If I wanted to try HIIT for the first time I’d do this nine-minute equipment-free workout

If you’ve never tried high-intensity interval training (HIIT) before, it’s a time-effective way to work multiple muscle groups and get your heart rate up. The unique training style involves short bursts of movement followed by brief periods of rest.

To get the most out of a HIIT workout you need to go hard during the movement intervals and recover during the rest periods.

Here's a short nine-minute routine to try from 8fit, which is suitable for beginners.

Watch 8fit's nine minute HIIT workout for beginners

9-minute HIIT Workout For Beginners to Start Your Fitness Journey - YouTube

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There are five moves to master in this routine: arm pulses up, arm pulses down, squats, running on the spot and high planks. You'll do this for three rounds, working for 20 seconds and resting for 10, with a longer 30-second break in between rounds. You don’t need any equipment but working on a yoga mat might make you more comfortable.

It's a good idea to warm-up before the routine so your muscles are prepped for the exercises. You should also cool down afterward with some stretching exercises.

The many health benefits of HIIT

HIIT is great for improving cardiovascular health, as it gets your heart rate up. On top of that, it can help you burn calories even after you’ve finished working out. This post-exertion metabolic boost can happen after any type of exercise, but studies show it's particularly high after HIIT.

Research in the BJSM also revealed that high-intensity interval training can improve oxygen consumption (your muscles’ ability to use oxygen) as much as traditional endurance training, even if you only work out for half the time.

And if you are diabetic, this study in Obesity Reviews found HIIT may help lower blood sugar levels and improve insulin resistance more than traditional continuous exercise.