HIIT training - interval training

HIIT training – maximum fitness in the shortest time

At a time when many people have little time but high standards for health, fitness, and appearance, a training method has emerged that hits exactly the right note: HIIT training – high-intensity interval training . This form of training not only promises maximum results in minimal time , but can also be performed perfectly at home with the right equipment. In this detailed guide, you'll learn everything about HIIT: what it means, why it's so effective, how you can get the most out of it as a beginner or advanced athlete, what goals you can achieve with it – and how you can take your training to the next level with the right equipment from our HIIT collection.

What do you do during HIIT training?

HIIT stands for High Intensity Interval Training and is a training method that alternates high-intensity exercise phases with short recovery breaks . In practice, this means you give it your all for 20 to 60 seconds—whether it's sprinting, rowing, jumping rope, or burpees—and then allow yourself 10 to 60 seconds of active or passive recovery before the next round begins. This interplay ensures maximum activation of your cardiovascular system , intense muscle engagement, and sustained fat burning—even hours after your workout.

Typical HIIT exercises are:

1. Cardio-based exercises such as sprinting on the treadmill , rowing on the rowing machine or training with the air bike

2. Bodyweight exercises such as jump squats, mountain climbers, burpees or push-ups

3. Functional training with kettlebells, battle ropes or medicine balls

With just 15 to 30 minutes of HIIT per session, you can make excellent progress—provided you train at a high intensity with short rest periods. The equipment in our collection is designed to support you in this.

Is HIIT interval training really that effective?

The answer is a resounding yes . Sports science and medical studies show that HIIT is often more effective than traditional endurance training—especially when it comes to fat burning, cardiovascular health, and time efficiency . The key lies in intensity: While jogging maintains a moderate intensity for 45 to 60 minutes, HIIT pushes your body to its limits in a very short time.

The most important effects at a glance:

I. Afterburn Effect (EPOC): After training, your metabolism remains elevated for up to 48 hours – so you burn additional calories even when you are at rest.

II. Cardiovascular fitness : HIIT improves maximum oxygen uptake (VO2max), which is a key indicator of your endurance.

III. Hormonal Benefits : Intense exercise stimulates the release of growth hormones and testosterone, which are important for fat loss and muscle building.

IV. Time savings : In just 20 minutes of training, you can achieve the same or better results as in 60 minutes of classic cardio.

What are the benefits of 30 minutes of HIIT?

If you schedule 30 minutes for a HIIT workout, you can challenge your body holistically and address a variety of fitness goals: fat burning, muscle strengthening, endurance improvement, and metabolic activation. The beauty of HIIT: The intensity is so high that your body is forced to respond quickly to the load. This allows you to achieve measurable progress even in a short period of time.

A 30-minute HIIT workout might look something like this:

I. 5 minutes warm-up (e.g. light rope skipping or rowing)

II. 20 minutes of interval training (8-10 rounds of 30 seconds of exercise, 30 seconds of rest)

III. 5 minutes cool-down and mobilization

If you use effective training equipment like the Air Bike or the rowing machine from our collection, you can burn up to 500 calories in these 30 minutes – even more depending on your body weight and intensity.

What are the benefits of a 10-minute HIIT workout?

Even with just 10 minutes of time, you can achieve a lot with HIIT – provided you push yourself to the limit. Short, high-intensity workouts are particularly suitable for busy days, for beginners, or as a supplement to other forms of training. The key is to really push the intensity phases to their limits.

An example of a short 10-minute workout:

• 20 seconds Air Bike – 10 seconds break

• 20 seconds of burpees – 10 seconds rest

• 20 seconds of kettlebell swings – 10 seconds rest

• 20 seconds of jumping lunges – 10 seconds rest

• 20 seconds of Battle Ropes – 10 seconds rest

This sequence is repeated twice. With the right focus, you can boost your cardiovascular system, burn calories, and boost your metabolism in just ten minutes.

How long does HIIT take for beginners?

If you're just starting out with HIIT, it's important to work your way up to high intensity slowly . Beginners benefit from shorter sessions (10 to 15 minutes), longer rest periods (e.g., 40-60 seconds), and exercises with low injury risk. Always ensure proper form before increasing the pace.

A HIIT workout for beginners could be structured like this:

• 20 seconds of exercise, 40 seconds of rest

• 4 to 5 exercises such as step-ups, squats, rowing and planks

• 2 to 3 rounds

Equipment like an ergometer , stepper , indoor cycle, or rowing machine allows you to make training that's particularly gentle on your joints, allowing you to progress safely and effectively.

Does HIIT training reduce belly fat?

Yes – HIIT is one of the most effective methods for reducing visceral belly fat . Unlike subcutaneous fat, which sits directly beneath the skin, visceral fat is particularly critical to health. It surrounds the internal organs and increases the risk of cardiovascular disease, diabetes, and inflammation. Studies show that HIIT is particularly effective for specifically reducing this fat .

Why?

✔ The combination of high intensity and short breaks leads to a strong calorie burn.

✔ HIIT improves insulin sensitivity and regulates blood sugar levels .

✔ The afterburn effect ensures that you continue to burn fat even after your workout.

If you do HIIT regularly – ideally in combination with equipment such as the air bike or rowing machine – you will not only lose weight but also specifically reduce belly fat.

What is the difference between HIIT and HIT?

The terms HIIT and HIT are often confused, although they describe different training approaches:

HIIT (High Intensity Interval Training): Interval training with a focus on endurance, fat burning, and cardiovascular fitness. It consists of short, intense bursts of exercise and rest periods .

HIT (High Intensity Training): A strength training method. The goal is to maximize muscle stimulation through very few, extremely strenuous repetitions per exercise (usually one set to exhaustion).

HIIT is ideal for weight loss, improving endurance, and general fitness. HIT, on the other hand, is more specifically designed for muscle building.

What specific benefits does HIIT training offer?

The list of advantages is long – here are the most important ones:

✔ Maximum time savings: Short workouts with high effectiveness

✔ High calorie consumption: Fat continues to be burned even after training

✔ Versatile applications: Whether at home, in the studio or outdoors – HIIT works everywhere

✔ Can be combined with various training forms: Ideal with strength training or functional training

✔ Gentle on joints when performed correctly

✔ Mentally challenging: You also train your willpower

The best fitness equipment for your HIIT training

An effective HIIT workout thrives on intensity, variety, and targeted stimulation for the entire body. To help you optimize your workouts—whether you're a beginner or an advanced trainer—our HIIT collection features select equipment that's particularly well-suited for short, intense workouts. Each of these tools offers specific benefits that make your workout more efficient, safer, and more effective.

1. Air Bike

The Air Bike is an absolute classic in the HIIT world – and for good reason: It combines leg and arm training in a fluid movement. The resistance automatically adjusts to your pedaling and pulling force – the harder you work, the greater the resistance. This makes the Air Bike ideal for Tabata intervals, sprint blocks, or short bursts of maximum effort. You activate your cardiovascular system, burn a huge amount of calories in a very short time, and strengthen your muscles at the same time.

2. Rowing machine

The rowing machine is one of the most efficient tools for HIIT because it engages over 80% of your muscle groups simultaneously: legs, back, core, arms, and shoulders work together in perfect coordination. With short, intense rowing intervals, you push your cardiovascular system to its limits, build strength endurance, and improve your posture.

3. Indoor Cycle

The indoor cycle offers you the ability to precisely control short sprints, uphill rides, or long endurance intervals. Direct resistance adjustment allows you to adapt each session to your personal level. Ideal for interval sessions with a high heart rate and targeted leg training.

4. Kettlebells and dumbbells

Kettlebells and dumbbells are truly versatile in the HIIT world. They enable a variety of dynamic exercises such as swings , snatches, thrusters, and clean & presses – combining strength, coordination, and endurance. Functional training targets many muscle groups simultaneously, adding variety to every workout.

5. Jump ropes

It looks simple but it's actually quite powerful: The jump rope is an ideal tool for warm-ups, cardio intervals, or short, punchy finishers. It improves your coordination, speed, leg strength, and heart rate control – all while requiring minimal space. Perfect for your home gym or on the go.

6. Plyo Boxing

Plyo boxes are your go-to equipment if you want to train jumping power, speed, and explosiveness. Whether classic box jumps, step-ups, or burpee box jumps, this form of training will get your neuromuscular system working at full speed while burning a lot of calories.

7. Battle Ropes

Battle ropes are particularly effective for intense, short-duration exercise intervals. They primarily train your shoulders, arms, back, and core – with a high heart rate and plenty of afterburn. The variable movement patterns also challenge your coordination and provide variety.