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HIIT- High Intensity Interval Training.

July 27, 2016

HIIT- High Intensity Interval Training.

HIIT- "The best way to get fit"


If you, like me, are always pressed for time, running from meeting to meeting and often don’t have enough time for a coffee break let alone a sit down breakfast- you know just how important it is to wind down and look after our bodies. Crazy deadlines, erratic work and sleep schedules and not eating at regular intervals causing physiological damage and oxidative stress, it is very important to be able to work it out and get all the good endorphins from exercise.

HIIT has become extremely popular in gyms worldwide as well as on instagram and the virtual fitness world.Trainers are adapting this to their routines to see results (think: a rock solid and sculpted midsection and improved fitness). Put simply, High Intensity Interval Training is a popular style of training that comprises of quick, intense bursts of exercise followed by short periods of rest (to get your heart rate back to normal). The ratio of activity to recovery is typically 5:1.

You no longer need to spend an hour in the weights room followed by an hour on the treadmill to become a lean, mean fat burning machine. In fact, studies show quite the contrary. Bursts of high intensity exercise followed by a quick period for recovery also called HIIT (high intensity interval training) is better for you than long periods of moderate activity. This kind of workout improves metabolism, busts you out of performance plateaus, minimises muscle loss and is better for your heart. This kind of intense workout challenges to work your reflexes, boosts cardiovascular endurance and helps with fat loss.

We no longer have to make excuses about not finding the time to workout because these workouts take about 7 to 15 minutes and you are all set. In comparison with traditional cardio, HIIT workouts have an afterburn that lasts for hours post your workout which means your metabolism is boosted and you are torching fat long after your workout is up. Most of these exercises require absolutely no prop, machinery or special clothing so they can be done anywhere and at any time.

HIIT is incredibly exciting because you can change your workouts almost everyday so there is little chance of getting bored or getting into a workout rut. Studies show that quick bursts of intense exercise are preferred by exercisers because it keeps them motivated and prevents them from falling out of the programme. Hiit workouts, when done regularly, can help with glycemic control in groups that are diabetic or people with insulin sensitivities.

What are you waiting for? Get a workout buddy or a trainer and start to #hiit. You can thank us later.

Examples of HIIT routines-

1) Cardio blaster

45  seconds- jumping jacks (as many reps)


45 seconds- plank


45-seconds push ups (as many reps)


45- seconds jump squat (as many reps)


45-seconds mountain climber (as many reps)


45-seconds burpees (as many reps)


45-seconds high knees (as many reps)

Repeat this twice to complete a circuit.

Rest in child’s pose to get your heart rate back for 15 seconds.

2) Ab challenge

50 -seconds high knees

10- seconds rest

50- Russian twists

10 -second rest

50 -plank to push ups

10 -seconds rest

50 -seconds plank

10 -seconds rest

50 -seconds mountain climber

10 -seconds rest

Repeat this circuit 2 or 3 times to see results. Don’t forget to rest between circuits and each set.

Good luck!

Disclaimer-Please see a physician for approval if you have medical conditions before starting HIIT. Also don’t exercise without the guidance of a personal trainer to prevent accidents and injuries. Try and grab a heart rate monitor and please stop  if you get dizzy, light headed or weak.

Stay healthy, folks.