What Is High-Intensity Interval Training (HIIT)?

What Is High-Intensity Interval Training (HIIT)?

July 4, 2024

High-intensity interval training is an explosive and functional workout program for gym owners who enjoy intense and short sessions. Alternating short bursts of intense activity with even shorter resting periods, HIIT combines various exercises, from sprinting and body weight movements to cycling and cardiovascular workouts.

Even though HIIT workouts are primarily ideal for losing weight and body fat and gaining cardiovascular fitness, they can also help you gain strength, muscle volume, and resistance, among other things. If you want to know more about these training programs, stay tuned!

Before we start digging into the world of HIIT, we invite you to look at Crunch’s HIIT Zone, as we count on specialized group fitness classes, HIIT instructors, and everything you need to accomplish your fitness goals. Join a community that will support you every step of the way.

people doing battle rope

What is HIIT and How Does it Work?

Here’s how HIIT works: You will experience an intense workout lasting no longer than 40 minutes. This training method aims to push your body to the top of its abilities with a dynamic, over-the-top workout performance. This is followed by a short recovery period, and then this cycle of exercises and resting times is repeated.

Alternating diverse exercises for different fitness approaches and goals is ideal for those gymgoers looking for a training session that, besides helping them achieve their fitness goals, increases their heart rates and cardiovascular condition, leading to extra benefits to their fitness level and overall health.

One of the main reasons why high-intensity interval training is so expensive is its effectiveness in excess post-exercise oxygen consumption (EPOC).EPOC results from an elevation in oxygen consumption and metabolism (Resting Energy Expenditure), which occurs after exercise as the body recovers, repairs, and returns to its pre-exercise state.

During HIIT workouts, our bodies need to use extra oxygen to return to their original resting state, consuming more calories even after the workout ends. Compared to regular cardiovascular exercises, HIIT will give you that extra factor to accomplish your fitness goals more quickly and functionally.

What Does a HIIT Workout Look Like?

What is the structure of a high-intensity interval training program? What can you expect by joining a HIIT class? We are glad you asked! Here’s everything you need to know about how are hiit workouts designed.


The HIIT workout starts with a quick but functional warmup, which lasts 5 to 10 minutes. It includes simple aerobic exercises such as jumping jacks, dynamic stretches, and jogging to loosen muscles and increase heart rate, preparing your body for what’s coming next.


Think about intervals as the peak of HIIT workouts. This is the moment when you need to unleash all of your strength and energy. Some examples of exercises you can expect at this point of the workout are kettlebell swings, sprints, and burpees, which are performed in a time range of 20-60 seconds, followed by a small period of resting time. This cycle must repeat several times until you reach a total range of 20 to 30 minutes.

Recovery/ Cool Down

The recovery and cool-down exercises are low-intensity workouts or more completed resting periods, allowing your heart rate to decrease slightly and have the chance to have muscle recovery. Cool-down sessions, just like the warmup stage of this workout, should last at most 10 minutes.


Besides being an accurate recovery, this will help reduce muscle stiffness, improve flexibility, and promote faster recovery, which your body needs to avoid injuries and increase blood flow.

These stages during a HIIT workout are essential to a functional and accurate HIIT workout. Because HIIT is a highly demanding exercise that requires proper execution, attend a group class with an experienced personal trainer. Please ask any questions you might have about the HIIT workout and programs and ask for other members’ feedback; that way, you’ll have more clarity about the type of workout and exercises you can expect in your HIIT session.

woman flipping a tire

Types of HIIT Workouts

Did you know that there are different types of HIIT workouts? Each one works for various fitness goals; however, in every kind of hiit program, you can expect a fitness challenge that will keep you engaged and challenged every step. We are going to highlight some of the HIIT workout programs you can find:


Pyramid hiit sessions work to progressively increase and decrease the duration and intensity of the workouts. For example, you can start with a 60-second interval with a 60-second resting time and then reduce it to 30 seconds each. This HIIT workout type is ideal for building endurance and gradually pushing your limits.


In ENOM HIIT programs, a specific set of exercises starts every minute for a particular number of minutes. The quickest you finish your interval exercises and sets, the longer your resting periods will be. This type of HIIT program is ideal for gym goers who aim to experience quick bursts of effort while maintaining a high heart rate all the time.


The main goal of AMRAP HIIT programs is to complete as many interval rounds and repetitions as possible within 10-20 minutes. AMRAP is the ideal choice for gymgoers seeking a fitness challenge that demands high levels of strength, effort, and cardiovascular fitness. However, the more complex the exercises and the more compromises you make in your workout, the greater the physical results will be.

All of the HIIT programs mentioned above effectively accomplish any fitness goal you want to work on. The best part is that they can be dynamic, possibly increasing the difficulty level of the exercises. From adding weight to the exercises to trying to decrease the time frame in which you perform them, HIIT workouts will always represent a challenge, even for experienced gymgoers.

Is HIIT Safe If You Have a Health Condition?

You have probably been asking yourself: Is HIIT a safe workout program for everybody? Ideally, every gymgoer should consult an expert to ensure they can perform this type of workout safely.

When a high-intensity interval training (HIIT) workout is performed correctly and with the proper considerations that a medical expert advises to implement during the training session, gymgoers will reap diverse benefits, even with health issues. These benefits include better blood sugar control, enhanced joints, and improved cardiovascular health.

Working with an experienced personal trainer can be an alternative to performing these types of workouts, even with certain health conditions; by doing so, you can be sure that whichever the exercise is, you won’t have any issues regarding your medical conditions.

Crunch Fitness HIIT Zone

Crunch offers a HIIT zone designed to help our gym members accomplish their fitness goals as best as possible. By joining Crunch and experiencing the HIIT Zone program, you’ll be able to enjoy a diversity of benefits in your membership, such as the following:

people on battle rope

State-of-the-Art Training Ground

With Crunch’s HIIT Zone, you can perform your routine and exercises with last-generation equipment, including resistance bands, battle ropes, kettlebells, and other amenities, for an extended variety of high-intensity exercises.

Heart Pumping, Team-Based HIIT Workout

Crunch’s HIIT zone offers heart-pounding team-based workouts to foster a sense of motivation and community among gym members. Fitness professionals with all the certifications and experience direct our workout programs and sessions to ensure you’ll join a group fitness class led by an expert and surrounded by a friendly and motivating environment with other gym members seeking to accomplish similar fitness goals.

Unlimited Access, Unbelievable Prices

By joining Crunch’s HIIT zone, you will be able to enjoy unlimited group fitness classes, making it ideal for those gymgoers who are aiming to make a change in themselves and enjoy constantly assisting hiit and other group fitness classes, all of this with an affordable price that is going to be worth it in terms of reaching your fitness goals, and in a cost-effective point of view as well.

Reach Your Fitness Goals With Crunch Fitness

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now

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