Monday, September 17, 2012

HIIT - High Intensity Interval Training

I'm always googling things about weight loss and strength training and what are the best things to do. Not only did I keep seeing things about HIIT, but I have seen others actually talking about it. So for those who may not know, HIIT is High Intensity Interval Training.

What exactly does this mean?
HIIT is a type of training where you alternate short, high intensity exercises with recovery intervals. For example, sprinting for 60 seconds and walking for 2 minutes. Repeating for 30mins which includes a 5min warm-up walk and a 5min cool-down walk.

Why does it work?
Studies show that HIIT triggers metabolic processes that enhance the breakdown of fat in the body, leading to more efficient use of fat as fuel, a greater calorie deficit and more calories burned after the workout.

**please take note: I've read this is for more experienced exerciser who are looking for a challenge. If you're a beginner, it is suggested that you start with "basic interval training" (google it lol)

I've been doing this somewhat on my treadmill and during my walks. I do a warm-up walk and then I jog at 5mph for as long as I can. Then, I drop the speed down to 3mph and walk for 90seconds. I repeat for 20mins and then do my cool-down walk. I've only been doing this on my treadmill for about a week and I can see my jogging time is getting longer.

Here is something I found on SparkPeople... it should help beginners =)

A Sample Progressive HIIT Program

Do you have any HIIT tips to share? If so, leave it in a comment!


  1. Make sure your diet matches your exercise program. I think that is where mistakes get made. A person starts a workout program, but does not adjust their diet. So they are tired or hungry or they get sick because they are not consuming the foods they need to reach their potential.

    1. Very good advice! I notice a lot of people complain about their lack of results but the problem is they are still not eating right. Even making gradual changes will help.