"Tone It Up" Tuesday

“HIIT It!”: Everything You Need to Known About High Intensity Interval Training


Let’s face it—no matter how many new workout songs we’ve downloaded—cardio is boring.  Do you ever find yourself staring at the clock? Counting down the seconds until you can get off the treadmill or elliptical and just go do something else? Yeah, same. It’s clear there has got to be a more efficient way to get your daily, weekly, or even monthly cardio in and still do something that you enjoy, and the good news is, there is!

What is It?

High Intensity Interval Training (HIIT) is a form of cardio that alternates between spurts of high intensity exercise and periods of rest.  Because of the intensity, you can cut your cardio time in half while still killing your workouts.   Instead of 30 minutes spent jogging, you can spend 15 minutes doing HIIT.

The key to a successful session is intensity. In order to get the most out of HIIT, your “work” periods must be done to the best of your ability (think maximum heart rate).  Pushing your body to its limits is what makes the intensity periods “intense”. Your “rest” periods can be lightly active, such as a slow walk, or passive, such as stopping altogether.


Thirty-second intervals are most common.  For example, sprint as fast as you can for 30 seconds, then rest for 30 seconds.  If it’s your first time experimenting with HIIT, try to aim for 10 minutes total, then work your way up.

Why is this Better?

Steady-state cardio may burn a fair amount of calories, but when you’re done, you’re done.  You step off the treadmill and that’s it.  Contrastingly, HIIT signals your body’s repair cycle to go into “hyper drive.” This means you burn more calories up to 24 hours after your workout.

Another benefit? there’s no equipment necessary! All you have to do is get your heart rate up and focus on intervals. This could be done through burpees, jumping jacks, plyometrics, etc. Get creative! There are endless possibilities. Find what works for you and own it.  Once you try HIIT, you’ll never look at your boring workouts the same way!

Some of Our Favorite HIIT Workouts!

7 Minute HIIT Workout!

  • Jumping Jacks
  • Wall Shit
  • Push-Ups
  • Crunches
  • Chair Step-Ups
  • Squats
  • Tricep Dips
  • Plank
  • High Knees/Running in Place
  • Lunges
  • Push-Up Rotations
  • Side Plank

Do each exercise at a high intensity  for 30 seconds followed by 10 seconds of rest if needed. Repeat circuit 3x!

Fat Shredder HIIT!

  • Jumping Jacks
  • Mountain Climbers
  • Skipping Rope
  • Burpees
  • Fast Squats
  • Butt Kicks
  • Squat Jumps

Do each exercise for 45 seconds with 15 seconds of rest in between. Repeat circuit 4x!

20-Minute Beginner HIIT Workout

  • Pushups
  • Squats
  • Butt Kicks
  • Tricep Dips
  • Side Lunges

Do each exercise for 45 seconds with 15 seconds of rest in between. Complete 3 circuits with 1 min rest in between each circuit!

If you don’t like any of these, there are still hundreds of combinations. Simply turn to Google or Youtube to find videos and more HIIT workouts that will have you jumping at the chance to get a good workout in!

By: Alanna Sadler