Cardio & HIIT, FITNESS, Short On Time

Hit the gym with HIIT!


Hiit training stands for high intensity(really intense!) interval training.

The concept is to perform a number of rounds with high levels of activity followed by rest, then bursting back into high levels, then rest and repeating until you are finished.

Most hiit workouts are 20-30 minutes, total! This is perfect for those busy bees who are pressed for time! Not only is this a time efficient workout, it will burn more fat and calories!

In an article on, Researchers from McMaster University found that 10 minutes of HIIT burned the same amount of calories as a 50 minute cardio session at a steady state.

That’s insane!

To get the hang of hiit you’ll be going back and forth between ‘work’ and ‘rest’ periods. I normally stick to 30 seconds of intensity, rest for 20, work for 30, rest 20…

Once you build a tolerance, try 40 seconds work, 20 seconds rest.

The other great thing about hiit training is that it can be done anywhere. You don’t need to be in a gym or use any fancy equipment.

You can do almost any kind of activity in intervals. If you don’t have access to any cardio machines, you can do hiit with a jump rope, stairs, or even bodyweight movements such as high knees, jumping jacks, burpees, sprints, or squat jumps!

Below is a chart I found on to help give you all an idea of certain hiit workouts.


Treadmill sprints 45 sec. 75 sec. 8-10
Stationary bike 30 sec. 60 sec. 8-10
Prowler (sled) push 30 yard 30-45 sec. 10-12
Battle ropes 20 sec. 40 sec. 6-8
Jump rope 60 sec. 30 sec. 10


Happy Sunday!

Now go hiit it up a notch! 🙂

4 thoughts on “Hit the gym with HIIT!”

Feed Me Your Thoughts

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s