Why you should add HIIT to your workout routine

You don’t need to spend hours in the gym each day doing cardio to achieve your weight loss and fitness goals. In fact, just 20 minutes, a few days per week can help you lose weight and increase your cardiovascular fitness. Keep reading to find out how.

What is HIIT?

HIIT, which stands for High Intensity Interval Training, involves short intense bursts of exerciseย followed by short periods of rest or low intensity exercise.

Example 1:

30 seconds sprinting
30 seconds walking

Repeat 20 times

Example 2:

Do each exercise for 20 seconds, followed by 10 seconds rest

Jump squats
Mountain climbers
Walking lunges

Repeat 3 times

What are the benefits of HIIT?

1. Boost metabolism and burns more calories

A HIIT workout burns a tonnes of calories, but studies have shown that you continue to burn calories up to 24 hours after your workout. Just a few HIIT session per week can turn your body in to a fat burning machine!

2. No equipment or gym membership required

There’s no need for a gym membership or expensive gym equipment. All you need is to know a few basic bodyweight exercises and you can create your very own HIIT circuit, which can be done in your living room. Or, you could go outside and do a HIIT sprint workout.

3. It challenges you

Because you’re only working for short periods, you will work extra hard, which will rapidly increase your cardiovascular fitness.

4. Ideal if you have a busy schedule

HIIT is perfect if you do not have a lot of time to workout. A 20 minute HIIT session will actually provide you with much better results than if you were to walk/jog on the treadmill at a steady pace for 60 minutes!

5. Preserves muscle mass

When you lose weight, unfortunately you also lose some muscle mass. Steady state cardio seems to further increase this loss of muscle mass. Fortunately there is a way to prevent this; HIIT preserves your hard-earned muscle by ensuring most of your weight loss comes from fat stores.

6. Adaptable to suit any fitness level

Exercise to rest period ratios can be adapted to suit any level of fitness. If you’re a beginner or are quite unfit, a ratio of 15 seconds on/45 seconds offย is ideal. As you progress you can increase the ratio to 30 seconds on/30 seconds off, and then eventually 45 seconds on/15 seconds off. This way you are always pushing yourself that bit further and continuing to improve your cardiovascular fitness.

Why not try incorporating HIIT into your next workout?

P.S. Don’t forget to warm up and cool down before and after each HIIT session!




6 thoughts on “Why you should add HIIT to your workout routine

  1. lovespizza says:

    I’m so glad I found this! I am doing Kayla Itsines and have to start doing HIIT, she recommends running or a treadmill for 30 seconds on and then 30 seconds off, but I work out at home and don’t own that fancy equipment. Do you think I could do Example 2 for 30 seconds on and 30 seconds off? I wish burpees didn’t make me sad just thinking about them. ๐Ÿ˜‚

    Liked by 1 person

    1. Samara Stone says:

      Ah burpees are the worst! ๐Ÿ˜‚ yeah you could definitely do 30 secs on/30 secs off with any exercise! ๐Ÿ˜Š and then eventually as you increase your fitness you can start to decrease the rest period


  2. Keirryn says:

    Just seeing the word “HIIT” scares me – the lazy jeans I wear just never wanna come off – hahaa! The idea that HIIT burns calories 24 hours after the workout maybe something I am a bit tempted by. How many days a week would you recommend doing HIIT for weightloss?

    Liked by 1 person

    1. Samara Stone says:

      Haha it’s not that bad, I promise! And it’s over and done with in 20 minutes ๐Ÿ˜Š I would recommend doing HIIT 3 times per week to allocate enough time in between sessions to rest. You should definitely give it a go, it’s the best way to burn body fat!


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