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The Power of HIIT

High-Intensity Interval Training (HIIT) is a training technique involving intense bursts of exercise followed by short recovery periods. It keeps the heart rate up and burns more fat in less time.


Efficient Use of Time

  • For clients with busy schedules, HIIT provides an efficient workout option that delivers maximum results in a short amount of time.

  • Intervals are typically 10s-60s in length, and are followed by Rest of 5s-3m

    • Longer Rest Periods are necessary for maintaining power


Fitness Goals, Experience Levels, and Exercise Selection are key factors when designing a HIIT program.


A 2013 Study published in the Journal of Obesity found that HIIT was more effective at reducing Body Fat than

Steady-State Cardio in overweight and obese individuals.


HIIT also improves your Maximal Oxygen Intake (VO2max). This measures the volume of oxygen that the body can uptake and utilize. VO2max is the gold standard Key Marker of your body's Cardiovascular Fitness & Exercise Capacity


A study published in 2017 by the Journal of Strength and Condition Research found that interval durations of 30s or less were most effective for improving cardiovascular fitness and overall endurance

  • However, longer intervals may be more appropriate for exercises that require a longer time to reach maximal intensity, such as rowing


So.. What's the difference from Steady-State Cardio?

  • Steady-State primarily focuses on Endurance (ex. Hiking, Jogging, Biking)

  • Leads to greater fat loss than No Exercise, but HIIT is more effective for Overall Body Composition

  • Exclusively engaging in steady-state cardio has a higher risk of overuse injuries compared to those who engaged in a combination of HIIT and Steady-state cardio

  • Intensity! The goal of HIIT is to achieve 80% of Exertion with a given exercise

  • The Best Choice depends on an Individuals Goals & Preferences


A 2017 study published in the Journal of Sports Medicine an Physical Fitness found that higher intensity HIIT programs led to greater fat loss and muscle gain compared to lower intensity programs


Advanced HIIT Training

  • Plyometric Exercises: Explosive Jumping movements that use the body's natural elasticity to generate power.

    • Increase Power, Speed, and Athletic Performance

    • Benefits: Efficiency of Movement, Improved Agility, and Neuromuscular Control

    • Ex. Plyometric Push Ups, Box Jumps, Split Jumps, Skater Jumps,


In Conclusion, HIIT can be integrated with Functional Training (HIFT) for impressive results.

  • Benefits: Time management, superior fat burn than Cardio or Strength Training alone, Improves your VO2Max

  • Advanced HIIT: Great for Explosive Power, Athletic Coordination, Agility, and Multiplanar Movements


Now Let's Harness that Power!

or for personalized coaching, book a free consultation to start your journey now


Stay Strong

-Max O.


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