HiiT Training

HiiT Training consists of performing high intensity intervals for a short period of time. Why is it effective? To answer this question we need to backtrack a little and look 

at the more traditional type of training and the one that most people out there still do: Low Intensity Cardio Training.

Traditional Low Intensity, Long Duration Cardio:


  • Walking
  • Jogging
  • Stationary Bike
  • Cross Trainer or Elliptical Machine
  • Low to moderate intensity Aerobics classes

Most people will perform any of the above for 30 minutes to an hour, day after day, with little or no progress. Also, with all of the time constraints, why do people still do this type of workout?

Some reasons:

  • It’s easy- This type of training is easy to get used to, and there is a very low or even zero chance of having the lactic acid build up that causes most people to quit. Why do you think almost any one with an average fitness level can hop on the elliptical machine and go non-stop for over an hour?
  • Its low risk – If you are way over weight, or have certain conditions, low intensity is safe and can be prescribed to almost anyone.
  • It has been pounded in everyone’s brain that the number one way to lose weight or burn fat is to perform aerobic training. Although this form of training can burn a higher percentage of fat than high intensity training, it doesn’t mean you will burn more fat by the end of the day. This is an outdated fat loss modality and doesn’t work very well at all long term!

Let me explain; In a nutshell low intensity training will help you burn a certain amount of fat and calories in the time that you are actually exercising and not much more than that. It has been documented that low intensity training burns about 50% of fat for energy while training. Not bad. HiiT Training will use about 40% of fat for energy while training. Not much of a difference between the two.

As I mentioned above, low intensity training only burns fat calories for the amount of time you are working out. This means that as soon as you stop exercising, fat burning basically stops. In contrast, Training used in my High Intensity Intervals will spike you metabolism and keep it spiked for the rest of the day, sometimes up to 24 hours! This means that you will continue to burn calories and fat all day long. With this training, fat is not burned much during the workout, rather it is burned for the rest of the day. That is a powerful fat burning system and one that really works.

Not convinced yet? The best way to ramp up your metabolism for the long haul is to build lean muscle mass. Muscle will always need to burn more and more calories even if you are just sitting down. The more muscle you have, the more you burn. Low intensity cardio, especially any kind that lasts more than 40 minutes at a time, will set your body up for catabolism. Catabolism is responsible for the breaking down of muscle tissue. This is what you don’t want. You want to maintain your muscle tissue at all costs. HiiT Training helps keep that muscle tissue in ways that low intensity cardio couldn’t. The right kind of training can even help build lean muscle tissue.

HiiT Training is not only great for fat burning but also has other great “side effects”:

  • Increased Lactic Acid Threshold – Lactic Acid is that burning feeling you get when you work out very intensely. Increasing this threshold means you will be able to do more work, at higher intensities, which means more fat burning and better results.  
  • Shorter Workouts – Which would you rather do, spend 30-60 minutes working out while listening to your high energy dance mix MP3, or just 20 minutes of increased intensity while listening to AC/DC and then you are done? (AC/DC is not a requirement, by the way, but is a great addition to this kind of workout!)
  • Improved cardiovascular System - While trying to recover between interval bouts, your aerobic system has to work hard to overcome the oxygen debt caused by the lactic acid. This in turn helps to increase your aerobic capacity as well. Your over all cardiovascular system will be better off. So not only is your anaerobic system worked, but your aerobic system is as well. By the way, this is how most athletes train.



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