How you can benefit from high intensity interval training

You’ve probably heard of high intensity interval training (HIIT), or even done it with out realising!

To put it simply, this is a popular form of exercise that combines two of the most effective fat-burning workouts: high intensity training and interval training.

The best thing about it is you only need to take 20 minutes out of your day! 


What is High Intensity Training?

High intensity training is a form of continuous resistance exercise characterised by a high level of effort and comparably brief and infrequent workouts. Rather than a slow and steady work out, this method uses maximum effort with minimal time.

In a nutshell, the harder your muscles work, the more oxygen they use.

Let’s get the science lesson out of the way first – Your body comes close to something called VO2 max when you train at high intensity, which is the maximum rate of oxygen consumption. This creates the after burn effect – your body continues to burn fat up to 48 hours after you train!

Basically, you exert your body by working as HARD and as FAST as you can possibly go.


What is Interval Training

Interval training is alternating periods of intense effort with periods of moderate to low effort.

What are the benefits behind this method? You burn more calories than a steady work out, boost your metabolism AND it helps build lean muscle build faster than steady training.

Combining High Intensity and Interval Training

By combining these two workout methods, you’ve got the perfect solution to burn fat, create lean muscle and lose weight. With high intensity interval training, you’re creating maximum effort to achieve muscle fatigue and maximum oxygen use in short bursts of exercise.

Studies have shown that 27 minutes of high intensity interval training 3x/week, produces the same aerobic improvement as 60 minutes of steady cardio 5x/week.


Why Is It So Effective?

High intensity interval training keeps your heart rate up and continues to burn calories long after you finish. While you’re getting the family dinner ready, you’re still burning calories. Your body is still working to burn.

Although a popular method of training, you need to make sure you listen to your body. This method makes it easier to overwork yourself and end up with an injury. Pushing yourself is great, but if you find it difficult to go on, make sure to stop. 

Now that you’ve got the knowledge…give it a go!

Here is a high intensity interval workout you can try at home that doesn’t require equipment!

  • 20 x jump squats
  • 15 x lunges right leg
  • 15 x lunges left leg
  • 15 x burpees
  • 25 x mountain climbers

Repeat this 3 times and you’re DONE!

To view this entire workout video, watch Mathew’s Legs and Cardio session, or try a more advanced HIIT Upper Body workout to challenge yourself!

If you’re looking for something at a lower intensity then check out Rada’s Low Impact HIIT workout, or Jacqueline’s Full Body HIIT session.

We’ve got everything you need to stay active so login and book your active training, yoga class and meditation either in the park or online now.

Not a member? Register now for FREE access to outdoor and online fitness classes, live guided meditations, wellness videos, recipes and more!

Live Life Get Active is a registered health promotion charity that offers FREE outdoor activity camps and wellbeing and nutritional programmes to help address obesity, diabetes and mental health. Our vision is to build fitter, healthier and happier communities right across Australia. Our in-park offering is supported by a comprehensive digital offering.

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.