HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

1. HIIT is no more dangerous than less intense forms of exercise

Many fitness injuries are also due to overuse, especially runners,  and since HIIT is short, it eliminates many of those risks (think repetitive striking of your foot on the pavement). You just have to focus on form and not go overboard in terms of training. A couple times a week is just right, not everyday.

2. HIIT has many research-backed benefits beyond burning fat

HIIT gets the most attention for its ability to deliver the “afterburn”  (AKA your body will continue to burn calories at a faster rate long after you’re done sweating). But the science goes way beyond that effect.

HIIT has also been shown to help people with Type 2 diabetes control blood sugar and to impact appetite so you may eat less.

3. HIIT can improve your athletic performance elsewhere

You may be thinking, “I’m a runner or I bike”, in which case you should definitely be adding HIIT into your weekly mix.

Researchers found runners and cyclists who incorporated HIIT into their training programs improved both their endurance and speed more than those who did not.

4. Ten minutes of HIIT really does make a difference

It may be hard (impossible?) to believe that working out for 10 minutes a few times a week could be enough. But while this kind of routine won’t turn you into an Olympian or give you bodybuilder muscles, studies have shown that doing HIIT for that small amount of time can have all of the same benefits (i.e. cardio health and lower BP) as working out for much longer periods of time at a lower intensity (AKA steady-state cardio).

The key? You just have to really push yourself while you’re in it. The further out of your comfort zone you go, the more beneficial it can be. The easiest way to measure is just by your ‘huffing and puffing scale.’ The more you’re huffing an puffing, the more you’re working. Get comfortable with being in that zone for 70–80 percent of the workout. I always tell my classes and clients, I want you to choose between breathing and drinking water when we finish the given interval.  This is how hard I want you to push yourself. 

5. HIIT sounds painful, but people actually find it fun

That level of exertion above may sound horrible, studies that show people often prefer HIIT-style workouts to “continuous moderate” exercise and even perceive the workouts to be easier than continuous exercise, even when the intensity is much higher.

Anecdotally, those who come to my and other gym interval classesseem like they’re having a really good time. Thinking about fun is really important when thinking about consistency of exercise programs because then people are further inspired by changes in their body and energy levels.


SAFETY!!! You must have a proper warm up and cool down when performing HIIT training.  This is KEY!!! This will prevent injury and help you body to prepare for the work it is about to do. 

HIIT training should not be performed more than a few times a week.  More than this you at are setting yourself for an for injury do to overuse and not enough recovery time.  

Sample HIIT Training Schedule:

Monday HIIT
Tuesday Yoga
Wednesday HIIT
Thursday Cycling
Friday Rest
Saturday HIIT
Sunday Rest

Want to add HIIT or Interval Training into your routine?  The beauty of FIT PASS is having access to 47 gyms in Kentuckiana.  We offer both open gym (hit the free weight and treadmill)   and  you can get the Interval Training Classes. Because we all know we work harder in a group setting, the adrenaline and competing take over. You will get better results.  We have 26 gyms that offer Interval Training  Classes.

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