If I wanted to try HIIT for the first time I’d do this nine-minute equipment-free workout
This bodyweight routine is great for beginners
![A man in sportswear stretches in a park. He is in a very low squat, with one knee bent and the other leg out to the side. Behind him we see trees and a set of dumbbells.](https://cdn.mos.cms.futurecdn.net/4TVpNftEqZwuQhHoJaDdZa-415-80.jpg)
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
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.
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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.
Maddy Biddulph is a freelance journalist specializing in fitness, health and wellbeing content. With 26 years in consumer media, she has worked as a writer and editor for some of the bestselling newspapers, magazines and websites in the US and UK.
She is also a qualified L3 personal trainer and weight loss advisor, and helps women over 40 navigate menopause by improving their physical and mental strength. At Maddy Biddulph Personal Training, she runs one-to-one and small group training for menopausal women who want to get fit to ease symptoms and feel like themselves again.
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