What equipment is essential for HIIT?
Written by
David Nelson
Reviewed by
Prof. William Dalton, Ph.D.High-intensity interval training (HIIT) is an effective and safe exercise regimen that requires minimal equipment. Sports shoes with adequate lateral stability reduce the risk of ankle roll during explosive-type work. A non-slip surface provides secure footing for jumps and quick changes of direction. An interval-timing device ensures precise work/rest intervals necessary for metabolic improvement.
Essential Foundation Gear
- Cross-training shoes with lateral support and cushioning
- Non-slip rubber mat or outdoor grass surface for traction
- Digital interval timer with programmable work-rest cycles
- Moisture-wicking clothing to prevent overheating and chafing
Performance Enhancers
- Heart rate monitor to maintain optimal training zones
- Foam roller for pre-workout activation and post-session recovery
- Resistance bands for progressive overload without joint stress
- Weighted vest to increase intensity without compromising form
The selection of shoes is critical to safety and performance. Cross-trainers offer lateral stability for side drills. Their cushioning absorbs the impact on landings, thus preventing injury from jumps. Do not use running shoes, which do not provide lateral support. Shoes should be replaced every 300-500 miles when used in high-intensity training.
Selecting the right surface enables effective injury prevention. Concrete increases the forces transmitted to the joints at an unsafe level. The best surfaces for shock absorption are rubber gym flooring or grass. Non-slip surfaces provide traction when you are perspiring during exercise. Always check that any surface you will be moving on is stabilized.
The timing accuracy provides metabolic advantages. Interval timers will ensure you have precise work-rest ratios, which help set off the EPOC effect. Audible alerts can stop you from looking at the clock during maximal efforts. Heart rate monitors can also confirm that you achieve 85-95% of your maximum heart rate during your work intervals.
Optional equipment enhances results progressively. Resistance bands add challenge without joint compression. Weighted vests increase calorie burn without compromising movement patterns. Foam rollers reduce muscle soreness by 30% improving consistency.
Read the full article: 10 Key Benefits of High Intensity Interval Training
