The Type of Equipment Needed for High Intensity Interval Training (HIIT)

There are two specific avenues for working out using a High Intensity Interval Training (HIIT) program. You can perform a complete HIIT cardio program without using any equipment at all. Alternatively, you can achieve phenomenal results by using any cardio workout equipment that includes a treadmill, stair stepper, elliptical machine, bicycle or other.

Effective HIIT Equipment

To work out aerobically using HIIT equipment involves sprint training. The program works to develop your cardiovascular system and uses a combination of high-low exercise sprints that allow you to burn away unwanted calories. You can significantly burn off excess pounds while performing a series of high demand intensive workouts.

You can choose any cardio workout machine to perform your high intensity exercises. Begin by warming up for five minutes on the machine using low resistance. Next, increase the intensity of both the speed and the level of resistance. This will become your "work zone". The level of resistance and speed you select should allow you to maintain the pace of your performance for no more than 30 seconds to one minute.

Once maximum performance is achieved (after no more than one minute) reduce your intensity, speed and resistance. Hold that position for 2 to 3 minutes. At this point, your heart rate should be approximately 120 beats per minute. This is your “recovery zone”.

Next, you will once again boost your intensity by increasing the resistance and speed, returning to your "work zone". If the previous sprint was too easy to perform, heighten the resistance by a level or two and increase the speed of your sprint. Hold this position for at least 30 seconds to 1 minute. Follow this work zone with another "recovery" of 2 to 3 minutes. This entire repetitive process should continue for 20 to 30 minutes, or until you are too exhausted to continue.


Even the most basic high intensity interval training equipment can help you achieve the best results. To maximize its effectiveness, you constantly need to adjust the resistance and speed of whatever cardio machine you choose to the maximum level you can handle.

Constantly monitor your heart rate to ensure you are in the optimal zone. If you do not have access to a heart rate monitor, consider using the RPE (rating of perceived exertion) scale. Work with the adjustments of your selected machine to see how much resistance can be applied, as a way to maximize your results.

Woman on a Treadmill