HIIT training: the 20-minute shortcut to fitness and cardio in 2026

Want to boost your fitness without spending hours on it? HIIT training is a short, nervous and measurable method. You alternate intense effort with recovery for visible gains.

Why this format works in January

At the start of the year, the emphasis is on simplicity. In short sequences, you repeat cycles of 30/30 or 40/20, depending on your level. What’s more, this HIIT workout can be completed in 15 to 25 minutes, excluding the warm-up.

First, you start with a 10 to 12-minute warm-up. Also, you use the RPE scale to aim for a perceived effort of 7 to 9/10 on fractions.

NordicTrack – Ultra 3 (Treadmill; $6,999). This treadmill makes pace changes a breeze.

“Consistency always wins, but intensity makes the difference.”

The standard protocol, step by step

After warming up, choose three safe movements. This framework structures HIIT training without heavy equipment.

Hydrow – Arc Rower (Rowing machine; $2,295). What’s more, the rowing machine is easy on the joints and hard on the heart.

• Breathe through your nose at first, then speed up as needed.
• Keep your amplitude clean, even at the end of the series.
• Aim for a high RPE for effort, moderate for recovery.
• Activate recovery: walk, jog, row very lightly.
• Moisturize between blocks to preserve quality.

Suggested session, adaptable to all

For example, perform 6 x 30 s / 30 s on an ergometer. Then perform 2 x 3-minute rounds of squats and lunges. Finish with an 8 x 20 s / 10 s finisher on core exercises.

Wahoo – Kickr Run Treadmill (Treadmill; Not mentioned). So you aim for the right speed on every fraction.

If you’re just starting out, reduce the pace, not the technical quality. On the other hand, keep to the HIIT training framework and replace sprints with cycling or inclined walking.

While on Earth – Move Trainer (Training shoes; $150). The stable sole is reassuring for squats and quick changes.

Prevention, recovery, follow-up

Respect your recovery periods, as this is when power returns. Consequently, aim for peaks of 85-90% of your maximum heart rate on efforts. In well-executed HIIT training, the pace quickly drops between sets.

Rep Fitness – Nighthawk Adjustable Bench ($450) Then, the multi-position backrest facilitates pull-ups and circuit presses.

Titan Fitness – Large Gym Timer With Remote (Gym Timer; Not mentioned). The timer precisely cadences your intervals without distraction.

Motivation and consistency over 4 weeks

Schedule 2 to 3 sessions a week to keep up the pace. In this way, you’ll progress in small increments by adjusting your volume or density. In short, keep track of your times and sensations to stabilize your HIIT training.

Beats – Powerbeats Fit (Headphones; $200) – Also, you keep the tempo without pulling on the phone.

Gymshark – Critical Drop Arm Tank (Training Tank; Not mentioned). So it accompanies intense HIIT training without getting in the way of your movements.

Now you know what to do after the holidays to get back in shape and get some cardio in short sessions. No need to spend hours at the gym to get quick results.

• HIIT training