Beginners Guide to Weight Loss

What is HIIT?

HIIT stands for High Intensity Interval Training and is an exercise method that combines short burst of activity with small bursts of rest.

HIIT workouts are short, often no longer than 30 minutes, excluding your warm up and cool down. The goal is to workout at your maximum intensity and push yourself to your limits. This means you want to reach 90% of your maximum heart rate. In other words you’re working out so hard you can only say a few words at a time and cannot keep it up for a long period of time.

What are the benefits of HIIT?

  1. Time Saving: HIIT workouts are short, some are under 10 minutes long, which allows you to work out hard even on days you don’t have a lot of time.
  2. Efficient: As you’re working out at your maximum intensity, you’re able to burn more calories at one time.
  3. Fat Burning: Adding high intensity intervals to your training helps you burn more fat. By doing a few HIIT workouts a week you burn body fat and your visceral fat stores which is the fat around your major organs like your heart.
  4. Afterburn: HIIT gives you a higher afterburn effect, which means you continue to burn calories for longer after you’ve completed the workout.
  5. Endurance: – Short high intensity workouts help boost your endurance, which is why so many runners incorporate speed drills into their training.
  6. No equipment needed: most HIIT workouts require zero equipment which means you can do them anywhere you are, making them great for travelling.


What are HIIT workouts?

You can incorporate a HIIT style workout into any type of exercise you do – running, CrossFit, swimming, weights, BBG. To make the workout a high intensity workout you need to have a short burst of activity (45 seconds to 3 minutes) followed by a short rest period (15 seconds to 90 seconds rest). The shorter the burst of activity, the shorter the rest and vice versa. Shorter bursts of activity are better for body weight and gym style HIIT sessions, while longer bursts are better for cardio type HIIT like running, cycling and swimming.

As you’re going all out during HIIT workouts, you should never do them on back to back days, rather take a break in between to rest or do a low intensity session.


The 30-minute Full Body HIIT Work Out

This workout requires no equipment, works out your whole body and takes 30 minutes, including warm-up and cool-down.

5-minute Warmup (jog, row or cycle)

45 seconds jumping jacks, 15 seconds rest

45 seconds burpees, 15 second rest

45 seconds squats, 15 seconds rest

45 seconds push-ups, 15 seconds rest

45 second sit ups, 15 second rest

Repeat 3 times


5-minute Cool down (stretch or foam roll)