What is HIIT?

What is High Intensity Interval Training?

High Intensity Interval Training is all about speed. Speed during exercises - it's intense. Speed during workouts - usually they last less than 20 minutes and speed for results - an hiit workout will lose up to 9 times more fat than a similar cardio workout. It is mostly used for individuals trying to lose weight but the rate at which it can make you fitter makes it valuable for all types of exercise. It has a number of distinct goals and differences which make it unique.


The workout begins at an intensity of 6 out of 10. This is essentially your recovery routine but is at a faster pace than most. Consider this to be a fast jog.

Each set excluding the last ends off at an intensity of 9. This should be as fast as you can go for a minute. Give each 9 your all.

The last interval of the last set is important. It ends off with a 10. As you are already going as fast as you can, this extends the set by another minute and is exhausting, depleting whatever energy you had left. A lot of times the 9 fades into the 10 with your pace constantly decreasing. You may find that you have already slowed down by the end of the first minute, when you hit the 10 try going back up to full pace, then hold that there for as long as you can. You will almost certainly not be able last but this is key moment in this workout.