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HIIT Workouts – The Basics

hiit basics hiit workouts what is HIIT training

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You may have recently heard people talking about the benefits of HIIT training recently and be wondering, what is HIIT training?

HIIT workouts are very popular right now.

Mainly due to the fact that many people quite like the idea of not having to spend lots of time in the gym working out.

HIIT Workouts can be done in short bursts of say 15 minutes that are proven to give you results can’t be a bad thing right?

HIIT is basically a cardio session set up in short bursts of very hard intense moves. The point of HIIT is in the name, to have high intensity in your cardio. In order to qualify as true HIIT, you have to push yourself to the maximum during every set.

what is hiit training

What is HIIT Training?

The simplest example of HIIT (High-Intensity Interval Training) would be to sprint for say 1 minute, rest for 30 secs and then go again, continuously. Pushing your anaerobic and aerobic thresholds hard.

As you become more advanced at HIIT, you then go up a level by pushing your work periods higher and shortening your rest periods. Simply put.

Do HIIT Workouts work?

I can say from personal experience that yes, they really do.

HIIT training works because it keeps your body burning fat long after you have left the gym.

Your body is not able to take in enough oxygen when you’re doing the hard work, so your body is behind on its oxygen intake.

The oxygen is recuperated after you have worked out in order to return you back to normal.

The Result is your metabolism will run higher for many hours after you have stopped. Trainers call this ‘excess post-exercise oxygen consumption’ (EPOC).

Doing HIIT regularly is the best way to use EPOC to your advantage.

Wondering What is HIIT Training? Check out Katerina’s Full Body HIIT Workout

What equipment do I need for HIIT?

The great thing about HIIT workouts is that you don’t actually need anything.

HIIT workouts don’t have to be done with cardio equipment, if you want to, you can use medicine balls, kettlebells, or dumbbells, but using your own bodyweight works fine.

There are however products like sneakers designed for HIIT workouts especially. Such as the Nike Air Zoom SuperReps, that are designed to cushion your feet in ways that correspond to the type of moves you would do during a typical HIIT workout. 

But do keep in mind that if you decide to use HIIT as part of a heavy compound exercise routine utilizing moves such as overhead presses, squats, deadlifts, chest presses, rows that you should give yourself longer rest periods between sets.

This will lessen the likelihood of you suffering an injury.

what is hiit training

Not requiring any specific equipment is what makes HIIT great. 

Tip: Don’t stop moving during your rest periods. Keep moving even if you’re not doing work.

You may just want to stop and give up and sit down but don’t.

Think of yourself as a boxer, boxers don’t stand still when they’re not throwing punches, they keep dancing. Try it, keep dancing even during the rest periods and your results will be even better.

Remember the 1st workout is always the toughest so don’t fret if you’re completely exhausted 1 minute into it.

Next time it’ll be easier because your body has gotten used to the idea and the sort of work it’s in for.


Avatar of Bianca James
Bianca James
I’m a mother, yoga instructor, runner, and blogger. Originally from South Africa, I’ve been a yoga instructor for over ten years.

I share my time between raising a very boisterous toddler (the love of my life) and teaching small yoga classes, but more importantly, loving every second of it!

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