When the weather cools down, it’s easy to let your workout routine slip. But that’s where HIIT (High-Intensity Interval Training) comes in. It’s quick, effective, and perfect for winter. Whether you’re short on time, stuck indoors, or just lacking motivation, HIIT can help you stay active, feel good, and keep warm, without the extra layers. Here are six reasons why it’s a winter winner:
One. It’s short and sweet.
One of the best things about HIIT is that you don’t need to spend hours working out. These short bursts of high-intensity exercise, followed by quick recovery periods, pack a punch in just 20 to 30 minutes. It’s the ideal way to warm up during the cooler months, or when things are just busy.
Two. You don’t need a gym
It’s cold and wet outside — we get it. The beauty of HIIT is that you can do it from your living room, spare room, or even your hallway. No fancy equipment needed. Just clear a bit of space, press play on your favourite playlist, and get moving with simple bodyweight exercises like squats, lunges, high knees, and burpees.
Three. You’re adding years to your life and health
Decades of research agree that exercise improves longevity, helping you live not only longer but healthier. In fact, our recent Vitality Zones research found the healthiest communities in Australia have one thing in common: they move regularly. Whether it’s a plank or a squat, every time you exercise, you’re improving your physical health, reducing your risk of chronic disease, boosting your energy levels, and supporting your mental wellbeing. These benefits compound over time, enabling you to do the things you love for longer.
Four. It's good for the heart
Interval training gives your cardiovascular system a serious boost. Over time, HIIT can improve heart health, increase endurance and help manage blood pressure, all in short, snappy workouts. Even better, you can now earn up to 150 AIA Vitality Points just by tracking your heart rate with workouts like HIIT.
Five. It’s the perfect mood booster
Winter can take a toll on your mental wellbeing, especially with shorter days and less sunshine. Regular exercise, even just a few HIIT sessions a week, is a powerful way to lift your mood, reduce stress, and stay motivated.
Six. It’s adaptable
HIIT is super flexible. Whether you're a beginner or more advanced, you can customise your workout to suit your level. Want to go low impact? Try slow mountain climbers or wall sits. Looking for a challenge? Add in jump squats or high knees. It’s your workout, your pace.
How to get started
Start simple. Choose four or five exercises, like squats, push-ups, lunges, and planks. Do each for 30 seconds, then rest for 30 seconds. Repeat the circuit three times. That’s a solid 15-minute session, done and dusted. As you build strength and confidence, mix it up or increase the intensity. And don’t forget to warm up beforehand and cool down afterward with some simple low-impact exercises.
This winter, don’t let the cold slow you down. HIIT is a fast, fun, and flexible way to stay active and feel great.
