HIIT Cardio Routine with Playlist |

HIIT (High Intensity Interval Training) is undoubtedly the most effective type of cardio for burning fat and maintaining muscle. This is partly because of the strong afterburn effect that HIIT has own your body. This means that after you are done with your routine, your body remains burning calories for up to 24 hours. This allows you to burn more calories in a third amount of the time.

There are several different HIIT routines you can choose from, but since this is, we are going to keep it simple. All you need is a treadmill and your legs (you can do on flat ground if you have to).


  • Stretch
  • Light jog 1-2 minutes


  1. Sprint for 1 minute

(Slow walk 1 minute to recover)

  1. Sprint for 1 minute at 1% incline

(Slow walk 1 minute to recover)

  1. Sprint for 1 minute at 2% incline

(Slow walk 1 minute to recover)

  1. Sprint for 1 minute at 3% incline

(Slow walk 1 minute to recover)

  1. Sprint for 1 minute at 4% incline

(Slow walk 1 minute to recover)

-repeat as many times as needed-

You need to complete at least 5 sprints if you are a beginner. As you build up your stamina, gradually increase the amount of sprints (and incline) you do in one session. Doing hard sprints for short amount of time, with little rest, is a calorie destroyer. During the session you might burn close to 200-300 calories. However, in the 24 hours after the session is complete, your body will continue to burn calories, resulting in totals of up to 1,000 calories!

This is why HIIT calorie is being used more and more today. It has the ability to burn way more calories than traditional cardio, with a third of the time. As long as you are willing to put in the effort for 10-15 minutes, you will see major improvements to your physique.

We have constructed a HIIT Cardio Routine playlist on both SoundCloud and Spotify for you to listen to while you try this workout, that you can see below.

So go out there and give HIIT a try! You won’t regret it!



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