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The many benefits to do High Intensity Interval Training – HIIT


Hi Everyone.


Today I’m writing about high intensity interval training or more commonly used HIIT .

HIIT is all about your intervals in your workout routine or the reps you do on your exercises.
HIIT has a lot benefits to your fitness workout and in this article I will tell you how and why.


To begin with, high intensity interval training is utilised in your cardio workouts and I am finding Great results with Kettlebells.

By doing the high intensity workouts you will increase the number of calories you are burning in less than 40% of your regular workout time. This is great if on certain days you are under some time constraints. You will do 5-15 reps,or intervals at 100% of your limitation.


By that, I mean, you should go ALL out for those reps. Then you rest a short time (Sort of a cool down period) do the same amount at roughly about 50% of your ability. You need to go back and forth on each interval between the all out capacity and the half capacity.


Always do 5-10 minutes of a light warm up before starting HIIT. maybe ride the exercise bike at half speed or jog for 5 minutes or so. Observe that when you do cardio workouts they are normally a steady pace. That is the difference.




8 Benefits of High-Intensity Interval Training (HIIT)


1. Efficient
Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour.


2. Burn More Fat
Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.


3. Healthier Heart
Most people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.


4. Lose Weight, Not Muscle
Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!


5. No Equipment Necessary
Running, biking, jump roping, kettlebells, and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, some equipment like dumbbells can make HIIT less effective because you want the focus to be on pushing your heart to its max, not your biceps.


6. Increase Metabolism
In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!


7. Do It Anywhere
You can do it in a boat, you can do it with a goat. You can do it here or there, you can do it anywhere! Since it’s such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.


8. Challenging
This is not a workout you can do while reading a magazine or chatting with your friend. Because it’s so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won’t be bored!





There are many benefits to doing the high intensity intervals. As I remarked above, they are great if you have time constraints.


Regular cardio at a even pace will burn calories during your workout and a little period after. With the high intensity cardio workout, you will burn calories almost all day.


So, doing the equivalent reps at high intensity levels, you burn way more calories than your workout at your regular pace in a lot less time. Doing the high intensity workout is very fast paced. You will be focusing on the workout and not gazing off into distance like you do in your slow paced daily cardio.


If you do it right and do not cheat, you should never get bored because you will be completely depleted. Finally, and I shouldn’t need to bring up this, it is an amazing cardio workout. the most in effect you can get.

Now, how to do HIIT. Again, you will be doing 5-15 intervals and switching between 100% capacity and 50% capacity. How many intervals and how long you do them hinges on what condition you are in. The whole workout should not last more than 15-20 minutes though.


One instance would be to bike. use a harder gear and peddle as fast as you can for 20-30 seconds, then make to an easier gear and peddle half speed for 40 seconds to a minute and catch your breath, then back up to the more arduous gear and peddle your arse off for another 30+ seconds and so on and so on to the end.


The high intensity interval training is great for sprinting/jogging or swimming. You could sprint all out for 20-40 seconds the walk for about a minute and catch your breath and let the muscle burn lessen, then do it all again and again.


Trust me, after a few of these, you’ll be completely wiped out but will be burning fat and calories and an incredible rate. You will lose the fat very fast and sculpt your body too.


That covers it for now. I hope you integrate the high intensity interval training into your workout routine. the benefits are high. As with any workout program, make sure you are healthy enough to do it. Also, start this interval training slow if you aren’t in peak condition.


You don’t want to pull any muscles or do anything that will slow down or halt your progress to the body you want.


Sample workout plan…
Monday – AM Full Body Weight Training
Tuesday – PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
Wednesday – PM Full Body Weight Training
Friday – PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)



Also I recommend getting a good Timer… You can use many Apps on Smartphones.

But if you don’t want to take an expensive phone into the Gym, Believe me I have seen many iphones with smashed Glass Cus of being used in a gym..


Then get a GYMBOSS timer..






That’s it for now..

‘Learn to Love that Burn’ 🙂