Sticking to those fitness resolutions is easier said than done, but if we don’t overthink it and we keep it realistic and practical, we have a better chance of seeing it through. You’re also more likely to stick to what you like. Many of us value efficiency and would prefer to see results without spending hours and hours at the gym. That’s where high-intensity interval training (HIIT) sessions come in. Researchers have found that staying committed to those HIIT workouts improves exercise capacity and increases focus, thinking speed, and memory, especially when you do it long-term.
HIIT workouts are quick, and you can modify the workout to suit you by including exercises you’re familiar with or feel more comfortable with. I caught up with HIIT expert and certified personal trainer Nik Signore to get his insight, top tips for beginners, a warm-up routine, and a sample 20-minute HIIT session to help you stay on track with your fitness resolutions. Signore has years of experience with HIIT and currently works as a trainer at the Edge Fitness Clubs.
20-minute beginner HIIT workout
In Nik Signore’s 20-minute beginner HIIT workout, there are five exercises, and all you need is a set of dumbbells. For each exercise, you’ll work for 20 seconds and rest for 30 seconds, and repeat for a total of three rounds.
- Work: 30 seconds
- Rest: 30 seconds
- Three rounds total
Exercises:
- Squat to overhead reach
- Marching in place or a light jog
- Wall push-ups or incline push-ups
- Glute bridges
- Dumbbell deadlifts (lightweight or bodyweight hinge)
Top three exercises for beginners
TM: HIIT can seem a little daunting for newbies; what are your top tips to help those getting started? What are your top three HIIT exercises for beginners to try?
NS: Top 3 Beginner HIIT Exercises:
- Bodyweight squats
- Modified burpees
- Dumbbell alternating reverse lunges (with or without weight)
Top tips:
- Don’t overthink intervals; just focus on alternating effort and rest.
- Use movements you’re comfortable with — this isn’t the time to try complex lifts.
- Start small — fewer rounds or longer rest will still produce results.
TM: For those struggling with HIIT, what are your tips for building a good cardio base?
NS:
- Start with low-intensity steady-state (LISS) cardio, like incline walking, biking, or rowing, two or three times a week.
- Build consistency before chasing intensity.
- Track your breathing. You should be able to speak in short sentences during most of your cardio work.
Fueling your body before a HIIT session
TM: How do you fuel your body to prepare for a HIIT session?
NS: HIIT requires quick energy, so eat a light, carb-focused snack 30 to 60 mins before, like fruit or toast. Hydration is non-negotiable, and sweat loss adds up fast. Caffeine or a small pre-workout boost can help sharpen focus, but it isn’t necessary for effectiveness.
Top three warm-up stretches
TM: Should you warm up with stretching before you get started? Could you share your top three stretches or warm-ups?
NS: Yes — warming up is essential before any HIIT session. Focus on dynamic movements to prep the body, not static stretching.
Top 3 HIIT Warm-Ups:
- Leg swings and arm circles (to prep hips and shoulders)
- World’s Greatest Stretch (total-body opener)
- Bodyweight squats with a pause (to activate quads and glutes)
How often should you do HIIT?
TM: For beginners, how often (how many times a week) should they incorporate HIIT?
NS: Start with one or two times per week, especially if you’re new to structured exercise. Begin with a 1:1 ratio, like 30 seconds on and 30 seconds off, and fewer rounds. As your fitness improves, you can increase the number of rounds or reduce rest time to move toward a traditional 2:1 format. This keeps recovery in check and helps build consistency.
The benefits of HIIT
The Manual: What are your favorite benefits of HIIT?
NS:
- Time efficiency — You can get a full-body metabolic push in under 30 minutes.
- Adaptability — You can do it with minimal equipment, bodyweight only, or loaded strength-based movements.
- Scalability — Whether you’re a beginner or advanced, you can tailor intervals and effort to match your capacity.
TM: How did you first get started with high-intensity interval training (HIIT)?
Nik Signore: I got started with HIIT by necessity — limited time, but I still wanted effective workouts. Once I learned that HIIT simply means alternating between periods of hard effort and rest, typically in a 2:1 work-to-rest ratio, it clicked. The flexibility of it — whether it’s sprinting, kettlebell swings, or bodyweight circuits — makes it easy to apply to any style of training or client.
Improving your VO2 max
TM: Why is HIIT a good choice for improving your VO2 max, and what’s the importance of VO2 max?
NS: HIIT pushes your heart rate high fast, which overloads the cardiovascular system and can lead to improved VO2 max, which is your body’s ability to use oxygen during intense work. A higher VO2 max means better performance, endurance, and overall health.
HIIT is just one tool. Build your foundation with strength training, mix in low-intensity steady-state cardio for sustainable fat burn and recovery, and add mobility work to reduce injury risk. A complete program covers intensity, recovery, and movement quality, not just effort.
