Ask almost anyone why they don’t exercise as much as they’d like, and you’ll hear the same answer: time. Between work, family, commuting, and the general chaos of modern life, an hour on the treadmill can feel like a luxury.
High-intensity interval training, better known as HIIT, is one way around that. Short bursts of hard effort, broken up by brief rest periods, can deliver many of the benefits of longer cardio sessions in a fraction of the time. Research suggests HIIT can improve fitness and help burn calories as effectively as much longer steady-state workouts, and in some cases even more efficiently.
But there’s a catch: “short” doesn’t mean “easy.” HIIT is demanding. It’s meant to leave you breathing hard, feeling like those work intervals are genuinely tough. That’s part of why it works — and also why it has to be approached with some respect.
Before we get into specific workouts, a few important notes:
- Check in with your doctor if you have heart issues, high blood pressure, joint problems, or haven’t exercised in a long time.
- Warm up for 3–5 minutes before any HIIT session (easy walking, light cycling, dynamic stretches).
- Use a simple effort scale from 1–10. During the hard intervals, you’re aiming around an 8–9: very challenging, but still controlled.
- If you’re brand new to exercise, start with fewer rounds, longer rests, and lower impact versions of each move.
Each of the seven workouts below takes 20 minutes or less, including a short warm-up and cool-down. You don’t need to do them all in one week. Choose one or two, see how your body feels, and build from there.
Workout 1: The Beginner’s Bodyweight Ladder (No Equipment)
Best for: Starting HIIT safely at home or in a gym, no machines needed.
Total time: ~15–18 minutes
This workout uses simple bodyweight moves you probably already know. The goal isn’t perfection; it’s to move with good form and get your heart rate up.
Warm-up (3–5 minutes)
March in place → arm circles → easy squats → gentle torso twists.
The main ladder
You’ll cycle through four exercises. Work for 30 seconds, rest for 30 seconds, then move to the next one.
- Bodyweight Squats
- Incline Push-Ups (hands on a bench or wall if needed)
- Reverse Lunges (alternate legs; hold onto something for balance if you like)
- Dead Bugs or Marching Planks (core stability)
Round structure:
- Round 1: 30 seconds work / 30 seconds rest (each exercise)
- Round 2: 35 seconds work / 25 seconds rest
- Round 3: 40 seconds work / 20 seconds rest
If that feels like too much, stay with 30/30 for all three rounds. If you’re more advanced, you can add a 4th round or shorten rests further.
Cool-down (2–3 minutes)
Walk slowly, then stretch your quads, hamstrings and chest.
Workout 2: Treadmill Sprints for Busy Days
Best for: People who like running and have access to a treadmill.
Total time: ~18–20 minutes
This is a classic HIIT structure: short, hard sprints with easier recovery walks in between. You can also do it outside on a track or flat path.
Warm-up (5 minutes)
Walk, then jog lightly, slowly increasing speed.
The intervals
- 30 seconds hard run (effort 8–9/10)
- 60 seconds easy walk or very slow jog
Repeat this 8–10 times.
If you’re newer to running, start with:
- 20 seconds hard / 70–90 seconds easy × 6–8 rounds.
If you’re advanced, try:
- 40 seconds hard / 60 seconds easy × 8 rounds.
Cool-down (3–5 minutes)
Gradually slow to a walk, then stretch calves, hip flexors and hamstrings.
Safety note:
Sprinting on a treadmill is demanding. Always hold the side rails while increasing speed, and never jump on or off a moving belt at full sprint. If that feels unsafe, use a bike or rower instead.
Workout 3: Bike “Pyramid” Intervals
Best for: Lower-impact cardio that’s easier on the joints.
Total time: ~16–18 minutes
Stationary bikes are ideal for HIIT: less impact, quick adjustments, and easy pacing. This “pyramid” structure ramps intensity up and then back down.
Warm-up (4 minutes)
Easy pedaling at low resistance.
The pyramid
Stay seated unless you’re experienced; seated efforts are safer for most people.
- 30 seconds hard / 30 seconds easy
- 40 seconds hard / 40 seconds easy
- 50 seconds hard / 50 seconds easy
- 60 seconds hard / 60 seconds easy
- 50 seconds hard / 50 seconds easy
- 40 seconds hard / 40 seconds easy
- 30 seconds hard / 30 seconds easy
During “hard” intervals, you should feel breathless and focused, but still in control of the pedals. If your form breaks down, drop the resistance a bit.
Cool-down (3–4 minutes)
Pedal easily, letting your breathing return toward normal.
Workout 4: Dumbbell HIIT Circuit (Full-Body, Minimal Gear)
Best for: Adding a bit of strength work to your intervals.
Total time: ~18–20 minutes
You’ll need a pair of light-to-moderate dumbbells — something you can press overhead for 10–12 controlled reps.
Warm-up (3–4 minutes)
Bodyweight squats, arm circles, hip circles, a few light deadlifts without weight.
The circuit
Work for 40 seconds, rest for 20 seconds, then move straight to the next exercise. After all five, rest 60–90 seconds and repeat.
- Dumbbell Goblet Squat
Hold one dumbbell at your chest, sit down and back, stand tall. - Dumbbell Bent-Over Row
Hinge at the hips, flat back, pull the weights toward your ribcage. - Dumbbell Reverse Lunge (alternating legs)
- Dumbbell Push Press
Small dip with your knees, then drive the dumbbells overhead using your legs and shoulders. - Dead Bug or Plank (bodyweight)
Do 3 rounds. If you’re just starting out, begin with 2 rounds and see how your body responds.
Cool-down (2–3 minutes)
Slow walking, then gentle stretches for legs and shoulders.
Workout 5: Low-Impact HIIT for Joint-Friendly Fat Loss
Best for: People who want intensity without lots of jumping.
Total time: ~15–18 minutes
HIIT doesn’t have to mean burpees. This sequence keeps impact low while still driving your heart rate up.
Warm-up (3–4 minutes)
March in place, shoulder rolls, gentle side steps.
The low-impact circuit
Work 40 seconds, rest 20 seconds. Move through the five exercises, rest 60 seconds, then repeat.
- Step-Back Lunge + Knee Drive
Step one leg back into a lunge, then drive that knee forward as you stand. Alternate sides or do one side at a time. - Fast Marches or Power Walk in Place
Pump your arms, lift your knees higher than usual. - Standing Jacks
Step one leg out to the side as your arms go overhead, then back in — like a jumping jack without the jump. - Hip Hinge “Good Mornings”
Hands on hips or at chest, push hips back, slight knee bend, then stand tall, squeezing glutes. - Box or Bench Step-Ups
Alternate legs, use a stable platform you trust.
Perform 3 rounds. If needed, make it 30 seconds work / 30 seconds rest.
Cool-down (2–3 minutes)
Slow steps, then stretch quads, glutes, and calves.
Workout 6: Rowing Machine Power Intervals
Best for: Full-body conditioning and serious calorie burn in a small time window.
Total time: ~16–18 minutes
Rowers are one of the most underrated tools in the gym: they train legs, back, and lungs all at once.
Warm-up (4 minutes)
Row gently, focusing on smooth technique: push with the legs, lean back slightly, then pull with the arms.
The intervals
- 20 seconds hard row
- 40 seconds easy row
Repeat 10–12 times.
On the hard intervals, aim for powerful strokes rather than frantic speed. Count your strokes per minute (SPM) — many machines display this. For example, 26–30 SPM for hard efforts, 18–22 SPM for easy.
If you’re more advanced, you can flip the work/rest ratio:
- 30 seconds hard / 30 seconds easy × 8–10.
Cool-down (3–4 minutes)
Row slowly, then stretch hips, hamstrings and upper back.
Workout 7: “Every Minute On the Minute” (EMOM) Sprint Mix
Best for: People who like structure and short, sharp bursts.
Total time: ~15–18 minutes
This style, popular in functional training circles, has you start a small “task” every minute. Whatever time remains in that minute is your rest.
You can do this on a bike, rower, or even alternating cardio machines.
Warm-up (3–4 minutes)
Easy cardio on your chosen machine.
The EMOM
Duration: 12 minutes total.
At the start of each minute:
- Perform 20–30 seconds hard effort (8–9/10), then
- Rest the remaining 30–40 seconds.
If you like numbers, you might structure it like this:
- Minute 1: Bike sprint
- Minute 2: Rower sprint
- Minute 3: Fast incline walk or jog on treadmill
- Repeat the 3-minute block four times.
If you only have one machine, stick with that — the EMOM format still works.
Cool-down (3–4 minutes)
Easy pace, then stretch whatever feels tight.
How to Use These Workouts Without Burning Out
HIIT is powerful, but more isn’t always better. Because the intensity is high, it places serious demands on your muscles, joints and nervous system.
A few guidelines to keep it sustainable:
- Limit HIIT to 2–3 sessions per week. On other days, do lighter activities: walking, easy cycling, strength training, or simple mobility work.
- Keep a rest day or very light day after your hardest session. Feeling sore and tired every now and then is normal; feeling wrecked all the time is not the goal.
- Prioritize form over speed. If your technique breaks down, you’re better off slowing down or resting than pushing through sloppy reps. Injuries don’t help fat loss.
- Pay attention to sleep and nutrition. Short workouts don’t erase the need for good recovery. Getting enough protein, staying hydrated, and sleeping 7–9 hours a night will make each 20-minute session count for more.
Fat Loss: Why HIIT Is Only One Piece of the Puzzle
It can be tempting to see HIIT as a magic bullet for fat loss. It isn’t. It’s a tool — a very efficient one — that helps you burn calories, improve fitness and build a stronger heart in limited time.
Real, lasting fat loss still depends on the basics:
- A modest calorie deficit (eating slightly fewer calories than you burn).
- Enough protein to support your muscles.
- A lifestyle you can actually imagine maintaining for months, not just a frantic few weeks.
HIIT can support all of that by making your workouts shorter and more engaging. Twenty minutes that you actually do, three times a week, will beat an imaginary, perfect one-hour routine every time.
Pick one of these workouts — maybe the beginner bodyweight ladder, or the bike pyramid if you prefer machines — and try it this week. Notice how you feel during the intervals, how your breathing changes, and how your body responds over the next day or two.
You don’t need to be extreme. You just need to be consistent. Short, focused bursts of effort, repeated over time, can quietly reshape not only your fitness, but also the story you tell yourself about what’s possible in the space of 20 minutes.
