High-Intensity Interval Training (HIIT): What You Need to Know
High-Intensity Interval Training, or HIIT, has been used for many years. As with many fitness trends, what is old often becomes new again, and the current generation may believe they’ve discovered the most effective methods. Nowadays, it’s almost impossible to pick up a health magazine or read a fitness blog without encountering HIIT or an interval training workout.
But what exactly constitutes a HIIT workout?
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What exercises should be incorporated?
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What are the advantages of this training mode?
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What are the potential drawbacks?
Understanding these questions before starting any intense program is essential.
You Likely Already Have HIIT Experience
Many people who participated in track or cross-country running during their school years can recall jogging and sprinting sessions, often called “fartleks” or “windsprints.” These sessions aimed to improve cardiovascular capacity through short bouts of maximal effort followed by recovery periods or lower-intensity work. These methods stress both the aerobic and anaerobic systems and are effective not only for sports conditioning but also for fat loss.
After a brief history of HIIT, we’ll explore its use for fat loss and highly efficient total-body workouts.
Sample HIIT training video using kettlebells:
Watch here
From the Olympics to the Fitness Studio: A Brief History
HIIT training is based on a 1996 study by Professor Izumi Tabata. This study involved Olympic speed skaters using cycle ergometers with a 2:1 work-to-rest ratio: 20 seconds of maximal effort followed by 10 seconds of rest, repeated 4 times per session, 4 times per week. Compared to a group training at a steady pace for 30 minutes, the Tabata group showed significantly greater work capacity.
Today, these intervals are applied to various exercises, from cycling and running to plyometrics and traditional strength training like squats and push-ups.
Benefits and Physiology of HIIT
For the biology and physiology enthusiasts:
HIIT improves sports performance, cardiovascular function, and muscle recruitment. High-intensity intervals overload muscles, elevate heart rate, and stimulate both aerobic and anaerobic systems. Short bursts of effort enhance strength, speed, and overall athletic capacity.
However, cross-training may not fully transfer to sport-specific performance. For instance, cyclists improve cycling capacity, but this does not fully translate to soccer or basketball performance. Still, general capacity improves to some extent.
HIIT and Fat Loss
HIIT is particularly effective for fat loss. Workouts burn more calories in a shorter period and elevate metabolism post-exercise, keeping energy expenditure high even after the session ends.
Another benefit is convenience. HIIT workouts can be done in just a few minutes, anywhere, with minimal or no equipment. You only need your body weight to start, making it perfect for busy professionals or travelers.
Sample HIIT sequence using TRX:
Watch here
Drawbacks and Contraindications
HIIT is intense and not always suitable for beginners. Overtraining and injury risk are major concerns. Advanced exercises require proper form, and beginners should focus on mastering movements before starting HIIT.
How Often to Perform HIIT
HIIT is effective but taxing. Overdoing it can lead to plateaus, especially if combining with strength training. Short HIIT finishers of 5–10 minutes at the end of a strength session can help maintain lean muscle while improving metabolic conditioning.
How We Do HIIT at Our Studio
At Hustle Fitness, our focus is helping clients move better and feel better while staying injury-free.
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We begin sessions with stretching and warm-ups to prepare the body.
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We focus on correcting movement patterns, improving stability, and building strength.
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Sessions typically finish with a 5–10 minute HIIT “metabolic finisher,” allowing clients to gain strength while still benefiting from interval training without excessive fatigue.
Sample HIIT video from our studio:
Watch here
