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What the Heck is HIIT?

“How do I burn fat fast?”

“What’s the best cardio exercise to do to lose weight?”

“What’s the right amount of time for cardio training?”

These are just some of the questions that I have heard over the years as a personal trainer. It seems that most gym goers are stuck in the myth that they must spend needless hours on cardio machines in order to burn body fat. Im here to suggest a more effective alternative that will save you time and gain you better results!

It’s time to try a HIIT workout. What is it? It stands for HIGH INTENSITY INTERVAL TRAINING. Its main concept is interval training at varying speeds. The key to this type of workout is to never allow your body to adjust to one intensity level.

The beauty of interval training is that you have unlimited options with regards to exercise choice:

• Sprinting or jump-roping
• Treadmill, Stair Climber, Stationary Bike or Elliptical
• Punching Bag or Box Jumping

The important point is to push through the high-intensity intervals and then lower your heart rate during the low-intensity intervals. If you do this correctly, you can burn a heap of calories in less then 30 minutes per day and therefore eliminate the “lack of time” excuse!

When participating in a HIIT session, however, it Is vital to have 100% concentration on what you’re doing. All out sprinting on an inclined treadmill is riskier then a steady jog.


HIIT training is an effective fat burner because it produces excess post-oxygen consumption (EPOC). A study by J.W. King of East Tennessee State University showed that HIIT increases the resting metabolic rate for the following 24 hours.

In Layman’s terms: the fat burning doesn’t stop once you get off the treadmill…. It keeps going and going!

HIIT also can help in increasing speed, power, endurance and metabolic rate which all help to burn fat faster.


• 100 meter track sprints or stationary bike: 100m sprint (approx 15 sec) followed by 200m walk or low level ride (appox 90 seconds) and repeat

• Punching Bag: 30 seconds HI, 2 mins rest (walk)

• Rope Jumping: 45 sec speed work, 3 mins rest


• To prevent injury, start each HIIT session with a good warm up and end with a proper cool-down.
• Keep well hydrated to avoid cramping due to high calorie burning in short amount of time
• Drink lots of water before, during and after session.

Its time to use your time wisely and more effectively…. get rid of the long steady paced exercising and the monotony that goes with it. Shake things up and push yourself to your limit and see how quickly you burn body fat.


Former elite athlete, certified massage therapist and KX fitness trainer, Pete’s training style to focuses on body composition and lifestyle change. Utilizing qualities of combined training techniques coupled with alternative disciplines such as Mixed Martial Arts & Strongman, Pete delivers effective and rewarding fitness programs that produce the desired results for all clients.
• Certified Fitness Trainer
• Certified Therapeutic Massage Therapist
• Focus on Intense Cardio-conditioning at HIIT

Conditioning, Cardio, Hiit

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