Why High Intensity Interval Training is a Big HIIT!

High Intensity Interval Training (HIIT) is some version of a brief period of all-out effort followed by a rest period.  Here’s everything you need to know about HIIT Training and how you can reap the benefits from this sufficient workout method.

Why is Hight Intensity Interval Training a big HIIT?

  1. Efficient: HIIT Sessions are short, but definetly not sweet.
  2. Effective: Studies have proven this method as extremely effective.
  3. Multi-Purpose: No matter what your goals are, this training methodology is for you.

Efficient: Why is HIIT such an efficient method of training?

To answer this question, first we must look at what types of work-to-rest ratios we should be using:

1:1 – example: 30 seconds on, 30 seconds off

2:1 – example: 40 seconds on, 20 seconds rest

3:1 – example: 45 seconds on, 15 seconds rest

For beginner HIIT athletes, start off with a 1:1 work-t0-rest ratio and incrementally increase as you become more conditioned.

The key is to ensure that your all-out effort is truly all-out.  So, the length of your training can vary as well. Length of time should be determined by your all-out effort.  So how long should your HIIT sessions last?  It’s time to quit when you can no longer maintain an all-out effort for the designated work time frame.  Typically, this time frame is no longer than 45 minutes.  This is why this method has gained its popularity.  If you are short on time, it’s a great way to be efficient with your time.


Studies have proven that HIIT training helps you burn more fat for up to 24 hours after your session.  This method puts your body into overdrive with repair processes, therefore, your body burns more fat while in repair mode.  Studies have proven HIIT to be an effective way to lose weight, while also not sacrificing muscle.  More muscle on the body means that you burn more fat at rest as well.  Not only that, but HIIT increases the production of your Human Growth Hormone (HGH).  This increases caloric burn and also reduces the aging process.  These are just a few benefits of HIIT training, which only proves this method even further.


Whether your have goals of fat loss, increasing muscle while maintaining a lean physique, or athletic performance, this method may be used to help you reach your goals!  This is a big reason why this method has gained such popularity.

Some things to mention about HIIT:

Adding 2 sessions a week is an ideal amount to reap the benefits from HIIT training.  Why should I do it only 2x a week if it’s so effective and efficient?  The whole idea of HIIT training is to shock your central nervous system and constantly challenge your body to adapt in new ways, meaning you will get results.  If you were to do HIIT training every day, the body would adapt and it would become less effective, so keep this in mind while developing your workout routine.

As you can see, HIIT is a great tool to add to your regimen!  Find a beginners HIIT workout below.  Go get ’em!

Beginners HIIT

Exercise 1: 30 seconds work, 30 seconds rest + Exercise 2: 30 seconds work, 30 seconds rest; each round 3x

Round 1: Push-Ups + Burpees

Round 2: Squats + Side to Side Squat Jumps

Round 3: Plank Shoulder Taps + 4 Cross-body Mountain Climbers and 4 Jumping Jacks

Round 4: Reverse Lunges + Split Squat Jumps

Round 5: Bicycle Crunches + Shuffle side to side