High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT sessions are short (5–20 minutes) where you repeat vigorous exercise in bursts of a few seconds each. They can be exhausting, but very rewarding and you can see improvements quite quickly.

The secret to HIIT exercise isn’t speed, but effort. You have to push yourself hard. As long as you do this, at whatever speed you can do, it will improve your health by:

•    Increasing calories spent after your exercise

•    Improving your metabolism

•    Reducing levels of visceral fat

•    Strengthening your cardiovascular system and,

•    Increasing your blood flow.

HIIT means working hard and where possible this will mean working at your maximum effort, whatever that might be for you. You’ll most likely sweat and get quite hot. If it sounds unpleasant, then at least you won’t have to do it for long! Also, it’s something you can do anywhere and is free! You won’t need to be in a gym to do HIIT exercises as no equipment is needed.

1.     Start with a warm-up, then 30-60 seconds of exercise at your maximum level of intensity.  

2.     Now take a short break of a few seconds (up to a minute).

3.     Next pick a different exercise and do that for 30-60 seconds, working as hard as you can.

4.     Continue like this, choosing between 5-10 different types of exercise.

5.     At the end of this set take a break (of up to 90 seconds).

If you feel you can, then do the same set above once or twice more. As you get fitter, you’ll be able to extend the time you exercise, reduce the rest periods in between and increase the number of sets you do. Overall, HIIT sessions should take between 5-20 minutes in total. Here are some HIIT exercises:

•    Squats/weighted squats

•    Reverse lunges

•    Marching, high knees or jogging on the spot

•    Step ups onto a single step or up/down your stairs

•    Jumping jacks

•    Glute bridges

•    Mountain climbers

•    Lateral skaters or side steps

•    Punching/shadow boxing (optional 0.5-1kg weight)

You can also do your HIIT sessions by cycling, using an exercise bike, a rowing machine or on a cross trainer, if you have one.

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