HomeFitness & ExerciseWorkouts & trainingGeneral trainingArticles

High Intensity Interval Training - HIIT

High Intensity Interval Training - HIIT - is an exercise strategy to improve fitness and burn body fat through high intensity interval training exercises, including jump rope, boxing, sprinting, stepping and other cardiovascular exercise where the exerciser performs a rapid bout of exercise followed by a short rest period.

How do I perform High Intensity Interval Training - HIIT?

HIIT is best performed in bouts of 8 to 10 repetitions, with each rep lasting 30 - 60 seconds, followed by a rest period of 30 - 60 seconds, or a rest period of 2:1. This means that if the exercise bout lasts 60 seconds the rest period should last 30 seconds before the next intense bout of exercise is repeated.

The traditional view of the best way to body fat burning via exercise is to perform steady state exercise over prolonged periods of time, usually lasting between 30 and 60 minutes.

High Intensity Interval Training -HIIT - is somewhat counterintuitive to this view . Nevertheless, HIIT has shown to promote more fat burning, perhaps due to an increase in the Resting Metabolic Rate (RMR) - the body's ability to burn calories - for prolonged periods after exercise.

HIIT and burning body fat

HIIT has been shown to improve body fat burning up to 3 times more than traditional steady state cardio exercise and it will allow teh exerciser to burn up to 9 times more calories at rest for the following 24 - 48 hours after exercise.

The benefits of High Intensity Interval Training - HIIT

The benefits of HIIT are well publicized and include:

  • Improvements in stamina
  • An increase of VO2 max
  • An increase of Resting Metabolic Rate (RMR) for24 - 48 hours post exercise hours due to excess post-exercise oxygen consumption
  • A decrease in body fat

HIIT specifics and performance

High Intensity Interval Training - HIIT - should be performed after a 5 minute steady state warm up. the exerciser should then perform a bout of high intensity exercise for 15 to 20 seconds, followed by 1 to 2 minutes rest (or low level exercise). After this 'active rest' the performer should then repeat the first bout of exercise, then rest again up to 6 - 10 times.

Another method of HIIT is to perform exercise at 80% of Age Predicted Maximal Heart Rate (APMHR is 220 - age) for 45 seconds to 90 seconds followed by 1 to 2 minutes active rest (again the active rest should be low intensity exercise).

HIIT and your workout

HIIT is, by definition, includes highly intense exercise sessions. As such exercisers looking to perform HIIT should only perform this type of exercise 2 - 3 times a week.

A good example would be to include HIIT sessions on days when you don't perform weight training exercises.

Bookmark and Share

Latest health and fitness news

All news stories

Latest quizzes and tests

All quizzes & tests

Diet & Weight Loss Fitness & Exercise Healthy Living Leisure Jobs UK Reviews Useful Tools

Diets A - Z
Diet planners
Exercise nutrition
Healthy eating
Weight management

Celebrity workouts
Exercise library
Fitness testing
Kids fitness
Health clubs
Personal training
Sports injury

General health
Health spas
Men's health
Women's health

Choosing a job
Job resources
Job search
Training courses

Elite health clubs
Ladies only gyms
Leisure centres
Health clubs
Hotel health clubs
Independent health clubs
Spa breaks

Diet planners
Exercise videos
Online personal training
Web chats TV
Keep in touch with Fitness Venues at
& Twitter

Home | Advertise | Search by business | Search by county | Local Search | Contact us | What's new? | Site map

About us | Terms & Conditions | Privacy Policy | Our partners


Copyright 2006 - 2014 is the UK's leading health, fitness and exercise guide, allowing you to find health clubs, gyms, personal trainers and more.

Find your local ... Exercise classes | Gyms | Health clubs | Health spas | Personal Trainers | Fitness Trainers | Health clubs by town