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How to HIIT properly

Now we all know, in this day and age, slogging it out at the gym for an hour or even 45 minutes, 5-6 days a week sometimes, just isn’t doable. However HIIT (High Intensity Interval Training) can be done in 15-20 minuets, 2-3 times a week; and with the correct food and alcohol consumption you will most definitely see results.

Of course, we do hear lots of misinformation these days. The myth most commonly peddled is that it is possible to create an after-burn effect even if you consume tons of calories way after your session; sadly this is not the case. You may burn more calories but it’s not enough to justify the process of eating anything and everything. So I hate to break it to you if you’re hoping to do a HIIT session daily and still shovel in Ben and Jerry’s and Domino’s. You just aren’t going to see changes you want and nutritionally this would be a bad choice!

But, as mentioned, if done correctly it is beneficial and a super quick to burn fat and increase your fitness levels. So many people use the “I don’t have time to exercise” card. Now I do get that life can be very busy and stressful but getting up an extra 15-20 minutes, or popping into your gym on your lunch or fitting in a garden workout after work, is totally doable if you just decide to make this a part of your week!

Download an interval timer app and go for it!

Here are a few ways to do HIIT outside or in a gym.

  1. Hill Climb (Beginners) - 1 min on 1 min off

  • The aim is to power-walk on an incline for 1 min intervals. It’s the easiest way to do HIIT so if you are new to exercise and your fitness levels are beginner level I would suggest starting with this.


1 min on an incline powerwalk

1 min off on a flat level walk

Repeat for 15-20 minutes

  1. Sprints (Intermediate) - 30 seconds on 30 second off

  • The aim is to run like a bat out of hell for those 30 second intervals. It’s the easiest way to do HIIT so if your fitness levels are particularly high I would suggest starting with this.


30 seconds sprint

30 seconds rest

Repeat for 15-20 minutes

  1. Skipping into Mountain climbers (Intermediate)- 30 seconds on 30 second off

  • Skipping is a great form of cardio and really works up a sweat, while mountain climbers focuses on strengthening your core. It actually is a full body workout from your deltoids to your hamstrings; not easy after the 4th or 5th round but just push through to get the full benefit!


30 seconds of Skipping

30 seconds rest

30 seconds of Mountain climbers

Repeat for 15-20 minutes

  1. Burpees into tuck jumps (Advanced)

  • Who doesn’t love burpees right?!! I know I don’t but they really are great at getting your heart rate up and great for strength building; and then tuck jumps, which are equally as painful if you ask me but they produce cardiovascular benefits and since you are jumping high, this move also becomes a body weight exercise to strengthen and tone your lower body.


30 second of burpees

30 seconds rest

30 seconds of tuck jump

Repeat for 15-20 minutes


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