How to make High Intensity Interval Training (HIIT) Work for Your Body

What is HIIT?

Hight Intensity Interval Training, boosts your fat burn and speeds up your metabolism, as it involves intervals of high-intensity exercise followed by low intensity or complete rest. In other words, HIIT means short bursts of great effort and even shorter rest periods.

A lot of studies found that by performing HIIT, you burn significantly more body fat—and in less time comparing with steady-state cardio programs. It delivers great results thanks to the phenomenon known as EPOC (excess post-exercise oxygen consumption), yep - we're liking the “afterburn”.  

HIIT increases the amount of calories you burn during (and afterward!) your exercise session because it extends the time your body needs to recover from each training.

In addition to this, HIIT improves your athletic endurance, helps your metabolism to use your fat as an extra fuel under a variety conditions and limits muscle loss while loosing the weight. 

How to keep fit with HIIT?

Before starting any HIIT training, you need to make sure your body is ready to exercise at very intense levels - you are not new to aerobic exercises, you are in good health and most importantly, you do not have any cardiovascular problems - in other words, ask your doctor if HIIT could be right for you. 

In order to get all benefits, you will need to push yourself harder than your ‘normal’ cardio session (to maximise fat loss, you have to maintain an intensity level of 60-70% of your maximum heart rate).

Want to Give it a Try?

To begin your HIIT journey, start with 3 intervals of 20 seconds’ intensive workout and 10 seconds’ rest period and slowly build up your training to 8 intervals. An example of a 10 min beginner HIIT workout (3 rounds, 20 seconds work, 10 seconds rest) involves: jab, cross, front (right side) jab, cross, front (left side), jumping jacks and sumo squats.  

For those “more advanced”, short HIIT session can be added on to the beginning or end of any strength training workout in order to get even more significant metabolism boost, as well as burn off a lot of extra calories.

You can either focus on arms (triceps dips, plank up & downs, diamond push ups) or legs (jumping lunges, squat jumps) or do a full body workout.

Great results are delivered by combining resistance exercises with “cardio” type exercises, but remember to mix the exercises up in way to keep upper and lower body strength balanced.

HIIT is the ideal training also for those with busy schedule- only 15mins sessions, 3 times a week make your body stronger, improve your aerobic capacity and stamina and help you feel back in shape just after one month.


Golden rules for all HIIT interested:

  • adjust the level of workout intensity to your physical abilities,

  • perform an adequate warm up and cool down

and simply…

  • avoid overtraining to prevent injuries