HIIT workouts
May 27, 2019

What is High Intensity Interval Training (HIIT)?

What defines a HIIT workout, and why is it so impactful?

HIIT (high-intensity interval training) is an effective workout style that maximizes your results and takes less time than traditional cardio or strength training.


If you're short on time but still want to improve your fitness, HIIT workouts can be key.

HIIT workouts are characterised by fast-paced bursts of activity followed by short rest periods. For example, Seven's classic Full Body workout is comprised of 30 second active intervals followed by rest for 10 seconds.

These workouts focus on functional movements in a highly intensive way, challenging you to improve your fitness by building strength and adding to your normal conditioning.

Have 7 minutes to spare? Download Seven for free and try a HIIT workout today. No equipment necessary!

Benefits of HIIT

High-intensity interval training can:

  • Improve your cardio endurance and stamina
  • Help you build muscle mass
  • Improve your cardiovascular health
  • Raise your metabolic rate so you keep burning calories for hours after you exercise

Body Focus

If you're new to HIIT, or performing long workouts (longer than 20 minutes), aim for no more than 3-4 HIIT workouts per week to give

HIIT is often lower-body focused because the lower body is made up of the biggest muscle groups. Due to their size, these muscles burn more energy and improve cardiovascular fitness and burn calories at a faster rate. In other words, when your workouts are short, lower body workouts give you more bang for your buck.

If you suffer with painful joints, a low impact alternative may be more suitable. Check out Seven’s routines like No Jumps, Yogalates and In Control in Seven for low impact alternatives.

Seven’s HIIT workouts

Seven is full of fun and effective high-intensity workouts to choose from, and all include both cardio and strength training for optimum results.

Less time spent working out with more results. If you need more variety in your exercise routine, or just want faster results in the little time you have, HIIT workouts are perfect. Let’s get started with Seven!