If you are searching for the 3 best high intensity interval training (HIIT) workout routines, you are one step ahead of the fitness game! For decades, the focus of cardiovascular training has been on performing low-moderate intensity jogging or walking to optimize cardiovascular health and fat burn. Some do enjoy taking leisurely, time-consuming runs, but to be blunt, I particularly do not. My personal fitness goal, and the one that I try to relay to you through ExerciseMenu.com, is to learn how to perform effective exercise routines with as little equipment and time as possible.

And HIIT is the answer.

When it comes to HIIT training, the benefits are numerous:

  • Nine times more fat burn
  • Improvements in aerobic and anaerobic cardiovascular systems
  • Better lactic acid buffering resulting in less muscle burn with exercise
  • Shorter workouts
  • Less taxing on the body
  • Improve insulin resistance
  • Preservation of lean body mass

3 Best HIIT Workout Routines

When it comes to designing HIIT workout routines, there is not yet any hard research that proves that one routine is better than another. However, if you are an athlete, choosing a HIIT workout routine that is most similar to your sport is likely important. Finally, research may soon tease out which intervals are best for fat burn, insulin sensitivity, aerobic carryover, etc.

As far as HIIT studies are concerned, three intervals are commonly used:

  • 1:2 The 1:2 interval is the best interval to choose for starters. With this interval you run for half of the time that you rest. For example, you run for 15 seconds and rest for 30 seconds.
  • 1:1 – The 1:1 interval means that you perform your run or movement at maximum effort for the same amount of time that you rest. For example, 30 seconds of sprinting and 30 seconds of walking.¬†
  • 2:1 – The 2:1 interval, also known as Tabata, is the most difficult to perform. With this interval, you perform your run or movement at maximum effort for twice as long as your rest time. For example, you sprint for 30 seconds and rest for 15 seconds.

My advice at this point is to switch up intervals often to make sure that you continue to diversify your training efforts. Although research on which interval is “the best” is pending, I suspect that frequently alternating your interval types will ultimately be best.

Enjoy the challenge!


Exercise Menu: HIIT

High Intensity Interval Training: Time Efficient and Effective

The Scientific Basis for High-Intensity Interval Training: Optimising Training Programmes and Maximising Performance in Highly Trained Endurance Athletes

Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain?

Physiological adaptations to low-volume, high-intensity interval training in health and disease.