Training style

HIIT

Short, hard bursts with rests between — maximum effort, minimum time.

2 workouts

A woman whipping heavy battle ropes in waves in a dim, white-walled gym
Photo: Scott Webb scottwebb, CC0

High-intensity interval training alternates bursts of very hard effort with recovery. The NHS calls this "very vigorous" activity, and the UK guidelines say even shorter durations of very vigorous activity count towards your weekly target.

What makes it HIIT?

The work intervals should feel genuinely hard — you can't say more than a few words. The rests let you go hard again. If you can chat through the work intervals, it's a good cardio session, just not HIIT.

Low-impact HIIT is still HIIT

Intensity comes from effort, not from jumping. Fast step jacks, speed squats, shadow boxing and kettlebell swings can all push your heart rate up without the impact — useful if you have pelvic floor symptoms, sore joints or downstairs neighbours.

Fitting it in

HIIT is one option, not the whole plan: the UK guidelines also ask for strength work on at least two days a week, and easier activity such as walking adds up too. Leave a recovery day after a hard session.

NHS aerobic exercise videos

HIIT workouts

Sources

  1. NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026
  2. UK Chief Medical Officers' physical activity guidelines (GOV.UK, updated July 2026) — checked 3 Oct 2026
  3. NHS: 10 ways to stop leaks — checked 3 Oct 2026
  4. NHS: Exercise in pregnancy — checked 3 Oct 2026