the health benefits of HIIT found that it was a more efficient approach to aerobic training, compared to steady-state cardio exercise — which keeps your heart rate in the same general range for an extended period. A small [2020 study](https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpcell.00047.2020?utm_campaign=4.23.2020&utm_medium=PressRelease&utm_source=AJPCell) of sedentary men between the ages of 43 and 73 found that performing HIIT over just six weeks significantly decreased their high blood pressure.\n\nIn addition to improving heart health, many people choose HIIT as a means to lose weight, Cedric Bryant, president and chief science officer of the American Council on Exercise, said. “You’re getting a [higher average calorie burn](https:\/\/pubmed.ncbi.nlm.nih.gov\/26691413\/) from HIIT than a steady-state session for the same amount of time.”\n\nAnd while this may be true, the best reason to incorporate HIIT into your exercise routine, according to Ms. Wilson, is to improve performance, whether you’re a competitive athlete or not. Performance, she explained, means training your whole body to move efficiently and with more agility.\n\n“It’s improving your capacity to move well in different directions,” she said. “That can mean anything from LeBron James on the basketball court to an elderly man preventing himself from falling after tripping. It’s about quality of life.” That said, you may want to talk to your doctor or physical therapist before incorporating HIIT into your workout.\n\nFor Sunna Yassin, a 42-year-old event planner from San Francisco, HIIT was a way to allow her body to do other activities she liked. In the beginning, she found the exercise hard on her knees, but that changed as she grew stronger.\n\nOver the course of 18 months, Ms. Yassin said, “my body became better able to take the pressure of activities like kickboxing or jumping.”\n\n## What is “real” HIIT?\nThere’s a lot of confusion around what counts as HIIT. Some gyms or trainers refer to any circuit training — a variety of exercises done one after the other — as HIIT. While these workouts might be difficult, most won’t get your heart rate high enough to qualify. For instance, a runner sprinting for three- to five-minute spurts with rests in between is running intervals, but not doing HIIT.\n\nCrossFit is another workout people commonly mistake for HIIT, said Ms. Wilson. “CrossFit is not HIIT, although a CrossFit workout may enlist an HIIT circuit within it,” she explained. “But they are not one and the same.”\n\nAn actual HIIT session — the short-bursts portion of the workout that causes a high heart rate — may be only 10 minutes long, especially for beginners. However, “you will also take five to 10 minutes to slowly warm up with gentler movement, perform the HIIT circuit, then cool down for five to 10 minutes,” said Sabrena Jo, an exercise and health scientist with the American Council on Exercise.\n\n## How do you get started?\nFor those new to HIIT, once per week is a good starting point. While you can do a HIIT session by itself, Ms. Wilson often does one at the end of another workout. “I might pair it with leg day, for instance,” she said, doing “[super sets](https:\/\/www.healthline.com\/health\/fitness\/what-is-a-superset#what-it-is)” of combined movements like squats and lunges, and then finishing with a 10-minute HIIT workout.\n\nOnce you are comfortable with them, aim for two to three sessions per week, but not more, said Holly Roser, a personal trainer in San Francisco. “After that, you could become more susceptible to injury.”\n\nImage\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/multimedia\/15WNT-HIIT-WORKOUTS2-cwgb\/15WNT-HIIT-WORKOUTS2-cwgb-articleLarge.jpg?quality=75&auto=webp&disable=upscale)\n\nWhichever exercises you choose, it’s important to make sure you know them and are using proper form before putting them into a HIIT workout. Credit...Gritchelle Fallesgon for The New York Times\n\nAvoid HIIT if you have a cardiac condition, are recovering from injury or regularly experience vertigo. If you’re pregnant, consult with your doctor beforehand.\n\nIn the beginning, you might have to shorten the length of an interval or two to catch your breath, said Ms. Roser, or find yourself slowing down toward the end of a session. But after about a month of regular HIIT, you should be able to get through one and notice an improvement, for instance, in how fast you can run, bike or [row on an ergometer](https:\/\/www.nytimes.com\/2022\/11\/02\/well\/move\/rowing-machine-workout-guide.html). By then you can try tweaking the ratio of exercise to rest so that you rest for shorter periods of time.\n\nYou can perform HIIT at home, at the gym or in a group class setting, and it requires little to no equipment — though if you have access to a treadmill, bike or rowing machine, they work well. Short bursts of running, jumping jacks, burpees, mountain climbers or squat jumps can also be effective. This makes HIIT convenient, and also easy to do when traveling.\n\nRemember, these workouts are meant to be hard. In the moment, pushing yourself to 80 percent of your body’s maximum heart rate may feel intimidating, but it can also feel rewarding, said Melissa Vasquez, a 31-year-old Brooklyn sales professional. “I like to do a workout that scares me a bit,” she said. “After finishing a HIIT session, I feel very satisfied for facing down that challenge.”\n\n### The simplest HIIT workout\nIf you’re new to the HIIT format, a good way to ease in is to pick a single cardio-focused machine or exercise. The treadmill is often the least intimidating for beginners. After a warm up, try sprinting as fast as you can for 10 seconds, then walking or resting for 50 seconds. Repeat this six times.\n\nThat’s it, you’re on your way to mastering HIIT. As you get comfortable, try shortening the rests to 20 seconds, and then even 10.\n\n### Tabata workout\nAn even more effective HIIT workout includes exercises that last longer than rest times. One standard format for this is Tabata, which often combines multiple movements over several rounds. One Tabata round lasts for four minutes and consists of eight sets — each containing 20 seconds of hard exercise and 10 seconds of recovery. Many trainers suggest doing four rounds in total, but if that is too difficult, start with two.\n\nBegin with a five-minute warm-up. Then perform one round of eight sets. During each set, do as many repetitions as possible. After each round, take a one-minute rest and then do another round until, ideally, you’ve reached four. Finish with a 10-minute cool down. Getting the timing right can be hard, so consider using [a workout app](https:\/\/smartwod.app\/) to signal each break.\n\nBecause HIIT is so intense, be sure to keep your number of weekly sessions to just one or two in the beginning, slowly increasing them to up to three times per week once your body is more accustomed to the work. Always feel free to stop if you’re feeling lightheaded, dizzy or simply too out of breath to continue.\n\nHere’s one version of Tabata-style HIIT that requires minimal equipment. Before trying the workout, do an easy run-through of each move to ensure you are comfortable with it. If any move proves difficult because of a mobility issue, feel free to swap it out for a different one. The goal is to get your heart rate up with these combination of exercises, so choose those that work for your body. As time goes by, swap in new exercises for variety.\n\nVideo\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/well\/move\/cover-round1-still\/cover-round1-still-threeByTwoMediumAt2X.jpg)\n\nCreditCredit...\n\n**Round 1 (4 minutes)**\n\n- 2 sets of [high knees](https:\/\/www.nytimes.com\/2022\/09\/12\/well\/move\/exercise-injuries.html#:~:text=non-running%20peers.-,TRY%20THIS,-Video) (Perform each for 20 seconds, with a 10-second break. Do them back-to-back or alternate with the other exercises.)\n- 2 sets of plank punches\n\n- 2 sets of [jumping jacks](https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-jumping-jack)\n\n- 2 sets of side skaters\n  Rest for one minute\n\nVideo\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/well\/move\/cover-round2\/cover-round2-threeByTwoMediumAt2X.jpg)\n\nCreditCredit...\n\n**Round 2 (4 minutes)**\n\n- 2 sets of [jump rope](https:\/\/www.nytimes.com\/2022\/01\/07\/well\/move\/jump-rope-exercise.html)\n\n- 2 sets of high\/low boat\n\n- 2 sets of line jumps\n\n- 2 sets of [push-ups](https:\/\/www.nytimes.com\/2022\/05\/18\/well\/move\/how-to-master-the-push-up.html)\n  Rest for one minute\n\nVideo\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/well\/move\/cover-round3\/cover-round3-threeByTwoMediumAt2X.jpg)\n\nCreditCredit...\n\n**Round 3 (4 minutes)**\n\n- 2 sets of [burpees](https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-burpee-with-push-up)\n\n- 2 sets of Russian twists\n\n- 2 sets of [squats](https:\/\/www.nytimes.com\/2022\/03\/23\/well\/how-to-do-squats.html)\n\n- 2 sets of [lunges](https:\/\/www.nytimes.com\/2023\/01\/11\/well\/move\/bodyweight-strength-workout.html)\n  Rest for one minute\n\nVideo\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/well\/move\/cover-round4\/cover-round4-threeByTwoMediumAt2X.jpg)\n\nCreditCredit...\n\n**Round 4 (4 minutes)**\n\n- 2 sets of [mountain climbers](https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-mountain-climbers)\n\n- 2 sets of [push-ups](https:\/\/www.nytimes.com\/2022\/05\/18\/well\/move\/how-to-master-the-push-up.html)\n\n- 2 sets of [split squats](https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-bodyweight-split-squat)\n\n- 2 sets of box jumps\n\nAmanda Loudin is a freelance writer covering health and science. Her writing has appeared in the Washington Post, Outside and many others.\n\nA version of this article appears in print on March 21, 2023, Section D, Page 6 of the New York edition with the headline: Get Ready to Work Very Hard. [Order Reprints](https:\/\/nytimes.wrightsmedia.com\/) \\| [Today’s Paper](https:\/\/www.nytimes.com\/section\/todayspaper) \\| [Subscribe](https:\/\/www.nytimes.com\/subscriptions\/Multiproduct\/lp8HYKU.html?campaignId=48JQY)\n\nRead 339 comments\n\n- Share full article\n- 339\n\n***\n## Let Us Help You Pick Your Next Workout\n### Looking for a new way to get moving? We have plenty of options.\n***\n- **A Simpler Workout:** Combination exercises can help you [exercise your whole body quickly](https:\/\/www.nytimes.com\/2026\/03\/04\/well\/move\/for-a-simpler-workout-try-combining-moves.html).\n- **Improving Balance and Overall Strength:** These exercises challenge one side of your body at a time. [Practicing them can make daily tasks easier](https:\/\/www.nytimes.com\/2026\/02\/18\/well\/move\/strength-training-exercises-balance-unilateral.html).\n- **Better Mobility:** With the right routine, you can [train yourself to move more easily](https:\/\/www.nytimes.com\/2026\/01\/26\/well\/move\/mobility-flexibility-workouts.html) as you age.\n- **Leveling Up:** No longer a beginner? [Try these five workouts to challenge yourself](https:\/\/www.nytimes.com\/2026\/01\/19\/well\/move\/intermediate-workout-ideas.html).\\* **Workouts for Complete Beginners:** Looking for a new fitness routine? [Start here](https:\/\/www.nytimes.com\/2026\/01\/03\/well\/move\/beginner-workout-ideas.html).\n***\n**Pick the Right Equipment With Wirecutter’s Recommendations**\n\n- Want to build a home gym? These [five things can help you transform your space](https:\/\/www.nytimes.com\/wirecutter\/blog\/5-cheapish-things-to-put-in-a-home-fitness-corner\/) into a fitness center.\n- Transform your upper-body workouts with a simple [pull-up bar](https:\/\/www.nytimes.com\/wirecutter\/reviews\/best-pull-up-bars\/) and [an adjustable dumbbell set](https:\/\/www.nytimes.com\/wirecutter\/reviews\/the-best-adjustable-dumbbells\/).\n- Choosing the best [running shoes](https:\/\/www.nytimes.com\/wirecutter\/reviews\/best-running-shoes\/) and running gear can be tricky. These [tips](https:\/\/www.nytimes.com\/wirecutter\/reviews\/the-best-running-gear\/) make the process easier.\n- A comfortable sports bra can improve your overall workout experience. [These are the best on the market](https:\/\/www.nytimes.com\/wirecutter\/reviews\/best-sports-bras\/).\n\n## Related Content\n### [Why Not Try](https:\/\/www.nytimes.com\/spotlight\/exercise-guides)\n- [This Full-Body Workout Fits in a Backpack](https:\/\/www.nytimes.com\/2023\/10\/11\/well\/move\/full-body-workout-backpack.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2023\/10\/10\/multimedia\/WNT-RUCKING2-mqjf\/WNT-RUCKING2-mqjf-thumbLarge.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Ariana Drehsler for The New York Times\n- [The Full-Body Pool Workout That Doesn’t Involve Swimming](https:\/\/www.nytimes.com\/2023\/07\/12\/well\/move\/full-body-workout-pool-exercises.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2023\/08\/05\/multimedia\/05POOL-EXERCISES1-zmfg\/05POOL-EXERCISES1-zmfg-thumbLarge-v2.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Image by Zack Wittman for The New York Times\n- [Tai Chi Is a Workout for the Brain and Body](https:\/\/www.nytimes.com\/2023\/06\/20\/well\/move\/tai-chi-workout.html)\n  \n  Image by Nic Boozang\n\n### [More in Move](https:\/\/www.nytimes.com\/section\/well\/move)\n- [How to Master the Single-Leg Deadlift](https:\/\/www.nytimes.com\/interactive\/2026\/03\/10\/well\/move\/single-leg-deadlift-technique.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2026\/03\/10\/well\/FORM-SINGLE-RDL_promo\/FORM-SINGLE-RDL_promo-square640.png?quality=75&auto=webp&disable=upscale)\n  \n  Theodore Tae\/The New York Times\n- [Is This Treadmill Walking Trend Good for Your Fitness?](https:\/\/www.nytimes.com\/2026\/03\/06\/well\/move\/12-3-30-treadmill-workout-trend.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2026\/03\/06\/well\/06WELL-TREADMILL-TREND2\/06WELL-TREADMILL-TREND2-square640.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Getty Images\n- [A Dance Workout Can Boost Your Mood and Your Fitness](https:\/\/www.nytimes.com\/2026\/02\/24\/well\/move\/cardio-dance-workout.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2026\/02\/23\/well\/CARDIO-DANCE-ART_03\/CARDIO-DANCE-98488-square640.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Theodore Tae\/The New York Times\n- [The Very Real Benefits of Tai Chi Walking](https:\/\/www.nytimes.com\/2026\/02\/28\/well\/move\/tai-chi-walking-balance-longevity.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2026\/02\/28\/well\/28TAI-CHI-WALKING3\/28TAI-CHI-WALKING3-square640.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Dustin Chambers for The New York Times\n\n### Editors’ Picks\n- [He Grew Up Watching Her on TV. 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A month later, part of their ceiling collapsed and began to leak. ](https:\/\/static01.nyt.com\/images\/2026\/03\/09\/multimedia\/09re-renters-kumari-vwlt\/09re-renters-kumari-vwlt-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n- [X’s Chatbot Started Undressing Women. Was This What A.I. Wanted All Along?](https:\/\/www.nytimes.com\/2026\/03\/11\/magazine\/xs-chatbot-started-undressing-women-was-this-what-ai-wanted-all-along.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2026\/03\/15\/magazine\/15mag-screenland-1\/15mag-screenland-1-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Photo illustration by Alex Merto\n- [Opinion: Trump Has Declared War on Cheap Gas. Again.](https:\/\/www.nytimes.com\/2026\/03\/11\/opinion\/trump-gas-prices.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2026\/03\/11\/opinion\/11sarin\/11sarin-square640-v2.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Illustration by Shoshana Schultz\/The New York Times; source photograph by Brandon Bell via Getty Images\n- [Ohio State President Resigns Over ‘Inappropriate Relationship’](https:\/\/www.nytimes.com\/2026\/03\/09\/us\/ohio-state-president-resigns.html)\n  \n  ![Ohio State University president Walter Carter Jr. at Ohio Stadium in Columbus last year.](https:\/\/static01.nyt.com\/images\/2026\/03\/09\/multimedia\/09nat-osu-lqzt\/09nat-osu-lqzt-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Jason Mowry\/Getty Images\n- [4 Continents in 62 Hours: How One American Got Out of Qatar](https:\/\/www.nytimes.com\/2026\/03\/10\/travel\/canceled-flights-middle-east-iran-war.html)\n  \n  ![Dr. Jay Miller was on his way home from India when the Israeli-U.S. attack on Iran stranded him in Doha, Qatar.](https:\/\/static01.nyt.com\/images\/2026\/03\/10\/multimedia\/10trav-mideast-odyssey-vljg\/10trav-mideast-odyssey-vljg-square640-v3.jpg?quality=75&auto=webp&disable=upscale&width=350)\n- [6 Daytime Habits for Better Sleep](https:\/\/www.nytimes.com\/2026\/03\/09\/well\/better-sleep-tips.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2026\/03\/06\/well\/9Well-Sleep-Better\/9Well-Sleep-Better-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Jordan Bohannon; Photographs by Getty\n- [Trade Your Smartphone for an ’80s-Style Digital Watch](https:\/\/www.nytimes.com\/2026\/03\/09\/t-magazine\/digital-watches-favorites.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2026\/03\/09\/t-magazine\/03tmag-watches-slide-K9DJ\/03tmag-watches-slide-K9DJ-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Courtesy of the brands\n- [Opinion: Trump Has No Idea How to End the War With Iran](https:\/\/www.nytimes.com\/2026\/03\/09\/opinion\/iran-israel-united-states-bombing.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2026\/03\/10\/multimedia\/09friedman-jkbc\/09friedman-jkbc-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Nanna Heitmann for The New York Times\n- [To Pay the Bills, a Cult Band Becomes a Doors Tribute Act](https:\/\/www.nytimes.com\/2026\/03\/11\/arts\/music\/field-music-the-doors.html)\n  \n  ![](https:\/\/static01.nyt.com\/images\/2026\/03\/11\/multimedia\/11cul-doors-tribute-promo\/11cul-doors-tribute-promo-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Joanna Yee for The New York Times\n\nAdvertisement\n\n[SKIP ADVERTISEMENT](https:\/\/www.nytimes.com\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html#after-bottom)\n## Site Index\n## Site Information Navigation\n- [© 2026 The New York Times Company](https:\/\/help.nytimes.com\/hc\/en-us\/articles\/115014792127-Copyright-Notice)\n\n- [NYTCo](https:\/\/www.nytco.com\/)\n- [Contact Us](https:\/\/help.nytimes.com\/hc\/en-us\/articles\/115015385887-Contact-The-New-York-Times)\n- [Accessibility](https:\/\/help.nytimes.com\/hc\/en-us\/articles\/115015727108-Accessibility)\n- [Work with us](https:\/\/www.nytco.com\/careers\/)\n- [Advertise](https:\/\/advertising.nytimes.com\/)\n- [T Brand Studio](https:\/\/advertising.nytimes.com\/custom-content\/)\n- [Privacy Policy](https:\/\/help.nytimes.com\/hc\/en-us\/articles\/10940941449492-The-New-York-Times-Company-Privacy-Policy)\n- [Cookie Policy](https:\/\/www.nytimes.com\/privacy\/cookie-policy)\n- [Terms of Service](https:\/\/help.nytimes.com\/hc\/en-us\/articles\/115014893428-Terms-of-Service)\n- [Terms of Sale](https:\/\/help.nytimes.com\/hc\/en-us\/articles\/115014893968-Terms-of-Sale)\n- [Site Map](https:\/\/www.nytimes.com\/sitemap\/)\n- [Canada](https:\/\/www.nytimes.com\/ca\/)\n- [International](https:\/\/www.nytimes.com\/international\/)\n- [Help](https:\/\/help.nytimes.com\/hc\/en-us)\n- [Subscriptions](https:\/\/www.nytimes.com\/subscription?campaignId=37WXW)","attrs_readable_markdown":"Advertisement\n\n[SKIP ADVERTISEMENT](https:\/\/www.nytimes.com\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html#after-top)\n\nwhy not try\n\nDone correctly, high-intensity interval training is one of the most efficient forms of exercise. Here’s how to do it.\n\n![A man in a red tank top and dark gray shorts jumps up in the air with his legs wide and one arm curled in front of him. ](https:\/\/static01.nyt.com\/images\/2023\/03\/21\/multimedia\/14WNT-HIIT-WORKOUTS1-lktg\/14WNT-HIIT-WORKOUTS1-lktg-articleLarge.jpg?quality=75&auto=webp&disable=upscale)\n\nCredit...Gritchelle Fallesgon for The New York Times\n\nMarch 15, 2023\n\nWorkout trends come and go, but when it comes to the biggest bang for your buck, high intensity interval training, or HIIT, has staying power.\n\nHIIT’s specific origins are uncertain; some say it dates back to at least the early 1900s and Finnish Olympic runners who would use alternating short bursts of intensity with brief bouts of recovery to bolster their overall speed. Today, it remains one of the [“Top 20 Worldwide Fitness Trends”](https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2021\/01000\/Worldwide_Survey_of_Fitness_Trends_for_2021.6.aspx) according to the American College of Sports Medicine.\n\nBut ask 10 people what a HIIT workout is, and odds are, you’ll get 10 different answers. The fitness industry has created a wide variety of iterations that aren’t actually HIIT.\n\nA true HIIT session will incorporate several rounds of short high-intensity cardiovascular bursts — usually not more than 20 seconds — followed by brief periods of rest. This allows you to complete a workout that delivers substantial fitness results in just 30 minutes or so. It usually requires little to no equipment, and you can pick your preferred method of cardio.\n\nTo achieve true high intensity, however, you have to work hard. You must get your heart rate above 80 percent of your absolute maximum before letting it barely recover, and then doing it all over again. “Make your intensity hard enough that you can’t hold a conversation, then recover and begin again,” said Danyele Wilson, a trainer and coach for the fitness app EvolveYou.\n\n“That’s key, and what sets HIIT apart from other workouts,” said Ms. Wilson. “Holding a plank for a minute isn’t going to get your heart rate there, for instance. You need to feel like you couldn’t go all out with this movement for more than eight to 10 seconds at a time.”\n\nWhen added to a regimen of standard cardio exercise and strength training, HIIT can boost your overall fitness, improve health metrics, increase your calorie burn rate and lead to better performance in competitive sports. Here’s how to reap those benefits.\n\nImage\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/multimedia\/15WNT-HIIT-WORKOUTS3-jfkp\/15WNT-HIIT-WORKOUTS3-jfkp-articleLarge.jpg?quality=75&auto=webp&disable=upscale)\n\nThe key element for a HIIT workout is for each exercise to be done at a pace that is 80 percent of your maximum ability, which can be intimidating for some. Credit...Gritchelle Fallesgon for The New York Times\n\n## Why HIIT?\nThe chief argument for a HIIT workout is its potential to produce cardiovascular fitness gains in a short amount of time.\n\nA 2019 [review](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/) of research studying the health benefits of HIIT found that it was a more efficient approach to aerobic training, compared to steady-state cardio exercise — which keeps your heart rate in the same general range for an extended period. A small [2020 study](https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpcell.00047.2020?utm_campaign=4.23.2020&utm_medium=PressRelease&utm_source=AJPCell) of sedentary men between the ages of 43 and 73 found that performing HIIT over just six weeks significantly decreased their high blood pressure.\n\nIn addition to improving heart health, many people choose HIIT as a means to lose weight, Cedric Bryant, president and chief science officer of the American Council on Exercise, said. “You’re getting a [higher average calorie burn](https:\/\/pubmed.ncbi.nlm.nih.gov\/26691413\/) from HIIT than a steady-state session for the same amount of time.”\n\nAnd while this may be true, the best reason to incorporate HIIT into your exercise routine, according to Ms. Wilson, is to improve performance, whether you’re a competitive athlete or not. Performance, she explained, means training your whole body to move efficiently and with more agility.\n\n“It’s improving your capacity to move well in different directions,” she said. “That can mean anything from LeBron James on the basketball court to an elderly man preventing himself from falling after tripping. It’s about quality of life.” That said, you may want to talk to your doctor or physical therapist before incorporating HIIT into your workout.\n\nFor Sunna Yassin, a 42-year-old event planner from San Francisco, HIIT was a way to allow her body to do other activities she liked. In the beginning, she found the exercise hard on her knees, but that changed as she grew stronger.\n\nOver the course of 18 months, Ms. Yassin said, “my body became better able to take the pressure of activities like kickboxing or jumping.”\n\n## What is “real” HIIT?\nThere’s a lot of confusion around what counts as HIIT. Some gyms or trainers refer to any circuit training — a variety of exercises done one after the other — as HIIT. While these workouts might be difficult, most won’t get your heart rate high enough to qualify. For instance, a runner sprinting for three- to five-minute spurts with rests in between is running intervals, but not doing HIIT.\n\nCrossFit is another workout people commonly mistake for HIIT, said Ms. Wilson. “CrossFit is not HIIT, although a CrossFit workout may enlist an HIIT circuit within it,” she explained. “But they are not one and the same.”\n\nAn actual HIIT session — the short-bursts portion of the workout that causes a high heart rate — may be only 10 minutes long, especially for beginners. However, “you will also take five to 10 minutes to slowly warm up with gentler movement, perform the HIIT circuit, then cool down for five to 10 minutes,” said Sabrena Jo, an exercise and health scientist with the American Council on Exercise.\n\n## How do you get started?\nFor those new to HIIT, once per week is a good starting point. While you can do a HIIT session by itself, Ms. Wilson often does one at the end of another workout. “I might pair it with leg day, for instance,” she said, doing “[super sets](https:\/\/www.healthline.com\/health\/fitness\/what-is-a-superset#what-it-is)” of combined movements like squats and lunges, and then finishing with a 10-minute HIIT workout.\n\nOnce you are comfortable with them, aim for two to three sessions per week, but not more, said Holly Roser, a personal trainer in San Francisco. “After that, you could become more susceptible to injury.”\n\nImage\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/multimedia\/15WNT-HIIT-WORKOUTS2-cwgb\/15WNT-HIIT-WORKOUTS2-cwgb-articleLarge.jpg?quality=75&auto=webp&disable=upscale)\n\nWhichever exercises you choose, it’s important to make sure you know them and are using proper form before putting them into a HIIT workout. Credit...Gritchelle Fallesgon for The New York Times\n\nAvoid HIIT if you have a cardiac condition, are recovering from injury or regularly experience vertigo. If you’re pregnant, consult with your doctor beforehand.\n\nIn the beginning, you might have to shorten the length of an interval or two to catch your breath, said Ms. Roser, or find yourself slowing down toward the end of a session. But after about a month of regular HIIT, you should be able to get through one and notice an improvement, for instance, in how fast you can run, bike or [row on an ergometer](https:\/\/www.nytimes.com\/2022\/11\/02\/well\/move\/rowing-machine-workout-guide.html). By then you can try tweaking the ratio of exercise to rest so that you rest for shorter periods of time.\n\nYou can perform HIIT at home, at the gym or in a group class setting, and it requires little to no equipment — though if you have access to a treadmill, bike or rowing machine, they work well. Short bursts of running, jumping jacks, burpees, mountain climbers or squat jumps can also be effective. This makes HIIT convenient, and also easy to do when traveling.\n\nRemember, these workouts are meant to be hard. In the moment, pushing yourself to 80 percent of your body’s maximum heart rate may feel intimidating, but it can also feel rewarding, said Melissa Vasquez, a 31-year-old Brooklyn sales professional. “I like to do a workout that scares me a bit,” she said. “After finishing a HIIT session, I feel very satisfied for facing down that challenge.”\n\n### The simplest HIIT workout\nIf you’re new to the HIIT format, a good way to ease in is to pick a single cardio-focused machine or exercise. The treadmill is often the least intimidating for beginners. After a warm up, try sprinting as fast as you can for 10 seconds, then walking or resting for 50 seconds. Repeat this six times.\n\nThat’s it, you’re on your way to mastering HIIT. As you get comfortable, try shortening the rests to 20 seconds, and then even 10.\n\n### Tabata workout\nAn even more effective HIIT workout includes exercises that last longer than rest times. One standard format for this is Tabata, which often combines multiple movements over several rounds. One Tabata round lasts for four minutes and consists of eight sets — each containing 20 seconds of hard exercise and 10 seconds of recovery. Many trainers suggest doing four rounds in total, but if that is too difficult, start with two.\n\nBegin with a five-minute warm-up. Then perform one round of eight sets. During each set, do as many repetitions as possible. After each round, take a one-minute rest and then do another round until, ideally, you’ve reached four. Finish with a 10-minute cool down. Getting the timing right can be hard, so consider using [a workout app](https:\/\/smartwod.app\/) to signal each break.\n\nBecause HIIT is so intense, be sure to keep your number of weekly sessions to just one or two in the beginning, slowly increasing them to up to three times per week once your body is more accustomed to the work. Always feel free to stop if you’re feeling lightheaded, dizzy or simply too out of breath to continue.\n\nHere’s one version of Tabata-style HIIT that requires minimal equipment. Before trying the workout, do an easy run-through of each move to ensure you are comfortable with it. If any move proves difficult because of a mobility issue, feel free to swap it out for a different one. The goal is to get your heart rate up with these combination of exercises, so choose those that work for your body. As time goes by, swap in new exercises for variety.\n\nVideo\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/well\/move\/cover-round1-still\/cover-round1-still-threeByTwoMediumAt2X.jpg)\n\nCreditCredit...\n\n**Round 1 (4 minutes)**\n\n- 2 sets of [high knees](https:\/\/www.nytimes.com\/2022\/09\/12\/well\/move\/exercise-injuries.html#:~:text=non-running%20peers.-,TRY%20THIS,-Video) (Perform each for 20 seconds, with a 10-second break. Do them back-to-back or alternate with the other exercises.)\n- 2 sets of plank punches\n\n- 2 sets of [jumping jacks](https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-jumping-jack)\n\n- 2 sets of side skaters\n  Rest for one minute\n\nVideo\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/well\/move\/cover-round2\/cover-round2-threeByTwoMediumAt2X.jpg)\n\nCreditCredit...\n\n**Round 2 (4 minutes)**\n\n- 2 sets of [jump rope](https:\/\/www.nytimes.com\/2022\/01\/07\/well\/move\/jump-rope-exercise.html)\n\n- 2 sets of high\/low boat\n\n- 2 sets of line jumps\n\n- 2 sets of [push-ups](https:\/\/www.nytimes.com\/2022\/05\/18\/well\/move\/how-to-master-the-push-up.html)\n  Rest for one minute\n\nVideo\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/well\/move\/cover-round3\/cover-round3-threeByTwoMediumAt2X.jpg)\n\nCreditCredit...\n\n**Round 3 (4 minutes)**\n\n- 2 sets of [burpees](https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-burpee-with-push-up)\n\n- 2 sets of Russian twists\n\n- 2 sets of [squats](https:\/\/www.nytimes.com\/2022\/03\/23\/well\/how-to-do-squats.html)\n\n- 2 sets of [lunges](https:\/\/www.nytimes.com\/2023\/01\/11\/well\/move\/bodyweight-strength-workout.html)\n  Rest for one minute\n\nVideo\n\n![](https:\/\/static01.nyt.com\/images\/2023\/03\/15\/well\/move\/cover-round4\/cover-round4-threeByTwoMediumAt2X.jpg)\n\nCreditCredit...\n\n**Round 4 (4 minutes)**\n\n- 2 sets of [mountain climbers](https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-mountain-climbers)\n\n- 2 sets of [push-ups](https:\/\/www.nytimes.com\/2022\/05\/18\/well\/move\/how-to-master-the-push-up.html)\n\n- 2 sets of [split squats](https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-bodyweight-split-squat)\n\n- 2 sets of box jumps\n\nAmanda Loudin is a freelance writer covering health and science. Her writing has appeared in the Washington Post, Outside and many others.\n\nA version of this article appears in print on March 21, 2023, Section D, Page 6 of the New York edition with the headline: Get Ready to Work Very Hard. [Order Reprints](https:\/\/nytimes.wrightsmedia.com\/) \\| [Today’s Paper](https:\/\/www.nytimes.com\/section\/todayspaper) \\| [Subscribe](https:\/\/www.nytimes.com\/subscriptions\/Multiproduct\/lp8HYKU.html?campaignId=48JQY)\n\n## Related Content\n[Why Not Try](https:\/\/www.nytimes.com\/spotlight\/exercise-guides)\n\n- ![](https:\/\/static01.nyt.com\/images\/2023\/10\/10\/multimedia\/WNT-RUCKING2-mqjf\/WNT-RUCKING2-mqjf-thumbLarge.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Ariana Drehsler for The New York Times\n- ![](https:\/\/static01.nyt.com\/images\/2023\/08\/05\/multimedia\/05POOL-EXERCISES1-zmfg\/05POOL-EXERCISES1-zmfg-thumbLarge-v2.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Image by Zack Wittman for The New York Times\n- Image by Nic Boozang\n\n[More in Move](https:\/\/www.nytimes.com\/section\/well\/move)\n\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/10\/well\/FORM-SINGLE-RDL_promo\/FORM-SINGLE-RDL_promo-square640.png?quality=75&auto=webp&disable=upscale)\n  \n  Theodore Tae\/The New York Times\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/06\/well\/06WELL-TREADMILL-TREND2\/06WELL-TREADMILL-TREND2-square640.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Getty Images\n- ![](https:\/\/static01.nyt.com\/images\/2026\/02\/23\/well\/CARDIO-DANCE-ART_03\/CARDIO-DANCE-98488-square640.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Theodore Tae\/The New York Times\n- ![](https:\/\/static01.nyt.com\/images\/2026\/02\/28\/well\/28TAI-CHI-WALKING3\/28TAI-CHI-WALKING3-square640.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Dustin Chambers for The New York Times\n\nEditors’ Picks\n\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/08\/style\/00MINI-HYLAND-THALMAN\/00MINI-HYLAND-THALMAN-square640.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Aislinn Rose Photography\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/17\/multimedia\/10WELL-ASK-NEW-CLOTHES1-fmlg\/10WELL-ASK-NEW-CLOTHES1-fmlg-square640.jpg?quality=75&auto=webp&disable=upscale)\n  \n  Eric Helgas for The New York Times\n\nTrending in The Times\n\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/29\/books\/review\/11TBR-FINN-REVIEW\/11TBR-FINN-REVIEW-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Kerstin Wichmann\n- ![Sonu Kumari and her family moved into their two-bedroom apartment in Sunnyside, Queens, in the fall of 2019. A month later, part of their ceiling collapsed and began to leak. ](https:\/\/static01.nyt.com\/images\/2026\/03\/09\/multimedia\/09re-renters-kumari-vwlt\/09re-renters-kumari-vwlt-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/15\/magazine\/15mag-screenland-1\/15mag-screenland-1-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Photo illustration by Alex Merto\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/11\/opinion\/11sarin\/11sarin-square640-v2.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Illustration by Shoshana Schultz\/The New York Times; source photograph by Brandon Bell via Getty Images\n- ![Ohio State University president Walter Carter Jr. at Ohio Stadium in Columbus last year.](https:\/\/static01.nyt.com\/images\/2026\/03\/09\/multimedia\/09nat-osu-lqzt\/09nat-osu-lqzt-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Jason Mowry\/Getty Images\n- ![Dr. Jay Miller was on his way home from India when the Israeli-U.S. attack on Iran stranded him in Doha, Qatar.](https:\/\/static01.nyt.com\/images\/2026\/03\/10\/multimedia\/10trav-mideast-odyssey-vljg\/10trav-mideast-odyssey-vljg-square640-v3.jpg?quality=75&auto=webp&disable=upscale&width=350)\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/06\/well\/9Well-Sleep-Better\/9Well-Sleep-Better-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Jordan Bohannon; Photographs by Getty\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/09\/t-magazine\/03tmag-watches-slide-K9DJ\/03tmag-watches-slide-K9DJ-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Courtesy of the brands\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/10\/multimedia\/09friedman-jkbc\/09friedman-jkbc-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Nanna Heitmann for The New York Times\n- ![](https:\/\/static01.nyt.com\/images\/2026\/03\/11\/multimedia\/11cul-doors-tribute-promo\/11cul-doors-tribute-promo-square640.jpg?quality=75&auto=webp&disable=upscale&width=350)\n  \n  Joanna Yee for The New York Times\n\nAdvertisement\n\n[SKIP ADVERTISEMENT](https:\/\/www.nytimes.com\/2023\/03\/15\/well\/move\/hiit-workout-beginner.html#after-bottom)","meta_canonical":null}

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Boilerpipe Text	Advertisement SKIP ADVERTISEMENT why not try Done correctly, high-intensity interval training is one of the most efficient forms of exercise. Here’s how to do it. Credit... Gritchelle Fallesgon for The New York Times March 15, 2023 Workout trends come and go, but when it comes to the biggest bang for your buck, high intensity interval training, or HIIT, has staying power. HIIT’s specific origins are uncertain; some say it dates back to at least the early 1900s and Finnish Olympic runners who would use alternating short bursts of intensity with brief bouts of recovery to bolster their overall speed. Today, it remains one of the “Top 20 Worldwide Fitness Trends” according to the American College of Sports Medicine. But ask 10 people what a HIIT workout is, and odds are, you’ll get 10 different answers. The fitness industry has created a wide variety of iterations that aren’t actually HIIT. A true HIIT session will incorporate several rounds of short high-intensity cardiovascular bursts — usually not more than 20 seconds — followed by brief periods of rest. This allows you to complete a workout that delivers substantial fitness results in just 30 minutes or so. It usually requires little to no equipment, and you can pick your preferred method of cardio. To achieve true high intensity, however, you have to work hard. You must get your heart rate above 80 percent of your absolute maximum before letting it barely recover, and then doing it all over again. “Make your intensity hard enough that you can’t hold a conversation, then recover and begin again,” said Danyele Wilson, a trainer and coach for the fitness app EvolveYou. “That’s key, and what sets HIIT apart from other workouts,” said Ms. Wilson. “Holding a plank for a minute isn’t going to get your heart rate there, for instance. You need to feel like you couldn’t go all out with this movement for more than eight to 10 seconds at a time.” When added to a regimen of standard cardio exercise and strength training, HIIT can boost your overall fitness, improve health metrics, increase your calorie burn rate and lead to better performance in competitive sports. Here’s how to reap those benefits. Image The key element for a HIIT workout is for each exercise to be done at a pace that is 80 percent of your maximum ability, which can be intimidating for some. Credit... Gritchelle Fallesgon for The New York Times Why HIIT? The chief argument for a HIIT workout is its potential to produce cardiovascular fitness gains in a short amount of time. A 2019 review of research studying the health benefits of HIIT found that it was a more efficient approach to aerobic training, compared to steady-state cardio exercise — which keeps your heart rate in the same general range for an extended period. A small 2020 study of sedentary men between the ages of 43 and 73 found that performing HIIT over just six weeks significantly decreased their high blood pressure. In addition to improving heart health, many people choose HIIT as a means to lose weight, Cedric Bryant, president and chief science officer of the American Council on Exercise, said. “You’re getting a higher average calorie burn from HIIT than a steady-state session for the same amount of time.” And while this may be true, the best reason to incorporate HIIT into your exercise routine, according to Ms. Wilson, is to improve performance, whether you’re a competitive athlete or not. Performance, she explained, means training your whole body to move efficiently and with more agility. “It’s improving your capacity to move well in different directions,” she said. “That can mean anything from LeBron James on the basketball court to an elderly man preventing himself from falling after tripping. It’s about quality of life.” That said, you may want to talk to your doctor or physical therapist before incorporating HIIT into your workout. For Sunna Yassin, a 42-year-old event planner from San Francisco, HIIT was a way to allow her body to do other activities she liked. In the beginning, she found the exercise hard on her knees, but that changed as she grew stronger. Over the course of 18 months, Ms. Yassin said, “my body became better able to take the pressure of activities like kickboxing or jumping.” What is “real” HIIT? There’s a lot of confusion around what counts as HIIT. Some gyms or trainers refer to any circuit training — a variety of exercises done one after the other — as HIIT. While these workouts might be difficult, most won’t get your heart rate high enough to qualify. For instance, a runner sprinting for three- to five-minute spurts with rests in between is running intervals, but not doing HIIT. CrossFit is another workout people commonly mistake for HIIT, said Ms. Wilson. “CrossFit is not HIIT, although a CrossFit workout may enlist an HIIT circuit within it,” she explained. “But they are not one and the same.” An actual HIIT session — the short-bursts portion of the workout that causes a high heart rate — may be only 10 minutes long, especially for beginners. However, “you will also take five to 10 minutes to slowly warm up with gentler movement, perform the HIIT circuit, then cool down for five to 10 minutes,” said Sabrena Jo, an exercise and health scientist with the American Council on Exercise. How do you get started? For those new to HIIT, once per week is a good starting point. While you can do a HIIT session by itself, Ms. Wilson often does one at the end of another workout. “I might pair it with leg day, for instance,” she said, doing “ super sets ” of combined movements like squats and lunges, and then finishing with a 10-minute HIIT workout. Once you are comfortable with them, aim for two to three sessions per week, but not more, said Holly Roser, a personal trainer in San Francisco. “After that, you could become more susceptible to injury.” Image Whichever exercises you choose, it’s important to make sure you know them and are using proper form before putting them into a HIIT workout. Credit... Gritchelle Fallesgon for The New York Times Avoid HIIT if you have a cardiac condition, are recovering from injury or regularly experience vertigo. If you’re pregnant, consult with your doctor beforehand. In the beginning, you might have to shorten the length of an interval or two to catch your breath, said Ms. Roser, or find yourself slowing down toward the end of a session. But after about a month of regular HIIT, you should be able to get through one and notice an improvement, for instance, in how fast you can run, bike or row on an ergometer . By then you can try tweaking the ratio of exercise to rest so that you rest for shorter periods of time. You can perform HIIT at home, at the gym or in a group class setting, and it requires little to no equipment — though if you have access to a treadmill, bike or rowing machine, they work well. Short bursts of running, jumping jacks, burpees, mountain climbers or squat jumps can also be effective. This makes HIIT convenient, and also easy to do when traveling. Remember, these workouts are meant to be hard. In the moment, pushing yourself to 80 percent of your body’s maximum heart rate may feel intimidating, but it can also feel rewarding, said Melissa Vasquez, a 31-year-old Brooklyn sales professional. “I like to do a workout that scares me a bit,” she said. “After finishing a HIIT session, I feel very satisfied for facing down that challenge.” The simplest HIIT workout If you’re new to the HIIT format, a good way to ease in is to pick a single cardio-focused machine or exercise. The treadmill is often the least intimidating for beginners. After a warm up, try sprinting as fast as you can for 10 seconds, then walking or resting for 50 seconds. Repeat this six times. That’s it, you’re on your way to mastering HIIT. As you get comfortable, try shortening the rests to 20 seconds, and then even 10. Tabata workout An even more effective HIIT workout includes exercises that last longer than rest times. One standard format for this is Tabata, which often combines multiple movements over several rounds. One Tabata round lasts for four minutes and consists of eight sets — each containing 20 seconds of hard exercise and 10 seconds of recovery. Many trainers suggest doing four rounds in total, but if that is too difficult, start with two. Begin with a five-minute warm-up. Then perform one round of eight sets. During each set, do as many repetitions as possible. After each round, take a one-minute rest and then do another round until, ideally, you’ve reached four. Finish with a 10-minute cool down. Getting the timing right can be hard, so consider using a workout app to signal each break. Because HIIT is so intense, be sure to keep your number of weekly sessions to just one or two in the beginning, slowly increasing them to up to three times per week once your body is more accustomed to the work. Always feel free to stop if you’re feeling lightheaded, dizzy or simply too out of breath to continue. Here’s one version of Tabata-style HIIT that requires minimal equipment. Before trying the workout, do an easy run-through of each move to ensure you are comfortable with it. If any move proves difficult because of a mobility issue, feel free to swap it out for a different one. The goal is to get your heart rate up with these combination of exercises, so choose those that work for your body. As time goes by, swap in new exercises for variety. Video Credit Credit... Round 1 (4 minutes) 2 sets of high knees (Perform each for 20 seconds, with a 10-second break. Do them back-to-back or alternate with the other exercises.) 2 sets of plank punches 2 sets of jumping jacks 2 sets of side skaters Rest for one minute Video Credit Credit... Round 2 (4 minutes) 2 sets of jump rope 2 sets of high/low boat 2 sets of line jumps 2 sets of push-ups Rest for one minute Video Credit Credit... Round 3 (4 minutes) 2 sets of burpees 2 sets of Russian twists 2 sets of squats 2 sets of lunges Rest for one minute Video Credit Credit... Round 4 (4 minutes) 2 sets of mountain climbers 2 sets of push-ups 2 sets of split squats 2 sets of box jumps Amanda Loudin is a freelance writer covering health and science. Her writing has appeared in the Washington Post, Outside and many others. A version of this article appears in print on March 21, 2023 , Section D, Page 6 of the New York edition with the headline: Get Ready to Work Very Hard . Order Reprints \| Today’s Paper \| Subscribe Related Content Why Not Try Ariana Drehsler for The New York Times Image by Zack Wittman for The New York Times Image by Nic Boozang More in Move Theodore Tae/The New York Times Getty Images Theodore Tae/The New York Times Dustin Chambers for The New York Times Editors’ Picks Aislinn Rose Photography Eric Helgas for The New York Times Trending in The Times Kerstin Wichmann Photo illustration by Alex Merto Illustration by Shoshana Schultz/The New York Times; source photograph by Brandon Bell via Getty Images Jason Mowry/Getty Images Jordan Bohannon; Photographs by Getty Courtesy of the brands Nanna Heitmann for The New York Times Joanna Yee for The New York Times Advertisement SKIP ADVERTISEMENT
Markdown	[Skip to content](https://www.nytimes.com/2023/03/15/well/move/hiit-workout-beginner.html#site-content)[Skip to site index](https://www.nytimes.com/2023/03/15/well/move/hiit-workout-beginner.html#site-index) Search & Section Navigation Section Navigation Search [Move](https://www.nytimes.com/section/well/move) [Log in](https://myaccount.nytimes.com/auth/login?response_type=cookie&client_id=vi&redirect_uri=https%3A%2F%2Fwww.nytimes.com%2Fsubscription%2Fonboarding-offer%3FcampaignId%3D7JFJX%26EXIT_URI%3Dhttps%253A%252F%252Fwww.nytimes.com%252F2023%252F03%252F15%252Fwell%252Fmove%252Fhiit-workout-beginner.html&asset=masthead) Wednesday, March 11, 2026 [Today’s Paper](https://www.nytimes.com/section/todayspaper) [Move](https://www.nytimes.com/section/well/move)\\|A 19-Minute HIIT Workout for Beginners https://www.nytimes.com/2023/03/15/well/move/hiit-workout-beginner.html - Share full article - 339 Advertisement [SKIP ADVERTISEMENT](https://www.nytimes.com/2023/03/15/well/move/hiit-workout-beginner.html#after-top) Supported by [SKIP ADVERTISEMENT](https://www.nytimes.com/2023/03/15/well/move/hiit-workout-beginner.html#after-sponsor) why not try # A 19-Minute HIIT Workout for Beginners Done correctly, high-intensity interval training is one of the most efficient forms of exercise. Here’s how to do it. - Share full article - 339 ![A man in a red tank top and dark gray shorts jumps up in the air with his legs wide and one arm curled in front of him. ](https://static01.nyt.com/images/2023/03/21/multimedia/14WNT-HIIT-WORKOUTS1-lktg/14WNT-HIIT-WORKOUTS1-lktg-articleLarge.jpg?quality=75&auto=webp&disable=upscale) Credit...Gritchelle Fallesgon for The New York Times By [Amanda Loudin](https://www.nytimes.com/by/amanda-loudin) March 15, 2023 Workout trends come and go, but when it comes to the biggest bang for your buck, high intensity interval training, or HIIT, has staying power. HIIT’s specific origins are uncertain; some say it dates back to at least the early 1900s and Finnish Olympic runners who would use alternating short bursts of intensity with brief bouts of recovery to bolster their overall speed. Today, it remains one of the [“Top 20 Worldwide Fitness Trends”](https://journals.lww.com/acsm-healthfitness/Fulltext/2021/01000/Worldwide_Survey_of_Fitness_Trends_for_2021.6.aspx) according to the American College of Sports Medicine. But ask 10 people what a HIIT workout is, and odds are, you’ll get 10 different answers. The fitness industry has created a wide variety of iterations that aren’t actually HIIT. A true HIIT session will incorporate several rounds of short high-intensity cardiovascular bursts — usually not more than 20 seconds — followed by brief periods of rest. This allows you to complete a workout that delivers substantial fitness results in just 30 minutes or so. It usually requires little to no equipment, and you can pick your preferred method of cardio. To achieve true high intensity, however, you have to work hard. You must get your heart rate above 80 percent of your absolute maximum before letting it barely recover, and then doing it all over again. “Make your intensity hard enough that you can’t hold a conversation, then recover and begin again,” said Danyele Wilson, a trainer and coach for the fitness app EvolveYou. “That’s key, and what sets HIIT apart from other workouts,” said Ms. Wilson. “Holding a plank for a minute isn’t going to get your heart rate there, for instance. You need to feel like you couldn’t go all out with this movement for more than eight to 10 seconds at a time.” When added to a regimen of standard cardio exercise and strength training, HIIT can boost your overall fitness, improve health metrics, increase your calorie burn rate and lead to better performance in competitive sports. Here’s how to reap those benefits. ## Editors’ Picks [![](https://static01.nyt.com/images/2026/03/05/multimedia/05sp-women-roundup-inyt-01-lfzj/05sp-women-roundup-inyt-01-lfzj-thumbLarge.jpg)9 Women Discuss Their Approach to Leadership](https://www.nytimes.com/2026/03/04/world/women-leaders-advice.html) [![](https://static01.nyt.com/images/2026/02/17/fashion/ST-MYSTERY-SCOOPS/ST-MYSTERY-SCOOPS-thumbLarge.png)What Are the Charms of ‘Mystery Scoops’?](https://www.nytimes.com/2026/03/09/style/mystery-scoops-tiktok.html) [![](https://static01.nyt.com/images/2026/03/07/well/07WELL-ALLERGY-PREP-image/07WELL-ALLERGY-PREP-image-thumbLarge.jpg)Allergy Season Is Coming. These 4 Steps Can Help You Prepare.](https://www.nytimes.com/2026/03/10/well/spring-allergy-season-symptoms-medication.html) Advertisement [SKIP ADVERTISEMENT](https://www.nytimes.com/2023/03/15/well/move/hiit-workout-beginner.html#after-pp_edpick) Image ![](https://static01.nyt.com/images/2023/03/15/multimedia/15WNT-HIIT-WORKOUTS3-jfkp/15WNT-HIIT-WORKOUTS3-jfkp-articleLarge.jpg?quality=75&auto=webp&disable=upscale) The key element for a HIIT workout is for each exercise to be done at a pace that is 80 percent of your maximum ability, which can be intimidating for some. Credit...Gritchelle Fallesgon for The New York Times ## Why HIIT? The chief argument for a HIIT workout is its potential to produce cardiovascular fitness gains in a short amount of time. A 2019 [review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/) of research studying the health benefits of HIIT found that it was a more efficient approach to aerobic training, compared to steady-state cardio exercise — which keeps your heart rate in the same general range for an extended period. A small [2020 study](https://journals.physiology.org/doi/full/10.1152/ajpcell.00047.2020?utm_campaign=4.23.2020&utm_medium=PressRelease&utm_source=AJPCell) of sedentary men between the ages of 43 and 73 found that performing HIIT over just six weeks significantly decreased their high blood pressure. In addition to improving heart health, many people choose HIIT as a means to lose weight, Cedric Bryant, president and chief science officer of the American Council on Exercise, said. “You’re getting a [higher average calorie burn](https://pubmed.ncbi.nlm.nih.gov/26691413/) from HIIT than a steady-state session for the same amount of time.” And while this may be true, the best reason to incorporate HIIT into your exercise routine, according to Ms. Wilson, is to improve performance, whether you’re a competitive athlete or not. Performance, she explained, means training your whole body to move efficiently and with more agility. “It’s improving your capacity to move well in different directions,” she said. “That can mean anything from LeBron James on the basketball court to an elderly man preventing himself from falling after tripping. It’s about quality of life.” That said, you may want to talk to your doctor or physical therapist before incorporating HIIT into your workout. For Sunna Yassin, a 42-year-old event planner from San Francisco, HIIT was a way to allow her body to do other activities she liked. In the beginning, she found the exercise hard on her knees, but that changed as she grew stronger. Over the course of 18 months, Ms. Yassin said, “my body became better able to take the pressure of activities like kickboxing or jumping.” ## What is “real” HIIT? There’s a lot of confusion around what counts as HIIT. Some gyms or trainers refer to any circuit training — a variety of exercises done one after the other — as HIIT. While these workouts might be difficult, most won’t get your heart rate high enough to qualify. For instance, a runner sprinting for three- to five-minute spurts with rests in between is running intervals, but not doing HIIT. CrossFit is another workout people commonly mistake for HIIT, said Ms. Wilson. “CrossFit is not HIIT, although a CrossFit workout may enlist an HIIT circuit within it,” she explained. “But they are not one and the same.” An actual HIIT session — the short-bursts portion of the workout that causes a high heart rate — may be only 10 minutes long, especially for beginners. However, “you will also take five to 10 minutes to slowly warm up with gentler movement, perform the HIIT circuit, then cool down for five to 10 minutes,” said Sabrena Jo, an exercise and health scientist with the American Council on Exercise. ## How do you get started? For those new to HIIT, once per week is a good starting point. While you can do a HIIT session by itself, Ms. Wilson often does one at the end of another workout. “I might pair it with leg day, for instance,” she said, doing “[super sets](https://www.healthline.com/health/fitness/what-is-a-superset#what-it-is)” of combined movements like squats and lunges, and then finishing with a 10-minute HIIT workout. Once you are comfortable with them, aim for two to three sessions per week, but not more, said Holly Roser, a personal trainer in San Francisco. “After that, you could become more susceptible to injury.” Image ![](https://static01.nyt.com/images/2023/03/15/multimedia/15WNT-HIIT-WORKOUTS2-cwgb/15WNT-HIIT-WORKOUTS2-cwgb-articleLarge.jpg?quality=75&auto=webp&disable=upscale) Whichever exercises you choose, it’s important to make sure you know them and are using proper form before putting them into a HIIT workout. Credit...Gritchelle Fallesgon for The New York Times Avoid HIIT if you have a cardiac condition, are recovering from injury or regularly experience vertigo. If you’re pregnant, consult with your doctor beforehand. In the beginning, you might have to shorten the length of an interval or two to catch your breath, said Ms. Roser, or find yourself slowing down toward the end of a session. But after about a month of regular HIIT, you should be able to get through one and notice an improvement, for instance, in how fast you can run, bike or [row on an ergometer](https://www.nytimes.com/2022/11/02/well/move/rowing-machine-workout-guide.html). By then you can try tweaking the ratio of exercise to rest so that you rest for shorter periods of time. You can perform HIIT at home, at the gym or in a group class setting, and it requires little to no equipment — though if you have access to a treadmill, bike or rowing machine, they work well. Short bursts of running, jumping jacks, burpees, mountain climbers or squat jumps can also be effective. This makes HIIT convenient, and also easy to do when traveling. Remember, these workouts are meant to be hard. In the moment, pushing yourself to 80 percent of your body’s maximum heart rate may feel intimidating, but it can also feel rewarding, said Melissa Vasquez, a 31-year-old Brooklyn sales professional. “I like to do a workout that scares me a bit,” she said. “After finishing a HIIT session, I feel very satisfied for facing down that challenge.” ### The simplest HIIT workout If you’re new to the HIIT format, a good way to ease in is to pick a single cardio-focused machine or exercise. The treadmill is often the least intimidating for beginners. After a warm up, try sprinting as fast as you can for 10 seconds, then walking or resting for 50 seconds. Repeat this six times. That’s it, you’re on your way to mastering HIIT. As you get comfortable, try shortening the rests to 20 seconds, and then even 10. ### Tabata workout An even more effective HIIT workout includes exercises that last longer than rest times. One standard format for this is Tabata, which often combines multiple movements over several rounds. One Tabata round lasts for four minutes and consists of eight sets — each containing 20 seconds of hard exercise and 10 seconds of recovery. Many trainers suggest doing four rounds in total, but if that is too difficult, start with two. Begin with a five-minute warm-up. Then perform one round of eight sets. During each set, do as many repetitions as possible. After each round, take a one-minute rest and then do another round until, ideally, you’ve reached four. Finish with a 10-minute cool down. Getting the timing right can be hard, so consider using [a workout app](https://smartwod.app/) to signal each break. Because HIIT is so intense, be sure to keep your number of weekly sessions to just one or two in the beginning, slowly increasing them to up to three times per week once your body is more accustomed to the work. Always feel free to stop if you’re feeling lightheaded, dizzy or simply too out of breath to continue. Here’s one version of Tabata-style HIIT that requires minimal equipment. Before trying the workout, do an easy run-through of each move to ensure you are comfortable with it. If any move proves difficult because of a mobility issue, feel free to swap it out for a different one. The goal is to get your heart rate up with these combination of exercises, so choose those that work for your body. As time goes by, swap in new exercises for variety. Video ![](https://static01.nyt.com/images/2023/03/15/well/move/cover-round1-still/cover-round1-still-threeByTwoMediumAt2X.jpg) CreditCredit... Round 1 (4 minutes) - 2 sets of [high knees](https://www.nytimes.com/2022/09/12/well/move/exercise-injuries.html#:~:text=non-running%20peers.-,TRY%20THIS,-Video) (Perform each for 20 seconds, with a 10-second break. Do them back-to-back or alternate with the other exercises.) - 2 sets of plank punches - 2 sets of [jumping jacks](https://www.nytimes.com/guides/well/activity/how-to-do-a-jumping-jack) - 2 sets of side skaters Rest for one minute Video ![](https://static01.nyt.com/images/2023/03/15/well/move/cover-round2/cover-round2-threeByTwoMediumAt2X.jpg) CreditCredit... Round 2 (4 minutes) - 2 sets of [jump rope](https://www.nytimes.com/2022/01/07/well/move/jump-rope-exercise.html) - 2 sets of high/low boat - 2 sets of line jumps - 2 sets of [push-ups](https://www.nytimes.com/2022/05/18/well/move/how-to-master-the-push-up.html) Rest for one minute Video ![](https://static01.nyt.com/images/2023/03/15/well/move/cover-round3/cover-round3-threeByTwoMediumAt2X.jpg) CreditCredit... Round 3 (4 minutes) - 2 sets of [burpees](https://www.nytimes.com/guides/well/activity/how-to-do-a-burpee-with-push-up) - 2 sets of Russian twists - 2 sets of [squats](https://www.nytimes.com/2022/03/23/well/how-to-do-squats.html) - 2 sets of [lunges](https://www.nytimes.com/2023/01/11/well/move/bodyweight-strength-workout.html) Rest for one minute Video ![](https://static01.nyt.com/images/2023/03/15/well/move/cover-round4/cover-round4-threeByTwoMediumAt2X.jpg) CreditCredit... Round 4 (4 minutes) - 2 sets of [mountain climbers](https://www.nytimes.com/guides/well/activity/how-to-do-mountain-climbers) - 2 sets of [push-ups](https://www.nytimes.com/2022/05/18/well/move/how-to-master-the-push-up.html) - 2 sets of [split squats](https://www.nytimes.com/guides/well/activity/how-to-do-a-bodyweight-split-squat) - 2 sets of box jumps Amanda Loudin is a freelance writer covering health and science. Her writing has appeared in the Washington Post, Outside and many others. A version of this article appears in print on March 21, 2023, Section D, Page 6 of the New York edition with the headline: Get Ready to Work Very Hard. [Order Reprints](https://nytimes.wrightsmedia.com/) \\| [Today’s Paper](https://www.nytimes.com/section/todayspaper) \\| [Subscribe](https://www.nytimes.com/subscriptions/Multiproduct/lp8HYKU.html?campaignId=48JQY) Read 339 comments - Share full article - 339 * ## Let Us Help You Pick Your Next Workout ### Looking for a new way to get moving? We have plenty of options. * - A Simpler Workout: Combination exercises can help you [exercise your whole body quickly](https://www.nytimes.com/2026/03/04/well/move/for-a-simpler-workout-try-combining-moves.html). - Improving Balance and Overall Strength: These exercises challenge one side of your body at a time. [Practicing them can make daily tasks easier](https://www.nytimes.com/2026/02/18/well/move/strength-training-exercises-balance-unilateral.html). - Better Mobility: With the right routine, you can [train yourself to move more easily](https://www.nytimes.com/2026/01/26/well/move/mobility-flexibility-workouts.html) as you age. - Leveling Up: No longer a beginner? [Try these five workouts to challenge yourself](https://www.nytimes.com/2026/01/19/well/move/intermediate-workout-ideas.html).\* Workouts for Complete Beginners: Looking for a new fitness routine? [Start here](https://www.nytimes.com/2026/01/03/well/move/beginner-workout-ideas.html). * Pick the Right Equipment With Wirecutter’s Recommendations** - Want to build a home gym? These [five things can help you transform your space](https://www.nytimes.com/wirecutter/blog/5-cheapish-things-to-put-in-a-home-fitness-corner/) into a fitness center. - Transform your upper-body workouts with a simple [pull-up bar](https://www.nytimes.com/wirecutter/reviews/best-pull-up-bars/) and [an adjustable dumbbell set](https://www.nytimes.com/wirecutter/reviews/the-best-adjustable-dumbbells/). - Choosing the best [running shoes](https://www.nytimes.com/wirecutter/reviews/best-running-shoes/) and running gear can be tricky. These [tips](https://www.nytimes.com/wirecutter/reviews/the-best-running-gear/) make the process easier. - A comfortable sports bra can improve your overall workout experience. 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Readable Markdown	Advertisement [SKIP ADVERTISEMENT](https://www.nytimes.com/2023/03/15/well/move/hiit-workout-beginner.html#after-top) why not try Done correctly, high-intensity interval training is one of the most efficient forms of exercise. Here’s how to do it. ![A man in a red tank top and dark gray shorts jumps up in the air with his legs wide and one arm curled in front of him. ](https://static01.nyt.com/images/2023/03/21/multimedia/14WNT-HIIT-WORKOUTS1-lktg/14WNT-HIIT-WORKOUTS1-lktg-articleLarge.jpg?quality=75&auto=webp&disable=upscale) Credit...Gritchelle Fallesgon for The New York Times March 15, 2023 Workout trends come and go, but when it comes to the biggest bang for your buck, high intensity interval training, or HIIT, has staying power. HIIT’s specific origins are uncertain; some say it dates back to at least the early 1900s and Finnish Olympic runners who would use alternating short bursts of intensity with brief bouts of recovery to bolster their overall speed. Today, it remains one of the [“Top 20 Worldwide Fitness Trends”](https://journals.lww.com/acsm-healthfitness/Fulltext/2021/01000/Worldwide_Survey_of_Fitness_Trends_for_2021.6.aspx) according to the American College of Sports Medicine. But ask 10 people what a HIIT workout is, and odds are, you’ll get 10 different answers. The fitness industry has created a wide variety of iterations that aren’t actually HIIT. A true HIIT session will incorporate several rounds of short high-intensity cardiovascular bursts — usually not more than 20 seconds — followed by brief periods of rest. This allows you to complete a workout that delivers substantial fitness results in just 30 minutes or so. It usually requires little to no equipment, and you can pick your preferred method of cardio. To achieve true high intensity, however, you have to work hard. You must get your heart rate above 80 percent of your absolute maximum before letting it barely recover, and then doing it all over again. “Make your intensity hard enough that you can’t hold a conversation, then recover and begin again,” said Danyele Wilson, a trainer and coach for the fitness app EvolveYou. “That’s key, and what sets HIIT apart from other workouts,” said Ms. Wilson. “Holding a plank for a minute isn’t going to get your heart rate there, for instance. You need to feel like you couldn’t go all out with this movement for more than eight to 10 seconds at a time.” When added to a regimen of standard cardio exercise and strength training, HIIT can boost your overall fitness, improve health metrics, increase your calorie burn rate and lead to better performance in competitive sports. Here’s how to reap those benefits. Image ![](https://static01.nyt.com/images/2023/03/15/multimedia/15WNT-HIIT-WORKOUTS3-jfkp/15WNT-HIIT-WORKOUTS3-jfkp-articleLarge.jpg?quality=75&auto=webp&disable=upscale) The key element for a HIIT workout is for each exercise to be done at a pace that is 80 percent of your maximum ability, which can be intimidating for some. Credit...Gritchelle Fallesgon for The New York Times ## Why HIIT? The chief argument for a HIIT workout is its potential to produce cardiovascular fitness gains in a short amount of time. A 2019 [review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/) of research studying the health benefits of HIIT found that it was a more efficient approach to aerobic training, compared to steady-state cardio exercise — which keeps your heart rate in the same general range for an extended period. A small [2020 study](https://journals.physiology.org/doi/full/10.1152/ajpcell.00047.2020?utm_campaign=4.23.2020&utm_medium=PressRelease&utm_source=AJPCell) of sedentary men between the ages of 43 and 73 found that performing HIIT over just six weeks significantly decreased their high blood pressure. In addition to improving heart health, many people choose HIIT as a means to lose weight, Cedric Bryant, president and chief science officer of the American Council on Exercise, said. “You’re getting a [higher average calorie burn](https://pubmed.ncbi.nlm.nih.gov/26691413/) from HIIT than a steady-state session for the same amount of time.” And while this may be true, the best reason to incorporate HIIT into your exercise routine, according to Ms. Wilson, is to improve performance, whether you’re a competitive athlete or not. Performance, she explained, means training your whole body to move efficiently and with more agility. “It’s improving your capacity to move well in different directions,” she said. “That can mean anything from LeBron James on the basketball court to an elderly man preventing himself from falling after tripping. It’s about quality of life.” That said, you may want to talk to your doctor or physical therapist before incorporating HIIT into your workout. For Sunna Yassin, a 42-year-old event planner from San Francisco, HIIT was a way to allow her body to do other activities she liked. In the beginning, she found the exercise hard on her knees, but that changed as she grew stronger. Over the course of 18 months, Ms. Yassin said, “my body became better able to take the pressure of activities like kickboxing or jumping.” ## What is “real” HIIT? There’s a lot of confusion around what counts as HIIT. Some gyms or trainers refer to any circuit training — a variety of exercises done one after the other — as HIIT. While these workouts might be difficult, most won’t get your heart rate high enough to qualify. For instance, a runner sprinting for three- to five-minute spurts with rests in between is running intervals, but not doing HIIT. CrossFit is another workout people commonly mistake for HIIT, said Ms. Wilson. “CrossFit is not HIIT, although a CrossFit workout may enlist an HIIT circuit within it,” she explained. “But they are not one and the same.” An actual HIIT session — the short-bursts portion of the workout that causes a high heart rate — may be only 10 minutes long, especially for beginners. However, “you will also take five to 10 minutes to slowly warm up with gentler movement, perform the HIIT circuit, then cool down for five to 10 minutes,” said Sabrena Jo, an exercise and health scientist with the American Council on Exercise. ## How do you get started? For those new to HIIT, once per week is a good starting point. While you can do a HIIT session by itself, Ms. Wilson often does one at the end of another workout. “I might pair it with leg day, for instance,” she said, doing “[super sets](https://www.healthline.com/health/fitness/what-is-a-superset#what-it-is)” of combined movements like squats and lunges, and then finishing with a 10-minute HIIT workout. Once you are comfortable with them, aim for two to three sessions per week, but not more, said Holly Roser, a personal trainer in San Francisco. “After that, you could become more susceptible to injury.” Image ![](https://static01.nyt.com/images/2023/03/15/multimedia/15WNT-HIIT-WORKOUTS2-cwgb/15WNT-HIIT-WORKOUTS2-cwgb-articleLarge.jpg?quality=75&auto=webp&disable=upscale) Whichever exercises you choose, it’s important to make sure you know them and are using proper form before putting them into a HIIT workout. Credit...Gritchelle Fallesgon for The New York Times Avoid HIIT if you have a cardiac condition, are recovering from injury or regularly experience vertigo. If you’re pregnant, consult with your doctor beforehand. In the beginning, you might have to shorten the length of an interval or two to catch your breath, said Ms. Roser, or find yourself slowing down toward the end of a session. But after about a month of regular HIIT, you should be able to get through one and notice an improvement, for instance, in how fast you can run, bike or [row on an ergometer](https://www.nytimes.com/2022/11/02/well/move/rowing-machine-workout-guide.html). By then you can try tweaking the ratio of exercise to rest so that you rest for shorter periods of time. You can perform HIIT at home, at the gym or in a group class setting, and it requires little to no equipment — though if you have access to a treadmill, bike or rowing machine, they work well. Short bursts of running, jumping jacks, burpees, mountain climbers or squat jumps can also be effective. This makes HIIT convenient, and also easy to do when traveling. Remember, these workouts are meant to be hard. In the moment, pushing yourself to 80 percent of your body’s maximum heart rate may feel intimidating, but it can also feel rewarding, said Melissa Vasquez, a 31-year-old Brooklyn sales professional. “I like to do a workout that scares me a bit,” she said. “After finishing a HIIT session, I feel very satisfied for facing down that challenge.” ### The simplest HIIT workout If you’re new to the HIIT format, a good way to ease in is to pick a single cardio-focused machine or exercise. The treadmill is often the least intimidating for beginners. After a warm up, try sprinting as fast as you can for 10 seconds, then walking or resting for 50 seconds. Repeat this six times. That’s it, you’re on your way to mastering HIIT. As you get comfortable, try shortening the rests to 20 seconds, and then even 10. ### Tabata workout An even more effective HIIT workout includes exercises that last longer than rest times. One standard format for this is Tabata, which often combines multiple movements over several rounds. One Tabata round lasts for four minutes and consists of eight sets — each containing 20 seconds of hard exercise and 10 seconds of recovery. Many trainers suggest doing four rounds in total, but if that is too difficult, start with two. Begin with a five-minute warm-up. Then perform one round of eight sets. During each set, do as many repetitions as possible. After each round, take a one-minute rest and then do another round until, ideally, you’ve reached four. Finish with a 10-minute cool down. Getting the timing right can be hard, so consider using [a workout app](https://smartwod.app/) to signal each break. Because HIIT is so intense, be sure to keep your number of weekly sessions to just one or two in the beginning, slowly increasing them to up to three times per week once your body is more accustomed to the work. Always feel free to stop if you’re feeling lightheaded, dizzy or simply too out of breath to continue. Here’s one version of Tabata-style HIIT that requires minimal equipment. Before trying the workout, do an easy run-through of each move to ensure you are comfortable with it. If any move proves difficult because of a mobility issue, feel free to swap it out for a different one. The goal is to get your heart rate up with these combination of exercises, so choose those that work for your body. As time goes by, swap in new exercises for variety. Video ![](https://static01.nyt.com/images/2023/03/15/well/move/cover-round1-still/cover-round1-still-threeByTwoMediumAt2X.jpg) CreditCredit... Round 1 (4 minutes) - 2 sets of [high knees](https://www.nytimes.com/2022/09/12/well/move/exercise-injuries.html#:~:text=non-running%20peers.-,TRY%20THIS,-Video) (Perform each for 20 seconds, with a 10-second break. Do them back-to-back or alternate with the other exercises.) - 2 sets of plank punches - 2 sets of [jumping jacks](https://www.nytimes.com/guides/well/activity/how-to-do-a-jumping-jack) - 2 sets of side skaters Rest for one minute Video ![](https://static01.nyt.com/images/2023/03/15/well/move/cover-round2/cover-round2-threeByTwoMediumAt2X.jpg) CreditCredit... Round 2 (4 minutes) - 2 sets of [jump rope](https://www.nytimes.com/2022/01/07/well/move/jump-rope-exercise.html) - 2 sets of high/low boat - 2 sets of line jumps - 2 sets of [push-ups](https://www.nytimes.com/2022/05/18/well/move/how-to-master-the-push-up.html) Rest for one minute Video ![](https://static01.nyt.com/images/2023/03/15/well/move/cover-round3/cover-round3-threeByTwoMediumAt2X.jpg) CreditCredit... Round 3 (4 minutes) - 2 sets of [burpees](https://www.nytimes.com/guides/well/activity/how-to-do-a-burpee-with-push-up) - 2 sets of Russian twists - 2 sets of [squats](https://www.nytimes.com/2022/03/23/well/how-to-do-squats.html) - 2 sets of [lunges](https://www.nytimes.com/2023/01/11/well/move/bodyweight-strength-workout.html) Rest for one minute Video ![](https://static01.nyt.com/images/2023/03/15/well/move/cover-round4/cover-round4-threeByTwoMediumAt2X.jpg) CreditCredit... Round 4 (4 minutes) - 2 sets of [mountain climbers](https://www.nytimes.com/guides/well/activity/how-to-do-mountain-climbers) - 2 sets of [push-ups](https://www.nytimes.com/2022/05/18/well/move/how-to-master-the-push-up.html) - 2 sets of [split squats](https://www.nytimes.com/guides/well/activity/how-to-do-a-bodyweight-split-squat) - 2 sets of box jumps Amanda Loudin is a freelance writer covering health and science. Her writing has appeared in the Washington Post, Outside and many others. A version of this article appears in print on March 21, 2023, Section D, Page 6 of the New York edition with the headline: Get Ready to Work Very Hard. 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