Kettlebells also have some unique exercises that give your training session a fun (but challenging) spin. But you won’t need a full spread of weights for this full-body dumbbell workout. Alternatively, perform your first round with very light weights and at a low intensity to get your muscles and body ready for a big effort. Here are the best 30-minute HIIT workouts to get you the most bang for your buck. You’ll start with a 5-minute warm-up, hit the treadmill hard, then finish with a cooldown. This pace should bring your heart rate down after more intense intervals, but you should still feel like you’re exercising. They combine short bursts of intense exercise with periods of rest, maximizing calorie burn in less time. But on average, a 30-minute HIIT treadmill workout can burn between 300 and 450 calories. HIIT may also help with weight loss when combined with a healthy diet. Looking for a time-efficient workout you can do anytime, anywhere? Your body weight is all you need to make it count. You don’t need to jump around to burn calories and get your heart rate up, that’s the beauty of low-impact HIIT. Body-Weight Squats You’ll work hard — very hard — but you won’t quite make an all-out effort during these workouts. To sustain a HIIT workout for 30 minutes, you have to use different parameters. The idea is that you’re pushing yourself to the limit so much that you can’t go on longer than four minutes. Repeat until you’ve completed all six exercises, rest for 60 to 90 seconds.Connect with a Coach at the Anytime Fitness gym nearest you.You’ll start with a 5-minute warm-up, hit the treadmill hard, then finish with a cooldown.She is a certified personal trainer, a health educator certified in plant-based nutrition, and a plant-powered athlete who holds several world records in Nordic walking.She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine.Rest as little as possible between rounds, and complete as many rounds as possible (AMRAP) within 30 minutes.Do as many rounds as you can in the 30 minutes you have. Nutrition Tips for HIIT Workouts Then, rest 40 seconds, and move onto the next exercise. Perform the first exercise for 20 seconds, working as hard as you can while maintaining proper form. When you exercise at high intensities, your body requires more oxygen to sustain the effort. It ranked in the top 10 in the American College of Sports Medicine’s (ACSM) worldwide survey of fitness trends for 2023. She is a certified personal trainer, a health educator certified in plant-based nutrition, and a plant-powered athlete who holds several world records in Nordic walking. She speaks frequently about healthy living on radio shows and podcasts, as well as on live TV. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine. Select a weight that you can handle for push pressing 15 reps — that weight will be your limiting factor.And the treadmill has been around for a long time — for several good reasons.Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis.Aim for 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity each week to start gaining the following benefits.High-intensity interval training (HIIT) has been one of the most popular workouts for several years running.That first circuit can serve as your “ramp-up sets” for the rest of your workout.The length of the training programs studied ranged from 24 weeks to 13 months. You’ll continue alternating between bouts of high-intensity and low-intensity effort for 20 to 60 minutes, per the ACSM. Repeat until you’ve completed all six exercises, rest for 60 to 90 seconds. This workout is appropriate for healthy people of all fitness levels. “This will increase your total caloric expenditure during and after the workout,” says Aimee Nicotera, an ACSM-certified exercise physiologist and health coach in Cape Cod, Massachusetts. Try this 30-minute high-intensity interval training (HIIT) routine below. One of the greatest benefits is that you can do cardio workouts at home, in the gym, or outside. No matter which workout structure you choose, you’ll be sure to get your heart rate up and burn calories. It’s also important to remember that your food choices affect weight loss, and that pairing cardio exercise with healthy eating habits will give you the best results. Over time, your body will become more efficient at using oxygen for energy, and you’ll be rewarded with better performance and improved fitness results. Rest as minimally as possible between rounds and complete as many as possible within 30 minutes.According to the ACSM, the intense work periods may last anywhere from five seconds to eight minutes, and are performed at 80 to 95 percent of your maximal heart rate (the maximum number of times your heart can safely beat in a minute).HIIT allows you to tailor your program for the gym or at-home workouts, turning up the heat on your muscles and heart rate in several intervals during this high-intensity session.That endorphin release gives mental health a boost too.In fact, HIIT seems to be able to generate similar results as moderate-intensity training for several markers of health and performance.She speaks frequently about healthy living on radio shows and podcasts, as well as on live TV.So, next time you’re debating whether or not to go for that jog, know that each step is a stride toward a happier, healthier you. Strength Training for Women Over 40: Newbie Guide to Building Muscle Since you’ll be going as hard as you can for 30 minutes, a pair of light dumbbells will do the trick. Here is an example of a no-equipment 30-minute HIIT workout using only your body weight. Bodyweight exercises are an asset because you’re able to perform them anywhere at the drop of a hat. So, how hard should the work periods be during a HIIT workout? Your session ends up lasting only four minutes (not including a warm-up or cooldown). Tabata, for example, is a HIIT workout that alternates between 20 seconds of work and 10 seconds of rest for eight rounds. Meanwhile, the recovery periods are typically done at 40 to 50 percent of your maximal heart rate and may vary in duration. A good post-workout snack is within the 100- to 300-calorie range and will include 20 to 30 grams (g) of protein and roughly 15 g of carbohydrates (to restore depleted levels of glycogen, a form of carbohydrates stored in the muscles). Shorter-duration workouts like HIIT don’t require additional food or sports drinks — water will do. Avoid foods with fat and fiber if you’re snacking close to your workout, as these take longer to digest and may cause stomach upset and cramping as you start to move. Perform the workouts on nonconsecutive days to give your body time to recover in between sessions, says Aimee Nicotera, an ACSM-certified personal trainer in Cape Cod, Massachusetts. If you prefer to gauge your intensity with the talk test, you’ll know you’re working hard enough if you can squeak out no more than a word or two, per the Centers for Disease Control and Prevention (CDC). High-intensity interval training (HIIT) has been one of the most popular workouts for several years running. You'll burn calories for hours post-workout as your body recovers from the high-intensity exercise, she explains. And this links HIIT workouts with numerous health benefits. To make the exercise more challenging, touch your hand to the ground instead of swinging it out to the side. Simultaneously, swing your right arm to about shoulder height and your left arm across your body to reach your right hip. Keeping your right foot planted, cross your left leg behind you and out to your right side (almost as if you’re doing a curtsy lunge). She earned her master's in exercise and nutrition science at Lipscomb University. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. Unless you’re a serious CrossFitter or have worked overtime to scale up your volume — and have a recovery plan to keep you healthy — you probably don’t want to do HIIT every day. HIIT workouts generally (including 30-minute HIIT workouts) are extremely effective. HIIT workouts are an extremely popular option for your cardio. With a body of research backing the benefits of HIIT behind you, take a crack at it on your next cardio day. While not every version of HIIT needs to be a brutal Tabata protocol, a 30-minute full-body HIIT workout is fully capable of packing a punch. With the Tabata method, you’re going to give your all-out effort paired with complete rest. You would then repeat this interval for eight total rounds (or four minutes). One example of a HIIT-style workout is the Tabata training protocol. Rest as minimally as possible between rounds and complete as many as possible within 30 minutes. Rest for three to five minutes between circuits, but still complete as many as possible within 30 minutes. You can gauge your intensity with the rating of perceived exertion (RPE) scale, which runs from 0 to 10, per Cleveland Clinic.Regular cardio workouts have also been linked to improved sleep.Avoid foods with fat and fiber if you’re snacking close to your workout, as these take longer to digest and may cause stomach upset and cramping as you start to move.This can be a great asset for beginners on the hunt for a high-intensity workout that’s still straightforward and accessible.Shorter-duration workouts like HIIT don’t require additional food or sports drinks — water will do.Aim to give your muscle groups 24 to 48 hours of recovery between intense workouts.The idea is that you’re pushing yourself to the limit so much that you can’t go on longer than four minutes.Your session ends up lasting only four minutes (not including a warm-up or cooldown). Cardiometabolic benefits stand out as one major reason, but HIIT workouts are also extremely time-efficient and mentally engaging. This HIIT format may involve a circuit of exercises — combining upper body, lower body, or full body exercises in a series before resting for a predetermined (but brief) period. During Tabata workouts, you work at a very high intensity for 20 seconds followed by 10 seconds of complete rest. High-intensity interval training pairs intervals of all-out effort with specifically timed rest periods. Stringing together a barbell complex is one of the more difficult but effective 30-minute HIIT workouts you’ll find. Again, this is totally dependent on your individual fitness level and goals. For high-intensity intervals, aim for 7 to 9 mph. Newer treadmills are loaded up with flex systems that allow the tread to absorb the force from your foot striking the ground. A treadmill can be a good option if you’ve experienced shin splints before, or if you love to run but are trying to reduce the impact on your joints. Use all or part of this 10-Minute Foam-Rolling session to recover and stretch those hard-worked muscles. If you have any questions, stop by your local Anytime Fitness and a Coach will be happy to help you! This should be a very challenging pace for you that you could only hold for about 1 minute if you had to. On the other hand, the full-body cardio workouts that HIIT offers allow you to get in a total body experience with no repeats and constant variety. Many athletes love the slow plod through LISS training and longer treadmill workouts. From resting heart rate to VO2 max or other markers of wellness, HIIT is an asset to your health. One of the leading reasons for using any form of cardio workouts at home is to improve your health. Remember, the duration and intensity of your cardio workout sessions play a pivotal role in burning calories and fat. Regular cardio workouts have also been linked to improved sleep. Activities such as walking, jogging, cycling, swimming, and rowing get you breathing a little harder and increase your heart rate. Whether you’re new to the gym or looking for support on your journey, it makes a world of difference to have a fitness expert backing you up. Again, this is totally dependent on your individual fitness level and goals.This treadmill workout for weight loss gets you in and out of the gym in just 30 minutes — warm-up and cooldown included.Some data show superior benefits to cardiopulmonary outcomes using HIIT, as well.There are several attractive benefits to weaving HIIT into your workout plan.This fat-burning treadmill workout uses three different paces for our bursts of intense workout, so before we jump in, we need to set our paces.If you have any questions, stop by your local Anytime Fitness and a Coach will be happy to help you!Here are the best 30-minute HIIT workouts to get you the most bang for your buck.Research suggests that high-intensity training options such as HIIT and SIT (sprint interval training) can help improve cardiovascular performance indicators like your VO2 max. How to Lose Arm Fat In 7 Days: Slim Arms FAST! It doesn’t matter if you train outdoors, tackle cardio workouts at home, or use exercise equipment at the gym, you’re reaping the benefits anytime (and anywhere) you get your heart rate up. From cardiovascular gains to overall health benefits, 30-minute HIIT workouts are a time-efficient way to boost your health and hit performance goals. You can do HIIT with cardio-based activities — like cycling, running, and walking — and with strength training exercises using body weight, resistance bands, and dumbbell strength exercises. The main goal is to combine exercises — generally full-body compound exercises — that raise your heart rate while only resting as much as necessary to complete the next round. Feel free to walk for a few more minutes to bring your heart rate down, then enjoy some hard-earned recovery. Instead, you’ll be getting in and out in 30 minutes. Sure, HIIT isn’t your “classic” workout like LISS cardio (low-intensity steady-state cardio). This method also gives you a lot of freedom to customize your workout with different equipment and exercises. That way, you’ll rest your lower body while working your upper body, for example. The weight-loss journey is often shrouded in myth, fad diets, and questionable trends. That endorphin release gives mental health a boost too. Each session is a step toward reducing the risk of chronic diseases like heart ailments, diabetes, and even certain cancers. A cardio regimen isn’t solely about the instant gratification of calorie torching. To this point, one meta-analysis looked at the benefits of HIIT for patients with certain cardiometabolic diseases. There are several attractive benefits to weaving HIIT into your workout plan. Some data show superior benefits to cardiopulmonary outcomes using HIIT, as well. Whatever you need to sustain your form and energy for 30 minutes. During your rest times, you can choose to move a little bit (for example, walking instead of sprinting) or completely rest. As with any physical activity, the number of calories burned with treadmill routines varies based on your weight, speed, and workout duration. Whether you’re hopping on the treadmill again after a long break or just looking to switch your routine up, we have a great workout for you. If you haven’t eaten for a few hours, drink water and eat a light snack at least 30 to 45 minutes before your workout. HIIT is also effective for weight loss because it keeps your calorie burn high even after your workout, a phenomenon called excess post-exercise oxygen consumption (EPOC). In one randomized controlled trial, 32 adults with obesity saw comparable weight loss after 12 weeks of moderate-intensity aerobic exercise and HIIT (an average of 13.2 and 12.5 pounds, respectively). If that feels too easy, adjust the work-rest intervals so that you work as long (or longer) as you rest. Return to the first exercise and repeat the routine. Save my name, email, and website in this browser for the next time I comment. Using an incline simulates uphill walking or running, which increases the intensity of your workout, raises your heart rate, and burns more calories. Treadmill training increases your heart rate while limiting the impact on your joints as compared to running on a hard surface. Can you still achieve your weight-loss goals with a 30-minute treadmill workout? When it comes to weight loss, treadmill workouts are a fantastic option. Should You Do a Deload Week? Unlock Strength With These Strategies By adjusting the speed and incline, you can customize your workout to match your fitness level and goals. Treadmill exercises can be as easy or as challenging as you make them. And the treadmill has been around for a long time — for several good reasons. But what if you’re short on time? She enjoys reading, all sports (particularly Olympic weightlifting), walking her dog, and spending time with her husband, sons, and their extended family. Simultaneously twist your upper body toward your left knee, reaching your right elbow toward your left knee. At the same time, bring your arms toward your right foot, slowly lifting your head, shoulder blades, and torso off the floor. To make this exercise more difficult, jump out of the bottom of the squat to return to standing. Keeping your weight in your heels, bend your knees to lower your hips until your thighs are parallel with the floor (or as close to it as you can get). Another major asset of a HIIT cardio workout is the dramatically shorter time investment. A recent meta-analysis showed that HIIT can help change body composition, VO2 max, and total cholesterol to a similar extent as longer, moderate-intensity training sessions. In fact, HIIT seems to be able to generate similar results as moderate-intensity training for several markers of health and performance. Research suggests that high-intensity training options such as HIIT and SIT (sprint interval training) can help improve cardiovascular performance indicators like your VO2 max. But can such brief training sessions really improve your cardio health? In fact, one review of 11 studies revealed that HIIT increases the amount of blood the heart pumps with each heartbeat and makes the arteries (blood vessels that transport oxygen-rich blood through your body) more flexible. Moreover it can improve both aerobic and anaerobic fitness (or oxygen and nonoxygen fitness) — a benefit you don’t get with steady-state cardio. “Ideally, you should be working as hard as you can, hitting a 9 or 10,” says Pete McCall, CSCS, an American Council on Exercise (ACE) certified personal trainer based in Carlsbad, California, referring to the intense parts of the workout. HIIT May Boost Brain Health The barbell is a classic in strength workouts for a reason. If you don’t have a light enough kettlebell to safely do the halos, you can do this with just your body weight (doing the motion while “holding” an imaginary bell). That way, you can compare your numbers the next time you complete this workout. Do as many rounds as you can in the 30 minutes you have. Connect with a Coach at the Anytime Fitness gym nearest you. This is a pace that you should be able to do for about 4–5 minutes without stopping if you had to. This is a pace that you could hold for 30 minutes if you needed to. This fat-burning treadmill workout uses three different paces for our bursts of intense workout, so before we jump in, we need to set our paces. Treadmill workouts are also excellent for burning fat. However, both methods can be beneficial, so incorporating a mix of exercises is ideal. Remember, cardio is not just about the immediate benefits; it’s an investment in your long-term health. Choose your own adventure with this 30-minute cardio workout. Ensuring you’re fueling with lean, plant-based nutrients can enhance the effects of your exercise and expedite the weight-loss process. Eating a combination of protein and carbohydrates within two hours of completing your cardio workout can aid muscle recovery and energy restoration. Meanwhile, those who exercised without changing their eating habits were only 5.2 times more likely to lose weight. While HIIT is more intense than other types of exercise, you don’t necessarily need to eat differently, says Manuel Villacorta, RDN, a registered dietitian-nutritionist in San Francisco and the author of Prediabetes Weight Loss Solution. One small study found HIIT to be safe during pregnancy — even during early third trimester — but it’s important to check with your healthcare provider first. The length of the training programs studied ranged from 24 weeks to 13 months. Karen Asp is an award-winning journalist who covers fitness, health, nutrition, pets, and travel. If floor push-ups are too challenging, perform the exercise with your knees on the ground (with your body forming a straight line from shoulder to knees) or elevate your hands on a stable surface like a bench or chair. Intermediate exercisers can perform each exercise for 30 seconds and rest for 30 seconds; advanced exercisers can work for 40 seconds and rest for 20 seconds. Stick with it, stay consistent, and you’ll see results while feeling stronger and more energized. You can tailor your HIIT workout to your daily preferences or equipment. Workout length is a big factor to consider in designing a workout program. Boost endurance, strength, and form — and burn major calories — with these 6 coach-created cardio exercises you can do at home to get your heart rate up. HIIT treadmill workouts are very effective for weight loss. HIIT workouts, in particular, are highly effective at promoting fat loss by increasing your heart rate and boosting your metabolism. No matter how you’ve equipped your minimalist home gym or how decked out your commercial gym is, you’ll find something for you. One of the best things about fitness is that it’s not one-size-fits-all — your personal preferences help to shape your journey. Pick your goal above and let’s get into the workout! Activities like running engage the entire body, including the abs and back muscles, creating a more toned form. To lose weight, you must consume fewer calories than you expend. Rest for three to five minutes between circuits, but still complete as many as possible within 30 minutes.You won’t be slogging for miles on end on your treadmill.By getting fitter, you enable your heart, lungs, and blood vessels to do their jobs more efficiently, and this reduces your heart disease risk, Nicotera explains.Perform the workouts on nonconsecutive days to give your body time to recover in between sessions, says Aimee Nicotera, an ACSM-certified personal trainer in Cape Cod, Massachusetts.In fact, walking for one hour or running for 15 minutes a day has been shown to lower the risk of major depression.Can you still achieve your weight-loss goals with a 30-minute treadmill workout?Unless you’re a serious CrossFitter or have worked overtime to scale up your volume — and have a recovery plan to keep you healthy — you probably don’t want to do HIIT every day.Focus on moving as slowly as you can, holding the positions at your end ranges of motion during each rep to build full-body strength and increase the challenge.There are countless ways to arrange your workouts, including cranking out quick and dirty 30-minute sessions. By getting fitter, you enable your heart, lungs, and blood vessels to do their jobs more efficiently, and this reduces your heart disease risk, Nicotera explains. Think of 0 as the effort you put in when resting and 10 as the effort involved in an all-out sprint. You can gauge your intensity with the rating of perceived exertion (RPE) scale, which runs from 0 to 10, per Cleveland Clinic. High- vs. Low- Impact Exercise: Here’s How Each Can Work With Your Goals Try to find a 35-pound barbell or use a fixed-weight barbell that’s even lighter. Select a weight that you can handle for push pressing 15 reps — that weight will be your limiting factor. It provides a unique challenge with the sheer amount of weight you can load — but you won’t want to go too heavy here. You can use this as workout finishers or as a session all on its own. That way, you’ll be able to warm up, work out, and cool down in under a half hour. In fact, one review of 11 studies revealed that HIIT increases the amount of blood the heart pumps with each heartbeat and makes the arteries (blood vessels that transport oxygen-rich blood through your body) more flexible.A treadmill can be a good option if you’ve experienced shin splints before, or if you love to run but are trying to reduce the impact on your joints.Plus, your cardio workouts can help stave off heart disease and diabetes by lowering blood pressure and fat in the blood (triglycerides) and helping your body manage blood sugar.Plus, you get personalized plans that are catered to your specific goals, so you can do gym or home workouts — anywhere, anytime.She earned her master's in exercise and nutrition science at Lipscomb University.Intermediate exercisers can perform each exercise for 30 seconds and rest for 30 seconds; advanced exercisers can work for 40 seconds and rest for 20 seconds.This is a pace that you could hold for 30 minutes if you needed to. Rest as little as possible between rounds, and complete as many rounds as possible (AMRAP) within 30 minutes. That first circuit can serve as your “ramp-up sets” for the rest of your workout. High-intensity interval training (HIIT) is an outrageously diverse way to structure your training. A strong core serves as a robust foundation for your body’s structural health. Aim to give your muscle groups 24 to 48 hours of recovery between intense workouts. HIIT will supercharge your cardio training, slipping your sessions into bite-sized pieces throughout the week. This can be a great asset for beginners on the hunt for a high-intensity workout that’s still straightforward and accessible. But hitting your 10,000 steps a day may not be in the cards for people who just don’t like slower-paced, low-impact workouts. LISS cardio options, while tremendously beneficial in their own right, may not fit into your timetable. The goal is to crank up your heart rate and keep elevating it over and over throughout the workout. You’ll do a predetermined series of exercises at a very high effort while either resting minimally or taking set rest periods. A HIIT workout is a high-intensity interval training session. Once you’ve gotten the all-clear, follow these strategies to get the most from your HIIT workouts while avoiding injury. Check with your doctor first if you’re new to exercise, recovering from injury, or have a medical condition, per the Harvard T.H. Chan School of Public Health. In one review of six studies, high-intensity resistance training created significantly greater improvements in lumbar spine bone mineral density than moderate-intensity resistance training in post-menopausal women with osteoporosis. The easier it is to pump blood through your body, the less stressful it is on your heart, Nicotera says. You won’t be slogging for miles on end on your treadmill. Depending on your goal, experience level, and type of HIIT, the exact parameters of your workout may vary. Focus on moving as slowly as you can, holding the positions at your end ranges of motion during each rep to build full-body strength and increase the challenge. Don’t underestimate the power of these deceptively challenging tools. Not just for the realm of physical therapy, elastic resistance keeps you working hard but also gives you some freedom to get creative. But hitting your 10,000 steps a day may not be in the cards for people who just don’t like slower-paced, low-impact workouts.Meanwhile, those who exercised without changing their eating habits were only 5.2 times more likely to lose weight.HIIT workouts have the potential to burn a high number of calories, which may create a calorie deficit for weight loss.A good post-workout snack is within the 100- to 300-calorie range and will include 20 to 30 grams (g) of protein and roughly 15 g of carbohydrates (to restore depleted levels of glycogen, a form of carbohydrates stored in the muscles).The main goal is to combine exercises — generally full-body compound exercises — that raise your heart rate while only resting as much as necessary to complete the next round.If you prefer to gauge your intensity with the talk test, you’ll know you’re working hard enough if you can squeak out no more than a word or two, per the Centers for Disease Control and Prevention (CDC).Alternatively, perform your first round with very light weights and at a low intensity to get your muscles and body ready for a big effort.If that feels too easy, adjust the work-rest intervals so that you work as long (or longer) as you rest. A brisk walk may not feel like much, but over time, it adds up, leading to significant changes in your body composition. In fact, walking for one hour or running for 15 minutes a day has been shown to lower the risk of major depression. Cardio exercises can act as a ray of sunshine, releasing endorphins, aka feel-good neurotransmitters that can turn your day around with a single stride. Greater blood flow means there’s more oxygen available to fuel your workouts and everyday activities. It’s a gateway to a healthier cardiovascular system, improved blood circulation, and enhanced respiratory efficiency. HIIT workouts are designed to be difficult, so if you’re no longer feeling challenged, it’s time to up the ante. The higher the intensity, the more oxygen and calories your body needs to recover, which means you’ll burn more calories in the hours following a HIIT workout than a low- or moderate-intensity one, according to the National Academy of Sports Medicine (NASM). But because the HIIT sessions were an average of 10 minutes shorter than the moderate-intensity ones, researchers concluded that HIIT was more time-efficient. And, because BDNF levels increase with exercise intensity, HIIT may have an edge over other workouts, research finds. Meanwhile, athletes who performed five moderate-intensity cardio workouts for the same duration only improved VO2 max. There are countless ways to arrange your workouts, including cranking out quick and dirty 30-minute sessions. Plus, you get personalized plans that are catered to your specific goals, so you can do gym or home workouts — anywhere, anytime. So, next time you’re debating whether or not to go for that jog, know that each step is a stride toward a happier, healthier you. Dumbbells help you implement the principles of progressive overload — gradually upping the intensity of your training over time — by adding external load to your exercises. But if you only have 30 minutes total to get in and out, you can reduce the total time of the following workouts to 20 to 25 minutes. HIIT allows you to tailor your program for the gym or at-home workouts, turning up the heat on your muscles and heart rate in several intervals during this high-intensity session. Plus, your cardio workouts can help stave off heart disease and diabetes by lowering blood pressure and fat in the blood (triglycerides) and helping your body manage blood sugar. Cardio workouts are an important part of the overall health and fitness journey, whether your goal is to lose weight, get fit, or be healthier overall. HIIT workouts have the potential to burn a high number of calories, which may create a calorie deficit for weight loss. As a form of cardio exercise, HIIT can help you boost your fitness levels. But because the intensity is high, you should limit yourself to two to three HIIT workouts per week. HIIT qualifies as vigorous-intensity cardio exercise, which is included in the U.S. She was the first service learning assistant for the service learning program and did extensive volunteer work with Open Arms of Minnesota during this time, including building a library on multiple sclerosis information. Your body needs protein to build new muscle and prevent the breakdown of your existing muscles. “Refueling after a HIIT workout is as important as pre-fueling for it,” Villacorta says. So, keep a bottle of water on hand to sip during your workout. Follow these guidelines to make sure you’re properly fueled for HIIT. This treadmill workout for weight loss gets you in and out of the gym in just 30 minutes — warm-up and cooldown included. Per the guidelines, all adults should aim for a minimum of 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio every week, along with two weekly full-body strength sessions. According to the ACSM, the intense work periods may last anywhere from five seconds to eight minutes, and are performed at 80 to 95 percent of your maximal heart rate (the maximum number of times your heart can safely beat in a minute). HIIT delivers an impressive number of benefits in a short amount of time, from greater fitness and heart health to a sharper brain. From at-home bodyweight workouts to having full-scale barbell access, there are plenty of 30-minute HIIT workouts to suit your needs. It might seem counterintuitive, because good cardio workouts wipe you out, but cardiovascular exercise actually gives you more energy in the long run. Aim for 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity each week to start gaining the following benefits. These quick exercises will warm up the body and get your blood flowing.