HIIT – High Intensity Interval Training – Get fit when you are “Time Poor”


Hey Guys – so a lot of people either know about, or have heard about, HIIT (high intensity interval training).  We want to talk about it today not only because it is a fabulous method of getting into shape, but also because it’s able to be done with minimal equipment and time expenditure – if you do it right.  And of course – we’ve included some HIIT workouts (in picture form so you can save them to your mobile device) so you can jump in! – if that’s what you’re chasing, head down to the bottom of the article, or keep reading to see WHY it works.

The idea behind HIIT is that you work out, using different moves for short bursts (intervals) at high levels of intensity followed by short, sometimes active, recovery periods.   “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City.  “This afterburn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.”

You Can Target Your Improvement:

Train InsaneWant to get stronger? No problem, we make it focussed on strength activities.  More explosive? Easy as, lets target fast twitch muscle training.  More intensity endurance? Of course! Runs, burpees and cardio are all on the cards.  Even better, is that it suits all levels of fitness.  The level of intensity is entirely up to you.  Got a niggle in the knee you need to protect? That’s fine, change the tuck jumps to a squat, keeping movement but reducing impact.  Feel like having a hero day? Go crazy, high level everything, just make sure you hydrate and refuel after that superman effort right?

It Can Be Done With No Equipment and Very Little Time:

You can absolutely workout with zero equipment (below, the workouts we’ve included don’t use anything but yourself!).  In fact, body weight training is hugely effective for building what we call “Functional Strength“.  Functional strength is the strength that gets us through life and daily survival.  Lifting a heavy load overhead is a fantastic measure for Hercules or the competitive weightlifter but the history of manual labor has consisted of something very different. Manual labor typically involved walking, running, pushing, pulling, and grasping.


As we mention above, the workout is done in short bursts of moves and a typical workout can last from around 15 mins to 30 mins.  You wont typically see longer than 30 mins because the idea is to work HARD for the whole time, and after 30 mins we tend to slow down and start to get into the endurance zone.  Also – we want to maximise our workout, not give ourselves a pre-emptive heart attack, grin.  Absolutely there is a place for endurance (and I’m all about it as some of you will know, with Triathlons) but that’s not the “fat burning” target of this exercise.  So if you’ve only got 30 mins a day, and c’mon we can all find that, then this is what you’re after.

It’s Entirely Social

The great thing about HIIT, is that it’s so conducive towards training in groups.  You can all do the same workout at the same time (no equipment).  You can rotate through the exercises staggered, so you’ve always got someone doing something different.  And, because its only requiring 30 odd minutes, it’s the same time as a coffee catch-up, minus coffee and cake calories, and a workout to boot! And let’s be honest, working out is SO much easier when you have a buddy there to push you along as well.  You’ll be surprised how much harder you can go with some encouragement.

Train Together


Absolutely! Below are a couple of very different HIIT workouts.  Try them all – variation and differentiation keeps it interesting, and when you’re through them, hop onto Google and find some more! They are everywhere and are often themed (like the “BATMAN Workout”).

1000-Rep-Workout-e1415740085130At-home-workout-AMRAPHome-Workout-for-Beginners Metabolic-FIRE-Workout

So HIIT is an amazing way to workout – it certainly isn’t the ONLY way to workout, but there are a lot of benefits to it.  We here are A.I.P like to utilise a huge variety of training styles and HIIT training definitely features in our weekly routine.  Give it a go….Got any really good ones to share?? Let us know! Always keen for some new workouts!

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