High Intensity Interval Training: It’s a workout but what the $*@% Is It?

by Nov 18, 2019Workouts

I read an article a few months ago that BLEW MY MIND. HIIT (High Intensity Interval Training), has been all the rave for the last few years. But have we actually been doing HIIT or something else?

The article talks about the differences between HIIT(High Intensity Interval Training), HVIT ( High Volume Interval Training), and VIIT(Variable Intensity Interval Training).

In the fitness culture, HIIT involves several exercises usually in circuit form. A good workout can range anywhere between 10 to 20 minutes. I usually try to aim for the sweet spot of 15 minutes with about 3 to 4 circuits.

It can be a ratio of time or reps to rest time. The ratios are usually 1:2, 1:3, or 1:4. For example, every 30 seconds of work, the rest time would be one minute in a 1:2 ratio.

The key is to put in maximum effort during your work time. However, It is really easy to overtrain as well, so if your body is telling you something is off then listen. Form should not be sacrificed at any cost to keep going. Sacrificed form can lead to injuries. Injuries take more time to rehabilitate from then doing the exercise right the first time. It is also important to warmup before for about 5-10 minutes and cool down 4-10 minutes after a HIIT workout. If your in a hurry make it a goal to get in five high-intensity intervals.

There are many benefits to using Interval Training.

  • It’s great to use in a limited amount of time.
  • A great way to mix up a stale workout. I get it. No one wants to lift the same heavy weights every day.
  • Taps into fat stores both during and after the workout.
  • Trains your body to adapt to and recover quickly from high-intensity bouts.

EPOC (Excess post-exercise oxygen consumption) After a workout, your metabolism will continue to stay elevated burning more calories after the workout.

Now, lets get to the nitty gritty! What is the difference between the three types I mentioned above? Which one is the average person doing?

HIIT is consistent workloads at near maximal performance. Near maximal performance should be measured at 75%+ of measured performance, not to be confused with effort. HVIT is maximal or near maximal effort at diminishing intensity. Spoiler alert! Your more likely doing HVIT than true HIIT.

Image by NASM

There is hope. VIIT combines the best of both worlds to increase possible peformance with an adequate recovery, decrease injury, and increase EPOC. It mixes higher intensity intervals with shorter recovery periods and lower intensity bouts with longer recovery periods in order to restore energy depletion.

Below I’ve included four exercises I picked to make a fun “HIIT” workout. The goal here is to do 30 seconds of full effort work for each exercise paired with 1 minute of rest. My goal is always to get at least 3 circuits in. Feel the burn! Feel the sweat!

TRX Pushups w/ Knee Tucks

Keep abs braced

Head Relaxed, not tucked

Keep Hips Up during Knee Tuck

Split Jumps

Keep Abs engageed

Land softly with heels planted into ground

Dont let knees go over your toes

Jump as high as possible

Bring feet together in mid air and switch

Renegade Rows

Abs Braced

Dont forget to breathe

Pull the dumbbells up through the lats(back muscles)

Keep Hips Even Throughout the Motion

Squat Hold w/ Jabs

Get into squat position at parallel to floor height

Keep chest upright

Keep Abs braced

Left punch, Right punch

Don’t forget to breath!

Follow my blog and you will be alerted for next weeks post, “The Killer Kettlebell Workout”. There’s gonna be so much great information to use for your own workouts. You don’t want to miss out! Have a great week loves!

P.S. I’ve included the link to this awesome article here. I found it to be such an amazing read and I’m sure you will too.




  1. Are you utilizing Metabolic Conditioning? – A blog dedicated to functional fitness with an herbalistic twist - […] will create an oxygen deficit known as EPOC that will keep your body burning calories long after your workout…

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