HIIT Workout - Benefits, Tips and Workout Plan

by Marine Le Sager August 15, 2019

HIIT Training: Improve your Stamina and Reduce Body Fat

If you are a fitness or a CrossFit lover, you have probably heard about the HIIT (High-Intensity Interval Training), which is a type of workout that has drawn the attention of many sportspeople during these recent years.

The HIIT workout consists of alternating high-intensity exercises with low-intensity exercises. By doing this you drastically boost your basal metabolism, which helps you burn fat when your body is at rest.

Let's go ahead and go through the numerous HIIT benefits. Be sure to check out our HIIT workout plan that will get you started in no time!

HIIT vs. Traditional Cardio

HIIT vs Traditional Cardio

As it is common knowledge, the more fat we have in our abdomen, the greater our risk of suffering from a heart attack.

A new study found that HIIT is more effective for reducing abdominal fat than other moderate-intensity cardio exercises such as running or biking.

The study was conducted at the Mayo Clinic, where two different groups participated in 3 workouts per week for a length of 12 weeks. People in the High-Intensity Interval training group completed a minimum of 4 one-minute high-intensity/low-intensity exercises with intervals. The moderate-intensity group completed a 30-minutes effort of walking or bicycling at a steady speed.

The sample of the HIIT Training Group lost 1.8 kg more body fat than the moderate-intensity group, moreover, they lost 2.5 cm of waist fat and increased their muscle mass too!


Losing Weight and Improving Your Heart Health with HIIT

HIIT may contribute to better outcomes for patients suffering from obesity with cardiovascular risk factors or heart diseases. Nowadays, it is no secret that the main cause of death in the world is related to heart attacks.

If you have any family member or relatives going through the issues mentioned above, please talk to them about this training method that can change people's lives and improve their health.


Anywhere, at Anytime

Easy to do it

A huge advantage of this HIIT workout is that it is very simple to do. In less than 15 minutes you can do a fairly intense and effective HIIT training to lose fat.

Moreover, High-Intensity Interval Training doesn't require any machines or specific equipment. Many people still go to the gym for an hour or more to run on the treadmill three or more times a week thinking it's the only way to burn calories and lose fat when it's not.

Traditional stationary cardio exercises are less efficient than HIIT. As a matter of fact, if you stop doing cardio and replace it with a HIIT workout plan, you will not only have much more time in your day to do other activities, but you will also have a stronger body.


5 Reasons Why You Should Quit Cardio for HIIT

      1. It's more efficient

As mentioned above, HIIT is much more efficient than traditional cardio. You will be able to do much more effort in a shorter period of time (15 min of HIIT workout results can compare to those of one hour of treadmill running).

      2. It's great fun

Since it is an extremely dynamic training, it always keeps you active! Ask for some buddies to join next time for extra fun! Exercising with friends allows for exercises that you can't do on your own.

      3. You can train anywhere

Since most HIIT exercises are done with bodyweight, you can do it anywhere, at home or outside. That means there are no excuses to skip a HITT workout, even if you don't have access to a gym.

      4. You'll get in better shape in less time.

Not only will you spend less time exercising, but you will also see quicker results than with traditional cardio. Many people notice changes within just a few weeks of HIIT, compared to a month or more of running.

HIIT workout also helps burn more body fat: several studies show that HIIT exercises can burn between 15 and 20 calories per minute compared to the traditional cardio that burns less than 10 calories per minute at an average speed.

      5. It'll make you stronger

Although regular cardio activities using the treadmill, elliptical or other cardio machines will help you burn fat, they don't help when it concerns muscle development.

On the other hand, a HIIT workout allows you to combine cardio and strengthening exercises. Try to alternate between high-knees exercises with push-ups. Not only will you sweat A LOT, but you will also become stronger. 


12-Minute HIIT Training Routine

HIIT Workout Plan

This quick HIIT workout only takes 12 minutes!!

To get the most out of it the key is to work as hard as you can! You need to dig deep inside you to put all the strengths you have into the high-intensity exercises.

If you're not exhausted at the end, you didn't work hard enough!

How to HIIT

Set an interval timer for 18 rounds (3 rounds of 6 exercises). Each exercise will have a length of 30 seconds, with 10 seconds of a break in between each activity.

HIIT Workout Plan (Repeat three times)

  1. Burpees
  2. Air Squats
  3. High Knees
  4. Reptile Push-ups
  5. Jump Lunges
  6. Jump Squats

Remember, don't stop! The harder you work, the quicker you will see results!!

You can do this circuit 3 to 5 times a week or once a day before your daily workout routine. 



Type of exercise: High-intensity

Step by step:

  • Start in a high plank position.
  • With a quick movement reach your hands with your feet to land a low squat position.
  • Now jump high with your hands above your head.
  • You will now reverse the movement and go down on a low squat position to then kick your feet away from you to get into high plank position.
  • Repeat.

Tip: if you want to add difficulty, you can also burpee with a full push-up at the plank position.

Air Squats

Air Squats


Type of exercise: Low-intensity

Step by step:

  • Stand with your feet spread across your hips,
  • Pull your shoulders back and strengthen your core.
  • Push your bottom and hips back as if you were sitting on a chair, then lower your hips as much as possible while keeping your weight on your heels.
  • Come back up to the initial position. 
  • Repeat.

Tip: if you still cannot go all the way down, don't worry! Keep working, with time and practice you will acquire the strength and flexibility you need to get there.

High Knees

High Knees


Type of exercise: High-intensity

Step by step:

  • Bring your left knee to your chest as high as you can, then immediately bring it back to the floor.
  • Bring your right knee to your chest as high as you can, then immediately bring it back to the floor.
  • Alternate the movement and repeat.

Tip: try to keep your core as tight as possible and use your arms to pump and move faster as if you were running. Focus on the intensity, dig it up and be fast!

Reptile Push-Ups

Reptile Push Ups

Type of exercise: Low-intensity

Step by step:

  • Start in a push-up position.
  • Squeeze your core, bottom, and thighs while lowering your chest to the floor.
  • Bring your left knee to your left elbow, then push up coming back to your first position.
  • Bring your right knee to your right elbow, then push up.
  • Repeat!

Tip: If you are a beginner, you can do this exercise in a plank position, with your forearms on the floor and without the push-up movement.

Jump Lunges

Jump Lunges

Type of exercise: High-intensity

Step by step:

  • Get into a lunge position with one leg bent forward at a 90-degree angle and the other bent behind you.
  • Jump explosively with your front leg, change position in the air and land with the opposite leg forward.
  • Repeat the movement.

Tip: At first, focus on perfecting the movement and progressively increase the speed of the jumps.

Jump Squats

Jump Squats

Type of exercise: High-intensity

Step by step:

  • Stand with your feet shoulder-width apart.
  • Pull your shoulders back and strengthen your core.
  • Push your bottom and hips back as if you were sitting in a chair, then lower as much as possible while keeping your weight on your heels.
  • Now contract your leg muscles to jump and propel yourself as high as possible while raising your hands above your head helping yourself get higher.
  • Remember to land first on the forefoot to absorb the shock, then on your heels.
  • Bend your legs and push your bottom back to get down again.
  • Repeat the movement.

Wrapping- Up

We hope this quick HIIT Workout helps you get fitter, better, faster and stronger! If you ever feel like stirring things up, we suggest you to also try our famous Exercise Ball Workout!

Once you are done working out don't forget to drink Falcon Protein to get the best out of your sweat. For more workout sessions, healthy recipes and nutrition tips,  please feel free to have a look at our Birdman Blog


Get Falcon Protein


  1. Keating, S. E., Machan, E. A., O'Connor, H. T., Gerofi, J. A., Sainsbury, A., Caterson, I. D., & Johnson, N. A. (2014). Continuous exercise but not high-intensity interval training improves fat distribution in overweight adults. Journal of obesity2014.
  2. DiPietro, L., Dziura, J., Yeckel, C. W., & Neufer, P. D. (2006). Exercise and improved insulin sensitivity in older women: evidence of the enduring benefits of higher intensity training. Journal of applied physiology100(1), 142-149.
  3. Mezzani, A., Hamm, L. F., Jones, A. M., McBride, P. E., Moholdt, T., Stone, J. A., ... & Williams, M. A. (2013). Aerobic exercise intensity assessment and prescription in cardiac rehabilitation: a joint position statement of the European Association for Cardiovascular Prevention and Rehabilitation, the American Association of Cardiovascular and Pulmonary Rehabilitation and the Canadian Association of Cardiac Rehabilitation. European journal of preventive cardiology20(3), 442-467.
  4. Kay, S. J., & Fiatarone Singh, M. A. (2006). The influence of physical activity on abdominal fat: a systematic review of the literature. Obesity Reviews7(2), 183-200.

    Marine Le Sager
    Marine Le Sager


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