Fitness Tips

By: Sarah Willoughby

What is H.I.I.T.?



H.I.I.T., short for high intensity interval training is a system of organizing cardio respiratory training which calls for repeated bouts of short du543ration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery”(

How is H.I.I.T. Performed?


On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7 for about 30 seconds to 3 minutes.


How to Determine Intensity


First, figure out your max heart rate (220-age) in order to reach high intensity for a work out. When using max heart rate (MHR) as a guide, high intensity can be considered exercising between 90-95% of MHR for sprinters and 60-85% for the average person.


High Intensity Cardio is designed to burn fat. Unlike long distance cardio, H.I.I.T. does not create stress on the body. When you run long distances your body tries to minimize stress by enhancing efficiency; this gets rid of metabolic tissue (muscle). That is why sprinters are able to increase muscle while maintaining low body fat.

H.I.I.T. also burns more

 fat than endurance training. Increasing the intensity in your workout regimen  makes your body work harder to recover.  This extra work is extremely effective for burning fat.


Workout One:

        Jump rope for 30 seconds

       Rest for 30 seconds

           3 Rounds


        Workout Two:

Walking Lunges for 45 seconds

           Mountain Climbers for 45 seconds

          Burpees for 45 seconds

        Rest for 30 seconds