You may have heard of the term “HIIT” workout but never understood what it means, or its purpose. HIIT, or High-Intensity Interval Training, is a powerful tool for weight loss, especially if paired with a low-carb diet.

What is it?

HIIT is a style of exercise in which you alternate between quick, intense exercise spurts, into a short and less active recovery period. The idea of this switching between low and high-intensity intervals is to keep your heart rate up.

What Happens During HIIT Workouts?

When performing the high-intensity intervals, your body will begin to demand more oxygen, creating what is known as, excess post oxygen consumption (EPOC). In addition to the demand for more oxygen, after doing a HIIT workout, there is an incredible shift in hormones.  The body reduces the amount of cortisol, the stress hormone usually released in long-duration cardiovascular exercise, instead releases growth hormone which helps to have anti-aging and weight loss effects. Due to this incredible hormone shift and the oxygen shortage, studies say that HIIT increases your metabolism for the next 48hrs. That’s right! You will still be burning calories for the next two days after your HIIT workout!

How Do I Get Started?

In addition to all of the great hormone and metabolism benefits, the great thing about HIIT workouts is convenience. HIIT training requires no expensive equipment and can be done almost anywhere! Most HIIT workouts can be done in 30-mins or less, making it easy to fit in a busy schedule. Here is an advanced 30-minute HIIT workout we created for you! Note: If an exercise is too intense for you, accommodate. For example: If you are just getting started with working out and all of this is looking too daunting but you still want the benefits of HIIT training mentioned above, I recommend that you just take a walk.  For 30-60 seconds, walk fast followed by 30 seconds of slower walking. This will give you some of the benefits of HIIT training and allow you to build your endurance.  When this becomes too easy, gradually increase the intensity until you are able to move to more advanced workouts.  

Circuit One (High Intensity)

Burpees - 60 seconds

Crunches - 30 seconds

Squats - 60 seconds

Rest  - 30 seconds

Circuit Two (High Intensity)

Jumping Jacks - 60 seconds

Flutter Kicks - 30 seconds

Run fast in place - 60 seconds

Rest - 30 seconds

Repeat 5 times

  After completing your HIIT workout, it is important to hydrate and stretch! At the beginning of working out like this, you may feel very sore and tired after the exertion of energy you put your body through. You should also replenish it with proper nutrition and supplements. Ready to try a HIIT workout but need proper training? Our health coaches, are here to help! Call us at (844) 789-8446 and let’s get you feeling like a new and healthier you!
Medically reviewed and written by:

Dr. Jason Olafsson

February 12, 2021 — Dr. Jason Olafsson