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The best HIIT workout for you


What’s the best HIIT workout for you?

If you want to burn fat, improve endurance and build strength, then High Intensity Interval Training, also known as HIIT, could be the workout for you.

What is HIIT?

HIIT is a form of interval training, which alternates short periods of intense exercise with periods of recovery. It has become a popular training method with people who want to get fit and fast. People who train using the HIIT method often see results in a very short period of time.

During HIIT session, the athlete goes from a low or moderate intensity to high intensity or maximum exertion. This might be going from a slow jog to a 20 – 30 second sprint. The athlete then returns to the lower intensity, before repeating the session as many times as possible.

HIIT can include many exercises such as running, cycling, rowing, or squatting. The workouts are good for improving aerobic fitness, overall conditioning and fat burning. They are one of the best exercise sessions for maximising fat burning, both during and after the workout, helping to speed up your metabolism so you burn more calories in the hours after the session.


They are also effective because they develop aerobic and anaerobic endurance. During the aerobic (lower intensity) phase your body will use oxygen as the main energy source. This will help improve your circulation, getting oxygen to the working muscles much more quickly and efficiently. Aerobic exercise, which uses the body’s slow-twitch muscle fibres, can be sustained for long periods of time. If you’re running a marathon this is the energy system that would be used.

During the maximum intensity phase of the HIIT workout, your body will be using the anaerobic energy system. This system does not use oxygen, so is only used during short bursts of intense activity. It uses fast-twitch muscles fibres, and only lasts a few seconds, up to a minute. Exercises where you’d use the anaerobic energy system include sprinting, or high-intensity weightlifting.

The combination of aerobic and anaerobic means you’ll be working out of your comfort zone. Instead of jogging along at a steady pace, you’ll challenge your body to adapt to the faster more intense workout. If you play a sport, you’ll be less likely to get tired towards the end of the game. Your body will be used to working hard when it’s fatigued. It’s also great for the final few miles of a long distance race.

Starting HIIT Workouts

If you want to try HIIT the first thing is to identify your goal. This could be weight loss, improving endurance and anaerobic endurance, or for weightlifting, losing fat while cutting or bulking. Whether you want to lose weight, shape up, or take your fitness to the next level, HIIT can help. And the good thing is you’ll soon notice the results.

Consider your schedule. How much time do you have to train? Finally, consider what discipline you’d like to use for HIIT. It can be anything from cycling or running to squats. The key is to increase your heart race to maximum levels.

HIIT has lots of benefits, but be warned, it’s not for the faint hearted. It’s a tough workout that requires hard work and dedication. If you’re prepared to push yourself, it’s definitely one of the best workouts for getting results and fast. Remember to listen to your body, adapt the workout according to how you feel, and train sensibly. The results will be worth it.


For FREE beginners to advanced HIIT workouts designed to torch calories and tone your muscles, check out


Watch the video below to learn more about the benefits of high intensity training.

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