What’s all the fuss about HIIT training?

So recently I’ve read about different types of training to try and freshen up my gym regime. One term that kept appearing on almost every source I have looked at, was “HIIT workouts”. With many health books now being released all about HIIT, such as “lean in 15“, I thought it was time for me to give this a go.

I’m no guru when it comes to gym related activities and am no more qualified than a tree when it comes to training, I just enjoy working out and challenging myself. Here is what I have discovered about HIIT training.

HIIT stands for high intensity interval training and is a form of exercise which predominantly targets the cardiovascular system, adding to aerobic and anaerobic fitness. It involves intense exertions of energy followed by periods of rest, known as intervals. The exertions of energy are usually 20 – 30 seconds and the resting periods are usually 20 – 30 seconds. Each interval can be longer, in some cases up to 5 minutes, but this would result in a lower more sustainable exertion of energy. It all just depends what you want from the workout. HIIT sessions don’t have to be long either, the average session can range from a mere 10 minutes to half an hour depending on how much time you have aside for your workout. That’s right, just 10 minutes! According to research you can achieve more progress from three 15 minutes HIIT sessions a week than you would from an hour jog. Sounds appealing, right? It also shows that 2-3 weeks of HIIT training will progress your aerobic capacity the same amount as 6-8 weeks of endurance training. I’m in.

I have read about the many benefits that come with HIIT training. The main ones I found are:

  • Increased cardiovascular fitness
  • Reduction in body fat (if combined with a good diet)
  • Can fit around busy schedules
  • Your body carries on burning fat 24 hours after the session
  • You can do a HIIT session anywhere
  • You don’t need any equipment

Since reading about HIIT training I have tried various workout of varying times and have decided to create 3 workouts that you can try at home. They all vary from 10 – 20 minutes so can fit around almost any schedule. No excuses. If you are unsure on any of the exercises mentioned below you can see how to do them here.

Workout 1

Time: 10 minutes

Each exercise is done for 30 seconds and then followed by a 30 second rest.

  1. High Knees
  2. Wide hand press ups
  3. Star Jumps
  4. Plank
  5. Burpees

Repeat the cycle through twice.


Workout 2

Time: 15 minutes

Each exercise is done for 40 seconds followed by a 20 second rest.

  1. Lunge walks
  2. Lunge walks
  3. Sprinting on the spot
  4. Sprinting on the spot
  5. Narrow press ups
  6. Narrow press ups
  7. Tuck jumps
  8. Tuck jumps
  9. Leg raises
  10. Leg raises
  11. Burpees
  12. Lunge jumps
  13. Squat jumps
  14. Crunches
  15. Plank


Workout 3

Time: 20 minutes

Each exercise is for 30 seconds followed by a 30 second rest.

  1. Narrow squats
  2. Star jumps
  3. Wide squats
  4. Sprinting on the spot
  5. Lunge with left leg forward
  6. Uneven press up with left hand forward
  7. Lunge with right leg forward
  8. Uneven press up with right hand forward
  9. Sit ups
  10. Tuck Jumps

Repeat the cycle through twice.

“There is no substitute for hard work.” – Thomas A. Edison

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