HIIT me with it!

What is HIIT training?

HIIT - High intensity interval training is a form of cardiovascular exercise, alternating short periods of intense anaerobic bursts and less intense recovery periods. The aim is to challenge yourself to work to your near max for short bursts of time. Unlike sustained cardio, Hiit is designed to push your body as hard as you can with active or non-active rest. Intervals can range from between 10 seconds to eight minutes of exercise. This training method is not subjected to just cardio, Some HIIT sessions use weights for short periods of time.  

Author: Jade Anderson   |   Date: 5th August 2021

Should I do HIIT training?

Most protocols called “HIIT” would actually be more accurately described as circuit training or interval training. It is great for anyone that is short on time. HIIT sessions can last 20 minutes and burn calories compared to an hour long session.


The great thing about HIIT training is you do not need equipment if you do not have it! You can do HIIT at home, in the park or at a gym with little to no equipment!


What are the benefits of HIIT training?

Working to your maximum during HIIT means your body relies on anaerobic pathways (breakdown of glucose without oxygen) to produce energy needed.  The amount of energy is very limited, so the length of time you can sustain the maximum effort is quite short. To improve power, work for shorter periods of work with maximum effort allowing longer rests for recovery. To improve your muscular endurance, work for longer periods with little rest.


HIIT training has been proven to be effective for heart health and weight loss and you can get the result you want in less time. Unless it is interval or circuit training, the key to high intensity is ensuring you are working to maximum effort when performing exercises.


It has been proven that your metabolic rate will continue to increase hours after performing HIIT training.


This is known as excess post-exercise oxygen consumption (EPOC, informally called afterburn), a measurably increased rate of oxygen intake following strenuous activity.


Examples of HIIT






Dumbbells for legs

  • Squat thrust with lunge
  • Hip thrusters
  • Lateral lunges
  • Goblet squats


Bodyweight HIIT

  • Burpees
  • Squat jumps
  • Jumping lunges
  • Plank jacks
  • London bridge
  • Push up shoulder taps

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