You may have heard of HIIT (High Intensity Interval Training) and wondered what exactly is it and what are the benefits.  HIIT essentially involves a general workout interspersed with high intensity bursts to enable individuals to get the same benefits of hours of general exercise in a much shorter period of time. 

Cardio can be a great for both fat loss and muscle building goals, but if spending hours a day on a treadmill or running isn't your idea of fun then why not switch it up with a few burst of HIIT? HIIT workouts can be fun and the bonus is... they burn a lot of fat! So what is it? 

High-intensity-interval-training is a form of cardiovascular exercise in which extreme bursts of exercise are performed, which is then followed up by short recovery periods.


The good thing about HIIT is if you don't have much time to train, you can blast our a killer session in just 30 minutes and if you keep that up 2/3 times a week then your well on your way to maintaining a fit and healthy lifestyle. 

Sprints are perfect, try:

A 20 second sprint with an intensity of 90% MHR (maximum heart rate) followed by a 10 second rest period, walking or jogging, usually at around 50% MHR and repeat for a total of 20-30 minutes. You can even do this for 10/15 minutes if you find yourself out of breath. Then try and better it each time. 

HIIT keeps your heart rate up and burns more fat in less time thus making your workouts shorter, yet much more efficient. Studies have shown that a group of females who performed a 20 minute HIIT cardio workout made up of 8-second sprints followed by a 12-second rest period lost six times more bodyfat than a group that followed a 40 minute cardio program performed at a constant intensity of 60% MHR. (1)

Benefits of HIIT 

✓ Improve blood flow within your body

✓ Burn FAT when performed alongside a nutritious, balanced diet. 

✓ Build muscle through shorter cardio sessions. Long distance marathon runners for example have slim bodies as they perform long steady-state cardio for around 40 - 60 minutes. 

✓ Eliminate lactic acid build up a lot more fluently

✓ Ramp up your cardiovascular capacity – making those rests in between sets feel much more sweet!

Amazing fact about HIIT 

A study from the Colorado State University discovered that just 150 seconds – that’s 2 minutes and 30 seconds, of intense exercise can burn up to as much as 200 calories in the following 24 hours whether you’re watching television or sleeping, all down to a boosted resting metabolic rate. (2)

Where can I do HIIT? 

Pretty much anywhere, using anything! Treadmill, bike, rowing machine, skipping, the park! The idea is that you incorporate intensive & explosive bursts followed by calm recovery periods.


Check out what we did in the park:


Sprints, squat jumps, lunges. All body weight and we caught a tan too.. perfect! You can do it anywhere, anytime all your need is yourself and a space!