8 min HIIT Running Workout- Beginner

All Running Hiit workouts are audio-based coaching.

This an audio coaching workout for a running workout in a HIIT workout format.


According to Active, These are the benefits of running as exercise.

1. Running Improves Your Health
Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.

2. It Prevents Disease
For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.

3. You Might Lose Weight
Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.

4. Running Boosts Your Confidence
Not all of the benefits of running are physical. Running can provide a noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

5. It Relieves Stress
Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.

6. Running has the Power to Eliminate Depression
When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood. In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.

Running is incredibly beneficial to the body, mind, and spirit. You will find that even short runs can leave you feeling more energized, more focused, and better able to enjoy all that life has to offer.

Benefits of HIIT Workouts according to Healthline Media


It Can Help You Lose Fat.

Additionally, one study found that people performing HIIT three times per week for 20 minutes per session lost 4.4 pounds, or 2 kgs, of body fat in 12 weeks — without any dietary changes.

HIIT Workouts can Burn a Lot of Calories in a Short Amount of Time.
Researchers found that HIIT burned 25–30% more calories than the other forms of exercise.

It Can Reduce Heart Rate and Blood Pressure
One study found that eight weeks of HIIT Workouts on a stationary bike decreased blood pressure as much as traditional continuous endurance training in adults with high blood pressure

Blood Sugar Can Be Reduced by HIIT
A summary of 50 different studies found that not only does HIIT workouts reduce blood sugar, but it also improves insulin resistance more than traditional continuous exercise

Your Metabolic Rate Is Higher for Hours After Exercise.
Some researchers have even found that HIIT Workouts increase your metabolism after exercise.

You Might Gain Muscle Using HIIT
People that consistently do HIIT workouts had an increase in lean muscle mass

HIIT Can Improve Oxygen Consumption
One study found that five weeks of HIIT workouts performed four days per week for 20 minutes each session improved oxygen consumption by 9%

Alright, you have read the benefits, now let’s burn some calories