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I’m gonna say something a bit dramatic here, but bear with me: HIIT exercises saved my life. Now I know it sounds absurd to suggest a workout routine could turn my life upside down and improve it for the better, but I’m simply delivering the honest truth here. This trendy exercise caused my day-to-day existence to take a total 180. 

It’s hard to believe that only a few months ago, I found myself in a crippling state of depression. It was so bad that I couldn’t roll out of bed even to brush my teeth. (Embarrassing, I know.) And whenever my mother would lovingly suggest I should “try going for a run” — despite her good intentions — it only made me more miserable. In my mind, nothing on earth could take me out of the pitiful state I was in — especially an activity like running, which up to that point I swore I was allergic to. 

Yet one day, something just… sort of snapped. I was at such a low point, that I was willing to try anything — literally anything — in order to get back to normal. Even running. So in an act of sheer desperation, I dragged myself out of bed, slipped into my gym shoes, and took off.

I wish I could say that was the moment I discovered how running could lift my spirits and make me feel better. But, in reality, it was anything but that. By the end of a 20 minute run I was panting so hard, I just about collapsed. My body was shaking, lungs aching, legs cramping like mad. And it was in that moment that I realized how much I despised running. 

Yet… despite how physically uncomfortable I was, I had to get real with myself. I had to admit that the rush of endorphins and delayed exhilaration I was experiencing made me feel a bit more at ease in myself. It felt as if a weight had been lifted off my shoulders.

This made me nervous. How could I reap the physical and mental health benefits from running, if the act of running itself is totally crushing? Thankfully, that’s when I heard about HIIT Workouts. 

Intervals of high intensity followed by periods of rest are specifically designed so that you can sustain them. HIIT workouts are abso genius, because they make one’s running experience a million times more accessible, practical, and even enjoyable! A HIIT session won’t leave you feeling light-headed, or as if your knees are going to give out at the end of a workout. High-intensity interval training sessions are fantastic for your metabolism, so you can lose fat in the process if you stick to a healthy diet as well. 

With my exciting new workout plan, I’ve noticed improvements in just about every area of my life. On the superficial side, I’ve never felt more in shape and attractive.

Despite being on the smaller side, I’ve always struggled with my chubby cheeks. Yep. They used to be my deepest insecurity. No matter how much weight I lost from dieting, my chipmunk cheeks simply would not budge. I was even considering going for the trendy — yet notorious — Buccal Fat Removal surgery. 

After adding HIIT workouts to my daily routine, I’ve noticed a dramatic difference in my face without having to pay a single penny on cosmetic work. Not only does my complexion glow after my workouts — as though I’ve just enjoyed an expensive facial — but I’ve also noticed that my cheeks are far less chubby. This is likely due to a loss of subcutaneous fat, which is common for those who engage in frequent aerobic exercise. 

Plus, I’ve lost inches off my waist, so I now have an hourglass figure… score!  

The most significant change was in my mental health. Thanks to the rush of endorphins from my HIIT sessions, I was happy again. I believe that running has rewired my brain — which reminds me of Elle Woods’ famous quote from Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t kill their husbands!” Case dismissed. That Legal Diva was right. 

If you, like me, want to get fitter and happier, these are the best HIIT sessions that will change your life. Grab your running gear, strap on your running shoes, grab your ice-cold water bottle, do your stretches, and let’s get runnin’!

20-Minute Interval Treadmill Workout — HIIT Run to Burn Calories and Boost Metabolism 

I religiously watch Erin’s HIIT workout from EatMoveRest. I have it bookmarked so I can refer to it when I need some guidance. The reason I love this workout video is because Erin really encourages her followers to take things at the pace they’re most comfortable with. There’s no pressure here to go too fast or too slow.  

Here’s Erin’s exercise plan:

Start at base pace: For the first two minutes of your workout, walk on your treadmill at a light pace. Erin calls this a Conversational Jogging Pace or Base Pace. So, you should be comfy sending a voice text on your phone or chatting up a gym buddy without getting out of breath. This base pace should proceed for two minutes total.

Following your two minutes of conversational jogging, you’re gonna want to ramp it up to Push Pace. This should be done for a total of two minutes. (One mile per hour above where you were for base.)  

Following the Push Pace, it’s time to bump things up to a 30-second all-out-sprint. Ramp it up depending on how you’re feeling. What speed level do you feel comfortable with? Would you prefer to ramp up to one mile an hour or are you gonna challenge yourself with two miles an hour? The good news is, the choice is entirely yours. 

Following that, ease up on your workout and slide back down to Base Pace. Then continue this cycle for 20-minutes total.

Calorie Burning Workout With Jo — Weight loss Guaranteed 

Now here’s a workout that’s quite challenging — but will promise fast results. I’m a major fan of Grow With Jo’s channel. That’s ‘cause her workout videos are never easy, yet they actually give you dramatic results. Beauty is pain, right? This is sheer proof. By the end, you’ll be breaking a sweat so hard, you’ll look like you’ve just jumped out of a swimming pool. 

But man-oh-man, you will feel an amazing rush of endorphins after Jo’s workout. Talk about having a runner’s high. Motivational training from an outstanding coach.

With Jo’s exercises, she starts with a 5-minute warmup at base pace. The slow cadence is a terrific way to get your muscles moving and blood flowing. All the better to prepare you for the intensity that’s about to come.

She follows this up with a high-intensity 30-second sprint — Jo’s sprint is 8.8 – 9.5MPH at an incline of 0.5-3.0. This is followed by a 90-second rest period. In total, Jo does 8 rounds of sprints, but always encourages her viewers to go at their own pace.

Keep it Short and Sweet With Coach Rachel’s 10-minute HIIT Workout

Short on time? No worries! It’s tough to find decent workouts that properly serve those with incredibly hectic schedules. These days, it feels like we barely have the time to breathe, let alone break a sweat on a treadmill and pour every last bit of energy into a workout. 

Even a 30-minute workout can be unrealistic for many of us busy-folk. So that’s why I’m forever grateful for Coach Rachel’s 10-minute workout. Despite this super-quick workout, it yields impressive results. It’s intense, gurrrl.

Coach Rachel breaks things down with a 7-miles per hour push lasting 40-seconds, followed by a 20-second recovery pace. You up for the challenge?

Beginner HIIT Workout with Coach Rachel — 20-Minutes

Sure, Coach Rachel might’ve kicked our butts with her 10-minute HIIT workout, but this time she’s giving us a routine that’s far more accessible and beginner-friendly. So if you’re a newbie like me, you’re definitely gonna want to give this workout a shot. 

Rachel switches up her pace from a steady 2.5 miles per hour to 4.0. Not so bad, eh? I really enjoy this workout after a poor night of sleep or when I’m recovering from a hangover, because it’s super light, yet still offers that endorphin release. 

Happy HIIT, friends!