Discover what is so great about HIIT and how your body can reap the rewards from this training protocol.
What is it?
How does it work?
- A squat to press
- Mountain climbers
- High knees
- Push ups
- Squat jumps.
The pros and cons
- Time efficient, by revving up the intensity you can gain the same effect of a long duration workout in a quarter of the time. 
- You maintain and build lean muscle mass, while shredding fat.
- Increases the efficiency of neuromuscular pathways meaning better motor skills such as coordination and agility.
- Boosts your metabolism and burns calories up to 24 hours after the workout due to the EPOC effect (Excess Post-Oxygen Consumption). 
- Strengthens tendons, meaning reduced risk of injury.
- Increases bone density.
- Strengthens your heart by increase blood stroke volume and lowering your resting heart rate.
- Helps to control blood sugar, more so than continuous exercise, thus protecting against insulin resistance. It is particularly suitable for those with type 2 diabetes. [3, 4]
- Can increase the risk of injury if not performed with correct technique (particularly plyometrics).
- Can be tough on your joints
- May not be suitable for those with heart conditions due to high demand on the cardiovascular system.
- Higher risk of overtraining due to heavier training intensity. Make sure to limit the number of sessions per week
As you can see, the positives outweigh the negatives, we recommend doing HiiT 1-3 sessions per week as a supplement to you regular training. This will keep your overall training program varied and therefore consistent. Gradually build up the level of intensity if you are a beginner, such as starting with shallow squats for the first few sessions before moving onto plyometric jumping squats. Get HiiTing to reap the rewards of health and fitness (and lets not forget the aesthetic bonus of a lean, sculpted body).
- The New York Times: 1 Minute of All-Out Exercise May Have Benefits of 45 Minutes of Moderate Exertion
- Excess postexercise oxygen consumption after high–intensity and sprint interval exercise, and continuous steady-state exercise.
- High intensity interval training improves liver and adipose tissue insulin sensitivity.
- Modified high–intensity interval training reduces liver fat and improves cardiac function in non-alcoholic fatty liver disease: a randomized controlled trial.