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What is H.I.I.T?

High Intensity Interval Training, otherwise referred to as H.I.I.T. is a mode of exercising that involves alternating between periods of rest and periods of work. It is commonly used for cardiovascular exercises, but can also be modified for weightlifting exercises. Our Brickhaus/Brickhaus Bootcamp is an example of this.

H.I.I.T. is usually performed by working for a period of time at a lower intensity (40-50% max HR) then a shorter period of time at a higher intensity (85-95% max HR). This creates a workout that is short to moderate in length and provides similar, or even better, cardiovascular benefits than steady-state cardio. Not to mention, H.I.I.T. is way more fun and interesting, in my opinion.

Benefits of H.I.I.T. include increased skeletal muscle fat oxidation and post-exercise metabolism (meaning you're better at burning body fat), improved aerobic and anaerobic fitness, improved blood pressure, and improved insulin sensitivity. I could go on and on about the benefits of H.I.I.T. but there's too many to list!

All-in-all, H.I.I.T. is a perfect workout style for those short on time, and still want a really great workout. It's also something that can be applied to most modes of exercising whether its cardio, weightlifting, or even yoga.

One of my favorite ways to do H.I.I.T. is sprints. It's more interesting than just running monotonously and has better fat-burning effects. Here's an example of one of my sprint H.I.I.T. workouts

Hop on a treadmill and set the incline to 4-6%

  • Fast walk 3-4.5 mph for 1.5 min
  • Sprint 20s
  • Fast walk 1.5 min
  • Sprint 25s
  • Fast walk 1.5 min
  • Sprint 30s
  • Fast walk 2 min
  • Sprint 35s
  • Fast walk 2 min
  • Sprint 40s
  • Fast walk 2 min
  • Sprint 45s
  • Fast walk the remainder of the time. You choose how long! I usually try to go for another 10-20 min to optimize fat burning effects

Remember... a sprint is full intensity. It is running as fast as you can for the time. You must be able to push yourself to get the real benefits of this workout.

Give this a try and see how you like it. I, personally, love listening to podcasts or watching YouTube videos while doing this H.I.I.T sprint workout. Accelerate you fat-burning and get a killer workout in less than 30 minutes with high intensity interval training.