3 Key Benefits of High Intensity Interval Training


HIIT training can be done anywhere, any time and no equipment necessary!

Many of us either skip cardio, drag ourselves to the treadmill or wish we had “more time”. Being on a cardio machine for over 30 min can feel like a drag, especially when we have a million things to get done before the day ends. With HIIT exercise we can maximize our effort while still being conscious of time as well as pushing our bodies to change. 

So what is HIIT training?

High intensity interval training (HIIT) are workouts with a short bursts of highly intense activity, alternating with periods of less intense activity or a complete rest for 1-2 min. For example, sprinting at your maximum speed for 30 seconds, and then walk for 1 min, repeating this for 10 min for a short and very effective fat melting workout. Now keep in mind this is only one example, there are many other types of HIIT programs out there..


Ok now let’s get down to the 3 key benefits of HIIT!

  1. Increased Metabolism- HIIT can boost your metabolism for the entire day. This is due to the fact that we consume more oxygen during intense activity than in slower, steady-state exercise. This can increase post-exercise metabolism, and this means we continue to burn calories long after exercising.

  2. More Fat Burn- When we exercise we burn both fat and carbohydrates, but the proportion can vary according to the intensity of the exercise. Studies have shown that, over time, shorter high-intensity workouts result in a greater fat loss than in a steady state cardio session. This means you get a lot more fat burning done when you sweat it out in a HIIT session, instead of spending 3 times as much jogging at about 55-60% of your max exertion on a treadmill.

  3. Zero Equipment Needed- No gym no problem! One of the greatest advantages of HIIT is no need for any equipment. The key is to get your body moving at maximum output. You can have HIIT circuits including plyometric exercises (explosive exercises) and basic body weight exercises to get the job done. HIIT can improve cardiovascular efficiency, increase your speed and power, help you add muscle, and turn your into a fat burning machine! An example of exercises are jumping jacks, burpees, squat jumps, lunge jumps, knee tucks, pushups etc.   

Try this 15-20 min At Home HIIT workout!

1. Jump Squats

2. Push Ups

3. Mountain Climbers

4. Plank Ups

5. Burpees

5 exercises! 

1 minute each round! Max effort!

30 to 45 seconds in between each exercise.

REPEAT 3 to 4 rounds



To get a personal session to teach you more about HIIT contact one of our certified personal trainers today.