What is HIIT and How Do I Take Action?
September 10th, 2008
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by Angie Tousignant · Filed Under: Fat Loss Exercise
Hello! Another awesome question…
Q: What is HIIT and how can you take action with it?
A: HIIT stands for High Intensity Interval Training. An ‘interval’ is ANY span of time, such as 30 sec., 1 min., 2 min., that you choose to perform an activity within and at a certain degree of intensity (low to high).
In our book, The Fit Chic, we recommend that you perform HIIT as your cardio component a couple of times each week. If you have a bike, outdoor or stationary, you can interval every 30 seconds. So first you would begin biking for 2 min. to warm up. Then you would pick up the pace so that you are really pushing yourself for 30 seconds (go all out here!), then you slow right down for 30 seconds, then increase for the following 30 sec…then decrease for the next 30 sec…see the pattern?
Keep up this interval for at least 10 solid minutes. Cool down for 3 minutes afterward. This type of cardio training is quite intense. You can perform the intervals using other cardio equipment, or you don’t need any real ‘equipment!’
My favourite way to do this type of cardio is to change what I ‘DO’ for each 30 seconds of high intensity. Here is what I do:
SKIP – 30 sec.
march on spot- 30 sec.
Ride stationary bike (high speed) – 30 sec.
Ride nice n’ easy – 30 sec.
Burpees - 30 sec.
march on spot – 30 sec.
Mountain climbers – 30 sec.
march on spot – 30 sec.
Jumping Jacks - 30 sec.
march on spot – 30 sec.
Run up stairs – 30 sec.
march on spot – 30 sec.
** I will perform all 6 of these different moves at a high intensity and slow down in between. Once I go through all 6, I repeat it again. Sometimes I will go through it a third time! 
**
People like HIIT for a few reasons. It is quick and intense. You can get an effective cardio workout in a short amount of time. Your metabolism will be in ‘high gear’ long after your workout, so you are still burning calories at a higher rate even when you are done!
Personally, I like to incorporate a few bouts of this type of cardio into my training. I enjoy it. I also enjoy my 30 minutes of walking, biking, jogging, and rollerblading. So, if you have never tried this kind of training…give it a shot! It may just be that ‘change’ you are looking for in your routine.
Have an awesome workout!
Cheers to health,
Angie
ISSA – C.P.T.
Good stuff! I’ve been out of the gym for four months since ankle surgery in May and just started back up last week. In one week of HIIT 3x/week (and no other exercise) I have already dropped 3 pounds of fat. My goal is to drop weight to relieve the ankle and HIIT looks like a sure bet.
I especially like HIIT because it doesn’t make me ravenously hungry like steady-state cardio does, so I don’t destroy my progress it by gorging on food after I work out.
Great Suggestions. I will have to try out that workout. sounds perfect for a mother with two kids..
thanks Frank…I’m happy to hear that it’s working for you…I just completed my routine and I’m ready to face the day!
I agree, I feel that it suppresses my appetite afterward for a bit. But, I still like to fit in my 5 small meals each day. So, I still try not to wait too long to eat.
Hi Kimberly…how is HIIT working for you with the little ones around? MIne are 7 and 5 and often they will join in! It’s really cute
Hi there i just wanted to know can i do HIIT everyday for 20min, after weight training for 40min? Won’t my body get into routine then of doing just HIIT? Should i do it every second day and every other day do like 2 types of cardio for longer periode of time at avarg paste?For eg. bike for 15min and running for 15min at avarage speed for me? Hope u can help! Thanks and regards!
Hi Ans, thanks for the comment and questions. My suggestion is to not over complicate the matter here. If you spend too much time thinking about what happens if my body gets used to HIIT and not enough time actually doing it, then you will suffer the fate of many people, which is paralysis by analysis.
Your body will adapt to any program that you do, so don’t waste your time worrying if it will or not. Just do it until your results level off and then try something different.
When it comes to HIIT there are so many different ways to do it. You can go 6 seconds fast 12 seconds slow. 30 seconds fast, 30 slow. 1 minute fast, 2 minutes slow.
You can do a different exercise for every interval like I did in this video: http://www.youtube.com/watch?v=s_9c10ScpZQ
You can do intervals 5 days each week or every other day. You can alternate between long duration cardio one day and HIIT the next. Or you can crank up the work load for 4 to 8 weeks and do both 15 minutes of HIIT and 30 minutes of long duration cardio in addition to your weight training session.
The main point. Just do it. Don’t over analyze. Listen to your body. It gives you all the signals that you need to know.
Scott Tousignant
Hi Scott, thanks for the reply, i did watch the video! I am doing a it, that i promise… i started roughly about 5 weeks ago this Tuesday coming will be starting of week 6 and i am doing great. Lost 10% bodyfat in 4 weeks time! So stoked by that, for the first time in my Life i can see my tummy getting flatter and tighter! Cant wait for the end results! Standing on 16% bodyfat now,i guess i want to go down to 10%, if possible. I want to look lean and ripped (not to muscular)! Thanks so much! O, well done to your great transformation too!
Kind Regards