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Trying high-intensity training programs?

  • High intensity interval training
  • Tabata training
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  • HIIT for beginners
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Why book HIIT training through Airtasker?

To reduce the risk of injury and improve your fitness levels, it helps to find a coach you can trust to teach you bodyweight moves. Just use Airtasker to get acquainted with HIIT workout classes that are recommended by others (and easy on the budget). Our platform makes it possible to learn all the essential bodyweight moves from an expert near you.

Here's how to get started: First, select the "Post a task" button on the page. Then, fill out the task post. Indicate your location, so you can find a HIIT trainer who'll go to your home. Add your desired day or schedule. Include any details you think a trainer or coach should know, like if you want a cardio-focused HIIT workout or one that works with weights for strength training.

Finally, tap "Get quotes" and wait for offers to flood your screen. You can even tailor-fit your request to HIIT for beginners, for men, or HIIT classes at home! Local HIIT coaches will then view your task post and send their offers. After that, it's just a matter of reading their quotes and customer reviews and finding the HIIT coach that's right for you!

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Top HIIT Training related questions

In a proper HIIT (high-intensity interval training) workout, a coach may guide you through a series of intense exercises followed by recovery periods. For example, your trainer asks you to sprint for 20 seconds, then walk or jog for 40 seconds. You may be asked to do variations of this sequence for 10-30 minutes. You will usually use aerobic modalities like an air dyne bike, so some home gym setup may be required for HIIT sessions at home.

HIIT training exercises work by pushing your body near its limit over a short period, then letting it recover. This is different from, say, jogging for an hour. HIIT is much more efficient in terms of time and calories burned, so it's great if you have a busy schedule. HIIT is also different from circuit training because circuit training doesn't require you to exert maximum effort.  

Yes, it is! Compared to cardio workouts, HIIT is much more efficient at burning calories. It doesn't take as long to do, and the increase in your metallic rate says hours after you've worked out. Of course, you're also free to couple your HIIT training with home cardio workouts, running, strength training, and circuit training as long as you've got the go-signal from your coach. For best results, pair your activity with a healthy meal delivered straight to your doorstep. 

Two HIIT sessions (each lasting 30-45 minutes long) are usually advised to do this high-intensity workout. Even if you feel like you could handle more prolonged or more frequent training, coaches don't recommend this. It's because this can lead to adverse effects such as mental burnout, overtraining, and injury. After all, your muscles don't have enough time to recover. If you're a HIIT beginner, you can use our platform to find trainers who'll help you plan your workout schedule. 

This can depend on your goals and your HIIT trainer's advice. If you'd like to lose body fat, experts say that one 20-minute HIIT workout per week can be enough. The amount of calories you can burn in this short period is actually around the same as what you'd burn in 50 minutes of lower-impact, continuous exercise. 

Want to make HIIT even more convenient? Use Airtasker to find experts in HIIT workouts for beginners at home.

Studies have shown that HIIT is much more effective than steady-state cardio when it comes to building lean mass and losing fat. Also, it's a faster way to work out and to shed a few kilos. In addition to this, HIIT is also slightly better than steady-state cardio when it comes to improving your cardiovascular (heart) health. To start learning more about full-body HIIT workouts, request a HIIT trainer near you.

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What do HIIT training services include?

When you book HIIT training through Airtasker, you get to pick the kind of class or trainer you'll get. Your HIIT trainer will guide you through a private HIIT workout class at home or your office. You might also find specialised private (e.g. for women, for beginners). This ability to tailor-fit your request helps you find a workout environment you'll feel comfortable with. 

While your own workouts and the trainer's instructions may vary, the principles behind HIIT are pretty much the same: high-intensity intervals, followed by periods of recovery. Here are the things you can expect when you request this kind of exercise training through our platform:

HIIT workouts for beginners

When you start your beginner HIIT class, your coach may aim for a 10-15 minute session. You may be asked to do 15 seconds of workout followed by 45 seconds of recovery and repeat this circuit for 10 minutes total. 

Suppose you are doing other workouts outside your HIIT class. In that case, it's essential to let your coach know about them so that your body has enough time to recover, and your HIIT exercises will complement your other routines. You can also use your first sessions to ask your trainer questions like when to eat, what to eat, and what you should be doing outside your HIIT training.

Advanced HIIT workout

Once you feel that your body is finding basic HIIT too easy, it's time to go to an advanced class. This is because HIIT works by pushing your body close to its limit! 

In an advanced HIIT training session, you may be asked to do more exercises for longer intervals or additional rounds. For example, your trainer may have you do two exercises for 20 seconds each before rewarding you with a 20-second state break. After a couple of rounds of this circuit, you'll get a longer break, then move to the next group of drills. 

HIIT workouts at home

The gym or fitness centre isn't the only place you can do HIIT. You can also request trainers who can design full-body HIIT workouts at home. They can help you maximise the equipment you already have or advise you on what you'll need to create the best home HIIT workout. This may involve building a home gym or mounting a TV monitor for a better view of your coach and the drills.

Combining HIIT with other workouts

Your HIIT trainer may incorporate elements of cardio, strength training, or both. Ideally, this should complement your other workouts. For example, if you already lift weights, you may do more running or cardio for your HIIT training. If you already do a lot of cardio, your HIIT trainer may start adding weights to your routine 

You may also have the option to do high-intensity, low-impact training such as swimming or going on an elliptical machine. Contrary to popular belief, HIIT isn't all about burpees, squat jumps, or biking. 

Recent HIIT Training tasks

Hiit teachers


Hobart TAS, Australia

14th Oct 2022

group fitness instructor needed - Due date: Flexible

Seeking HIIT Personal Trainer in Bruce


Kaleen ACT 2617, Australia

19th Feb 2022

I have come back from Sydney and need a new 1:1 Personal Trainer to get back into shape. I'd like to train at Fern Hill park in Bruce. I'd like a hard trainer to push me to the limit! I prefer using equipment like medicine ball, hand weights, elastic, matt etc over going to the gym for machines. It's also best you like dogs as my 12yo Labrador will come to spectate - Due date: Flexible

Looking forward to further HIIT style training.

I need high intensity strength and cardio conditioning using pad work


Caboolture QLD 4510, Australia

26th Nov 2021

I am looking to get improve my cardio and strength using high intensity pad work. I already have decent level of fitness but I really need someone to take it to a new level preferably before the end of the year. I am also a PT by trade but I need my own PT to get me into physical and mental shape to start my own fitness franchise next year. Additionally I also love MMA style training and I am looking to get into this in the long-term - Due date: Flexible

Boxing/HIIT personal training


Collingwood VIC, Australia

4th Sep 2021

Looking for a PT in the Collingwood/Fitzroy area for outdoor sessions

Female group HIIT training 3-4 days/week - $25/h


Oakleigh VIC, Australia

7th Mar 2021

We require a female trainer to assist in running our morning group HIIT circuit classes. The training is similar to 9 Rounds and 12 Rounds and currently run from 6:30am - 9:30am Mondays, Wednesdays and Fridays and 7-10am Saturdays. Our gym is located in Oakleigh on Chester street and has just been renovated. This is an initial role with a starting rate of $25/h but scope for increased hours, responsibility and pay rate as we increase our group classes from April.

Fitness/HIIT instructor


Liverpool NSW, Australia

7th Sep 2020

I need a trainer who is passionate, motivated and fit, to help me getting back on track with a good level of stamina and wellbeing. This proposed price is just for first trial class in person, and depends on how we go, we can have a plan for next. Workout shouldn’t be in a gym or something, we can have it at any park around the area, I’m open for any suggestion to the place if you see a better area/environment. Being an Athlete or done any professional Martial Arts or being in the ring, all are adding advantage to what I’m really looking for.

Personal trainer - High Intensity


West End QLD, Australia

24th May 2020

Looking for a personal trainer for about 4 weeks x 3 times a week. Each session 45min - 1 hour Preferably high intensity. I also prefer for this training to happen in an open space such as a park with social distancing in mind.

Awesome training session. We trained outdoors. Marissa is a rockstar!

Personal Trainer - 2 x HIIT at 2 locations


Balgowlah, New South Wales, Australia

23rd Feb 2019

I'm looking for a PT who would be interested in holding 2 x HIIT outdoor sessions at our office locations in Chatswood and West Ryde, and what the cost would be.

Personal Trainer - High Intensity fitness coach


Vaucluse, New South Wales, Australia

10th Jan 2019

I'm looking for an experienced personal trainer (nutrition background a plus) to work with me a couple of times a week to help me reach my fitness goals this year. We would first meet to create a plan that would fit my needs, then you'd come to my home twice a week to implement the plan, bringing any fitness gear we might need. You'll need to be flexible with my schedule and be experienced as to know what activities (stretching, exercising, etc) we would need to do to achieve my objectives. Please describe your experience and the flexibility of your schedule and being able to come to the eastern suburbs. Thanks..