How to Build An Effective HIIT Routine

When I workout, I want to do something that’s going to make me sweat, get my heart going, and leave me feeling amazing! That’s why I’ve always been a huge fan of HIIT workouts. They’re quick, powerful, and give you that satisfying “I’ve really worked for this” feeling – without needing hours in the gym. The best part? You can do HIIT anywhere, anytime, with little or no equipment. This is what makes this exercise genre perfect for busy schedules, small spaces, or those moments when you just want to get it done and feel the burn. If you’re short on time but want maximum results, HIIT might just be your secret weapon. It’s fast, efficient, and can be adapted to suit every fitness level – from complete beginners to seasoned pros. But how do you build an effective HIIT routine? Let’s break it down.

What Is HIIT, Really?

HIIT (High-Intensity Interval Training) is a workout style that alternates between short bursts of effort and short periods of recovery. Think 30 seconds of squat jumps followed by 30 seconds of walking or marching in place.

The goal is to spike your heart rate, challenge your muscles, and keep your metabolism going all in a short amount of time.

Key Benefits of HIIT:

• Quick & efficient – get a great workout in 15–30 minutes

• Burns calories during and after your session (thanks to the afterburn effect)

• Improves cardiovascular and muscular endurance

• Boosts energy and mood

• No equipment needed – train anywhere, anytime

The Building Blocks of a Great HIIT Routine

So, how to build an effective HIIT routine? creating a HIIT workout isn’t just about putting something together that goes hard, it needs to be smart as well. Here’s what a HIIT workout should include:

1. Warm-Up (3–5 mins)

Start with dynamic stretches and light cardio to prepare your body. InstructorLive has multiple warm up videos available on the platform and on Youtube. If they are not included in your main workout video, just type in ‘Warm up’ in the search bar on the InstructorLive programmes page.

2. Work/Rest Timing

Start with a beginner-friendly workout 30:30 ratio (30 seconds on, 30 seconds off). Belly Fat Burner in the 20 Minute Programme is an example of this.

As you progress you should try workouts where the break shortens in duration:

• 40:20 (intermediate)

• 45:15 (advanced)

• Tabata (20:10) for quick and intense bursts

3. HIIT routines normally include 4–6 Exercises

If you were to create your own HIIT workouts, they would normally include compound movements that work multiple areas:

• Squats / jump squats

• Push-ups

• High knees or mountain climbers

• Burpees (if you’re feeling brave!)

• Lunges, plank variations, and core finishers

4. Cool Down (3–5 mins)

Always bring your heart rate down with light stretching and deep breathing. The Cool Down is a super important part of every workout, to make sure you stay free from injury. If the Cool down is not included in the main video, then it should be attached to your programme separately. You can also search Cool down on the InstructorLive programmes page.

How Often Should You Do HIIT?

Aim for 2–3 times a week with rest or recovery days in between. Your body needs time to rebuild and get stronger.

Want a 20 Minute HIIT Plan? Start Here!

Want to start HIIT today? Try my 20-Minute HIIT Programme, designed to deliver big results in just 20 minutes per session!

Each class has its own theme (like Combat, Arm Attack, or Belly Fat Burner) to keep things interesting and effective.

Start the full 12-class programme here

Need a Plan That’s Personalised to You?

With InstructorLive+, I can work with you 1-2-1 to build a personalised 3-month fitness and wellness plan based on your goals, lifestyle, and preferences.

We’ll look at what’s realistic, what motivates you, and how to keep you progressing to reach your goals. Whether that’s through HIIT, Pilates, walking workouts, or a bespoke plan made up of different exercise types, at home or in the gym.

Book a FREE consultation with me here

Final Thoughts

HIIT is a fast, effective routine that can fit into any schedule and be done anywhere, anytime. It’s not just about burning calories – it’s about building strength, toning muscles, and boosting your mental wellbeing too.

Each session leaves you with that incredible mix of adrenaline, satisfaction, and achievement. Even in just 20 minutes, HIIT gives you a workout that works — and makes you feel amazing every time you show up.

Learn more about The Science behind HIIT here