high intensity interval training

High intensity interval training workouts are designed to get you the results you want, faster. And by faster we mean in and out of the gym so you still have time to catch your favorite show. Here’s everything you need to know before you HIIT the gym.

What is high intensity interval training?

Would you rather slog away on the elliptical for 60 minutes or get an intense (and effective!) workout in less than 30 minutes? We know your time is valuable, and the last thing you want to do is spend an hour or so at the gym while you could be spending those precious free moments with your family.

You already give maximum effort in everything you do, so why not your workout? HIIT workouts are fast because you do each move with 100% integrity. You’ll channel all of your energy into that exercise and are rewarded with a short break before you start your next set. Other rewards include:

  • Metabolism boost. You can burn calories for up to 48 hours after your workout.
  • Cardio without losing muscle. Did you know steady cardio like running or biking might make you lose that hard-earned muscle?
  • Healthy heart. As you push your body to the limit, you’ll enter the anaerobic zone, which helps strengthen your heart and improve your endurance.

Don’t know where to begin? Get professional advice during your complimentary personal training session at Boost Fitness. Our trainer can walk you through how to create a great HIIT routine for your fitness level.


How to create your own HIIT workout

As long as you give it your all, there’s no wrong way to do an HIIT workout. Some people prefer to do circuits that train certain muscle groups, while others take a whole body approach. Remember that you want your workout to be quick and efficient… but you also want it doable. We’re teaching you how to build your own workout; tailor it not only for your current fitness level, but also to save you time from scoping the internet for a pre-made one. All Boost Fitness locations have free WiFi for members, but we can’t always promise your Pinterest workout will load when you need it.


To stay true to the principles of HIIT, we’d suggest keeping your workout from 10 to 30 minutes. How long your workout is depends on your interval length.

Interval length

One minute doesn’t seem like a long time – until you’re doing push-ups. It might take you some time to find your perfect balance, but here’s what we suggest:

  • Beginner: 30 seconds work, 30 seconds rest
  • Intermediate: 45 seconds work, 15 seconds rest
  • Advanced: 60 seconds work, 30 seconds rest

Don’t worry – you don’t have to keep count or have your eye on the clock. There are lots of free apps that alert you with two different tones depending on whether it’s time to move or catch your breath.

Cardio exercises

Get your heart pumping with a mixture of these intense moves:

  • Burpees
  • Jumping jacks
  • Squat jumps*
  • Jog in place
  • Jump rope
  • High knees
  • Butt kicks
  • Mountain climbers

* Plyometrics is a great way to raise your heart rate. If you’re up for a challenge, add jumps to your favorite variations of squats and lunges.

Strength exercises

HIIT workouts are cardio and strength in one. While these moves are still intense, some of them allow you to have an active rest.

  • Push-ups
  • Kettlebell swings
  • Squats
  • Lunges
  • Tricep dips
  • Sit-ups
  • Russian twists
  • Plank
  • Deadlifts
  • Bicep curls

The list could go on and on. Take some of your favorite strength moves, and add them to your HIIT routine. Keep in mind that you’ll be moving at a fast pace and doing a lot of reps. So if you are using weights, make sure they’re on the lighter side.

Can’t wait to get started with your high intensity workout but don’t have a membership? Not to worry! Download your free day pass to get started today.

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