Simple HIIT Workout

Simple HIIT Workouts

If you look up fitness information and various ways to exercise, there is no doubt that you’ve come across the HIIT method and wondered about a simple HIIT workout. HIIT can be complex, and simple is always best!

HIIT has become incredibly popular in the last couple of decades, and people from all over the world praise it for its efficacy.

More specifically, HIIT is often touted as a tool that builds muscle, burns fat, and improves our athleticism like no other. And it can be done in a fraction of the time as other cardio workouts, and equally (or more) effective.

Today, we’ll take a look at what this protocol entails, what benefits it offers, and we’ll also share a simple HIIT workout with you. And part of simple is being able to perform it anywhere, and anytime.

Ready? Let’s dive in!

What Is HIIT?

HIIT stands for high-intensity interval training. This exercise requires short bursts of intense physical activity, followed by a brief period of rest. And this runs in a cycle, so intensity then rest. Then another round of intensity, and then rest again. 

Interval running is an excellent example of a simple HIIT workout. You perform a short burst of fast running, and then spend about one minute walking to recover. Then, you repeat that same thing several more times and call it a day.

You can perform a simple HIIT workout in 10 or 15 minutes, and really get a lot out of it. 

A Simple HIIT Workout for the Gym

To demonstrate how easy it is to do HIIT, here’s a simple and incredibly effective workout you can do on a treadmill at your gym:

Treadmill TimerTreadmill SpeedExerciseDuration
0:00 – 1:003.0Walking1 minute
1:00 – 1:306.5 – 9.0Fast Jog30 seconds
1:30 – 2:303.0Walking1 minute
2:30 – 3:006.5 – 9.0Fast Jog30 seconds
3:00 – 4:003.0Walking1 minute
4:00 – 4:306.5 – 9.0Fast Jog30 seconds
4:30 – 5:303.0Walking1 minute
5:30 – 6:006.5 – 9.0Fast Jog30 seconds
6:00 – 7:003.0Walking1 minute
7:00 – 7:306.5 – 9.0Fast Jog30 seconds
7:30 – 8:303.0Walking1 minute
8:30 – 9:006.5 – 9.0Fast Jog30 seconds
9:00 – 10:003.0Walking1 minute

Walk 60 sec – Run 30 sec – Walk 60 sec – Run 30 sec – etc.


  1. “Fast Jog” speed on treadmill between 6.5 and 9.0, depending on your fitness level and experience. 
  2. Treadmills can be VERY dangerous. Start off very slow and make sure you are prepared for HIIT!
  3. Start increasing the speed on the treadmill about 10 seconds before each Fast Jog cycle, as it will take a short time to get up to speed.

A Simple HIIT Workout Outside

This HIIT workout can be done in your neighborhood, at any local park with a little running room, or even on a basketball or tennis court.

Timer (Watch)ExerciseIntensityDuration
0:00 – 1:00WalkingLow1 minute
1:00 – 1:30Fast JogHigh30 seconds
1:30 – 2:30WalkingLow1 minute
2:30 – 3:00Fast JogHigh30 seconds
3:00 – 4:00WalkingLow1 minute
4:00 – 4:30Fast JogHigh30 seconds
4:30 – 5:30WalkingLow1 minute
5:30 – 6:00Fast JogHigh30 seconds
6:00 – 7:00WalkingLow1 minute
7:00 – 7:30Fast JogHigh30 seconds
7:30 – 8:30WalkingLow1 minute
8:30 – 9:00Fast JogHigh30 seconds
9:00 – 10:00WalkingLow1 minute


  1. Duration depends on your fitness level.
  2. Speed of your “Fast Jog” depends on your fitness level. You want to challenge yourself to a fast jog, but always stay in control. And start SLOW, and gradually increase your speed.
  3. You can perform the outside HIIT routine down the street (in a neighborhood), or in a circle (on a basketball court).

A Simple HIIT Workout Inside Your Home

This HIIT workout can be done in your home, and you don’t need as much room as you think. Most people are surprised at what a great cardio workout you can achieve in the small space of even 1 medium-sized room in your home.

Timer (Use Watch)ExerciseIntensityDuration
0:00 – 1:00 WalkingLow1 minute
1:00 – 1:30Fast Jog in PlaceHigh30 seconds
1:30 – 2:30WalkingLow1 minute
2:30 – 3:00Slow SprintHigh30 seconds
3:00 – 4:00WalkingLow1 minute
4:30 – 5:00Slow SprintHigh30 seconds
5:00 – 6:00WalkingLow1 minute


  1. Duration depends on your fitness level.
  2. A “Slow Sprint” is very similar to jogging in place, except more intense. Think of jogging in place, except high knee kicks, and slight forward movement. 
  3. You can choose a large room in your home, your garage, or any area of your home that has a small, clear space.

What Benefits Does a Simple HIIT Workout Offer?

Simple HIIT WorkoutThe most apparent benefit of high-intensity interval training is the fact that it offers a time-effective way of exercising. 

Rather than spending an hour on the treadmill, you can do ten 30-second running intervals with a minute of rest in-between and be done in as little as ten or fifteen minutes – about four times quicker. 

These benefits of HIIT are the reason it has become a very popular form of cardio.

The next great benefit of HIIT is that it’s quite versatile and you can do it in many ways:

  • Run on the track or a treadmill
  • HIIT in your neighborhood
  • Run in a single room of your house
  • Doing HIIT at a local park with a jogging path
  • Cycle on a bike
  • Ride an elliptical
  • Jump rope

Another great benefit of HIIT is that it can help us build muscle and get lean. 

Plus, like every other exercise modality, HIIT also offers the same physical and psychological benefits. It just makes you feel better! (1)

A Proper Warm-Up Is Of Utmost Importance For HIIT Workouts

Because HIIT is highly dynamic, warming up is of utmost importance.

So, spend at least ten minutes getting ready. Start with some light activity such as jogging to get your heart rate and core body temperature up. 

Then do some dynamic exercises to activate your muscles and mobilize your joints (such as arm and leg swings). 

Finally, do some workout-specific warming up with less intensity. For example, if you plan to do sprints, start with light jogging and progressively work up to 85+ percent of your maximum speed. That will ensure that you’re adequately warmed up and that you’ve prepared your body for the highly-demanding workout.

What Is The Difference Between HIIT and Regular Cardio?

Aside from the noticeable difference between regular cardio and HIIT, there is also the question of the EPOC (afterburn) effect.

EPOC stands for excess post-exercise oxygen consumption and simply means that certain activities, such as HIIT, help us burn a few extra calories in the hours after exercise. (2)

More specifically, it appears that HIIT allows us to burn more calories for up to 24 hours after the workout is done. 

Regular cardio, on the other hand, doesn’t appear to have an EPOC effect and only burns calories while it lasts.

Simple HIIT Workout Routine

Safety Issues and Cautions with Any HIIT Workout

Before wrapping up, there a few points of caution.

First of all, HIIT is intense. So, it’s a good idea to be cleared by your doctor before trying it. It’s not for everyone, and requires a base fitness level before attempting HIIT.

Second, it’s also essential to stay hydrated, particularly on the day before a HIIT workout because dehydration can lead to nasty muscle cramps. 

And finally, as emphasized above make sure that you’re warmed up well and that your muscles are prepared, because high-intensity training can otherwise lead to muscle strains and other injuries.

Click to return to more high intensity workouts. If you only have limited time, check our 45-minute HIIT Workout. If you like incorporating running to your workouts, try our HIIT running workout or check this to do your HIIT at the gym.

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David Williams

A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.

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  1. MediLexicon International. (n.d.). High intensity interval training (HIIT): Benefits and how to start. Medical News Today.
  2. Author Pete McCall Health and Fitness Expert Pete McCall. (n.d.). 7 things to know about excess post-exercise oxygen consumption (EPOC). Excess Post-Exercise Oxygen Consumption (EPOC) | ACE Blog.

Click to see our medical disclosure.