The benefits of HIIT

13th April 2021 | Refocus

HIIT (High Intensity Interval Training) is based around the premise of working to incredibly high outputs for short bursts of around 30 to 60 seconds, followed by an even shorter period of rest.  

This type of workout is particularly effective for those that don’t have much time to train. It also allows for more inventiveness with workouts enabling you to switch between bodyweight and resistance with ease. 

Generally, HIIT exercises work out your entire body, especially your heart and your core, making it incredibly beneficial for your health.  

Outside of fat loss, HIIT training boasts a number of benefits for both your body and mind: 

The benefits

Build your strength

By incorporating different movements, such as squats, push-ups and burpees, HIIT workouts target a number of different muscle groups during one session. 

The intensity and pace of your workout builds muscular endurance because there is limited time for your muscles to rest and re-set between sets. 

Improve your health 

Research has found evidence that suggests HIIT workouts can support and even strengthen your circulatory system.  

In order to keep your muscles performing optimally during HIIT workouts, your heart has to pump blood through the circulatory system faster, delivering essential oxygen and nutrients to your muscles.  

Over time, you can improve your cardiorespiratory capacity (the ability of the heart and lungs to deliver oxygen to the body) and reduce your risk of heart disease.  

Prioritise your wellbeing

With HIIT, you can fit a lot in in a short period of time. It’s an ideal workout for anyone with a busy schedule and people wanting to prioritise their fitness around the demands of everyday life.  

Even if you only have mere minutes to spare, you can fit in an effective HIIT workout with the Tabata training method. Tabata is a type of HIIT that requires 20 seconds of high intensity work followed by 10 seconds of rest, repeated 8 to 20 times in total. Alternatively, you could try incorporating Fartlek training into your routines. Fartlek involves varying the speed and intensity of your cardio workout at your own pace, depending on your mood, your energy and your environment. You can find out more about Fartlek training and how you can incorporate it into your workouts here.  

Develop a stronger mental resilience

Perhaps the most overlooked benefit of HIIT is its ability to build mental resilience. There’s no getting away from it, HIIT is difficult, but by consistently completing these sessions you will discover a mental toughness you may not know you possessed. 


How to incorporate HIIT into your routine

EMOM (Every Minute on the Minute) | 15 Minutes | BEGINNER

15 air squats 

10 burpees 

5 leg raises 


15 burpees 

15 press ups 

10 pull ups 

If you’d like to try incorporating HIIT into your weekly training sessions, you can join our Lean HIIT and Hale HIIT classes in the Club. Alternatively, try out the workout above at home or in the gym.

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