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High Intensity Interval Training (HIIT)

Pronounced “Hit”, this acronym stands for High Intensity Interval Training.

High Intensity Interval Training has become very popular over the past years because it can be:

  1. Easily modified for all fitness levels

  2. Generally, you don’t need much equipment if any

  3. Can be done with cardiovascular machines like treadmills, elliptical, bikes, rowers, etc.

Depending on your fitness level and fitness goals, there are many different ways you can do a High Intensity Interval Training program . Most of the time the exercises consist of body weight exercises and plyometrics (explosive jump movements) followed by resting periods or low level exercises.

These intense exercises can range from 10 seconds to 10 minutes long. High Intensity Interval Training is aiming to get your heart rate up to 80%-95% of your maximum estimated heart rate. The recovery period also varies in time and is usually performed at 40%-50% of person’s estimated heart rate.

What Are The Benefits of High Intensity Interval Training?

  1. Better aerobic and anaerobic fitness

  2. Improved Cardiovascular function

  3. Better insulin sensitivity.

  4. Improved blood pressure

  5. Improved cholesterol

  6. Decreased body fat

  7. Helps maintain lean muscle mass

Because this is an all out type of program (meaning you give 100% maximum effort on each exercise), the workouts are typically shorter in duration (20 minutes to 40 minutes).

Increase Calorie Burn After Your HIIT

You will also get a great “after burn” following your High Intensity Interval Training workout because the body is recovering and rebuilding.  This after burn may give you a 6%-15% more calorie burn (based off the overall workout calorie burn).

Are You Ready To Do A High Intensity Interval Training Workout?

  1. If you are a sedentary individual or have medical risks, always consult with your doctor before starting any type of fitness program.

  2. If you are already relatively active or have been involved in a fitness program (someone who workouts out intensely about 3-4 times per week), you might be able to incorporate High Intensity Interval Training into your fitness program.

  3. I am all for pushing yourself, but be warned when you first start off…if done correctly, this is an intense workout! I would recommend hiring a qualified personal trainer to make sure you are executing the exercises correctly and have an appropriate workout designed for you.

Here are some examples of High Intensity Interval Training exercises: Line Jumps

180 Degree Turns

Lunge Jump Switches


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