Are You Out Of Shape? Try HIIT.


HIIT means High-Intensity Interval Training. It is also known as SIT or Sprint Interval Training and HIIE or High-Intensity Intermittent Exercise. This is a type of exercise program wherein the person doing it must perform cardiovascular movements in intervals. The strategy is for the alternating exercises to be done in a short period of time with much intensity and lesser time to recover.

You don’t need to do thirty minutes of treadmill each day for your cardio. It is also not advisable to include stationary bike exercise daily if it bores you to death! Nothing can be worse when it comes to physical fitness – performing exercises that you don’t like and that you’re not motivated for. Fitness experts believe in the powerful effect of HIIT. It can really move mountains in many ways, so to speak.

Losing weight can be frustrating at times. But you are not alone in this journey. Everybody who has ever tried to shed off excess pounds will feel this way, at one point – “This is useless. I will not lose weight. There’s nothing I can do about it. I better stop before go all the way just to be disappointed”. Well, you really do need to stop being a negative thinker and focus on how to enforce a positive vibe. You must also give HIIT a chance because this type of training will give your body the surge it needs to keep on losing weight – believe it!

You can never lose weight with exercise alone and in the same manner you cannot just shed off pounds by counting calories. These two very important things must go hand in hand. You have to maintain a healthy way of eating and you must exercise at the same time. This is absolute if you want to lose weight in a healthy way.

Now, as for HIIT, a study was conducted by researchers from McMaster University. McMaster University is a public research university based in Hamilton of Ontario, Canada.

They had 40 individuals, mixed men and women, all of which are out of shape but still in the healthy body range. These people do not regularly exercise and if ever they did exercise, it wouldn’t be more than one hour each week.

Now, the study was about comparing the results on people in a moderate exercise program with high-intensity interval training. A group performed the former and another group was assigned the latter. They had to follow their exercise three times a week for the six weeks.

The group performing the HIIT had to exercise nonstop and in high-intensity for about a minute and in ten intervals. Their heart rate was up to 95% every time they exercised and after each minute of burst, they had a minute to rest. All in all, the program with the exercise and rest altogether, it was a good 20 minutes.

As for the moderate exercise group, they had to consume thirty minutes of cardio and their heart rate would only rise up to 75% max. The amount of calories burned by the 20-minute HIIT and rest system (10 minutes workout and 10 minutes recovery, alternate each minute) with the 30-minute moderate work out was about the same.

The subjects of the research grew stronger by the day. Their heart rate, work load and body exertion were recorded for each exercise session as well. This happens after every minute on the HIIT group and every other minute for the moderate group. The participants of both groups expressed different levels of enjoyment while performing the workouts.

What the researchers did was they increased the work load since they were getting better by the day. Their heart rates needed to be elevated for the exercise to work. But a very important issue was observed – those who performed HIIT were more inclined to do the workout each day compared to the group performing the moderate intensity exercises. The moderate group stayed at a constant pace and some had diminished interests and with that, diminished results.

This led the researches to a conclusion: when exercising, the person must find the exercise enjoyable to perform otherwise; he or she will lose interest in it and eventually stop doing the exercise. This makes total sense.

Is HIIT enjoyable? Oh yes, 100%! It will burn calories faster and the person doing the exercise will also find working out as a “happy” time. At the end of the day, these are the only things that matter, right?

Sample HIIT routine: (beginners)


March in place for 30 seconds

Jog in place for 30 seconds

Do a standing backstroke move for 30 seconds

Do a front lunge move on each leg for 30 seconds

HIIT ROUTINE (20 seconds exercise and 10 second rest)

  1. Traditional or Modified Push-Ups
  2. Jumping Jacks
  3. Squats
  4. Traditional or Modified Tricep Dips
  5. Sit Ups

Do this for 3 rounds.