Everything You Need to Know about HIIT Training


It is becoming more and more trendy to take care of your body. No matter your situation, self-care is so important. We want to live long, healthy lives and the best way to do that is to take care of your body, mind, and spirit.

HIIT training style exercise has recently taken the world by storm. It has quickly become one of the most popular types of exercise. HIIT stands for High-Intensity Interval Training. HIIT Training is a combination of high-intensity and strength training moves rotated in short intervals with active recovery periods.

A HIIT workout is not just cardio and not just strength. It is more than just interval training. The key to a HIIT workout is that during the cardio/strength intervals, you are putting forth maximum effort. During the recovery intervals, you are resting so at the next intense interval you can give maximum effort again. The entire workout rotates through these intervals.

HIIT workouts are typically shorter workouts due to the high intensity. It is highly recommended that you don’t overdo HIIT workouts. Listen to your body, take breaks, give yourself rest periods, and stay hydrated. HIIT workouts are not meant to be used in consecutive workout days. They should be rotated into your workout schedule only about 2-3 times a week, with non-HIIT days in between.

Let’s dive a little deeper into HIIT training and we will share with you all the things you need to know about HIIT training!

What are the Benefits of HIIT Training

HIIT training raises your cardio levels quickly and pushes you hard. Because of the intensity, you burn more fat in a shorter amount of time, allowing your workout to be shorter but still providing excellent results. The intensity gives your metabolism a boost that can last for up to 48 hours after your workout.

HIIT workouts are typically 30 minutes or less, making them more convenient to schedule into your day. The primary focus of HIIT training is to increase your heart rate and keep it up. Most HIIT workouts do not require any extra equipment. You can do HIIT straight from your living room if that is what works best for you.

You can literally do your HIIT training anywhere that suits your schedule. Take your HIIT workouts outside, to the beach, or on break time at work. You can make your own HIIT workout with a series of moves as well.

High Intensity is No Joke

In this case, when we use the phrase “high intensity”, it is not used lightly. HIIT training exercises are meant to push your body, longs, and cardiovascular system as hard as you can.

Before you take up HIIT training, you should prepare yourself for the change in workout type and the increased intensity you will experience. You do not have to be a workout guru to use HIIT, but you should be familiar with basic workout forms for things like squats, push-ups, planks, and even running/walking. Most HIIT training incorporates some form of these moves at high speed.

Don’t be intimidated by the high intensity or the people around you. HIIT training is about pushing YOUR body and your own limits. Every person will be at different levels and be able to push at different intensities. Try not to compare yourself to others and just focus on pushing yourself the best you can.

HIIT workouts are hard, even for the experts. If the training were not intense and challenging for everyone, it would wholly defeat the purpose. This is why everyone should push themselves at their own level, but you should definitely be prepared to work hard and to push yourself to new levels. You should also be aware of your limits and know when you might need to slow down or stop. It is OK to rest!

Proper Attire and Shoes for HIIT Training

With any physical activity, you need to be fully prepared. This means finding the proper shoes for HIIT workout as well as choosing the right clothing for your workout.

The best types of shoes for HIIT training are typically cross-training shoes, which are typical workout shoes. Make sure you find what works best you-you want a quality shoe with a great fit for your feet.

Remember HIIT training involves a lot of intense movement. You want your workout clothes to be functional and comfortable. Workout specific clothes are a great choice. You will most likely be sweating heavily, so be sure to choose workout clothes that are moisture-wicking and absorbent. Workout shorts or leggings are great as well because they fit snugly and won’t get in the way while you’re moving. Women should choose a sports bra that offers strong support.

Can I Make My Own HIIT Workout?

The beauty of HIIT training is that you don’t have to go to the gym and find a class that works for your schedule. You can create your own HIIT workout and complete it anywhere, at your convenience.

Not sure what to put together to make a HIIT workout? There are many online resources with suggestions for HIIT workouts. Try combining moves like burpees, sit-ups, squat jumps, push-ups, mountain climbers, and tricep dips. Do several reps of each in quick succession and rotate through them. These are just a slight example of workout moves you can put together to create your own, but don’t be afraid to swap out moves. You can also try sprints, split lunges, and many other types of workout moves. Adding the intensity is up to you.


In summary, remember HIIT workouts are intense. These workouts are designed to push your limits but do it safely. Learn to listen to your body, give your body the rest it needs and deserves. Remember to stay hydrated and fuel your body with healthy food and nutrition as well.

Here’s to trying something new and seeing great results with your HIIT training.