Why You Should Be Doing High Intensity Interval Training

What is HIIT?

HIIT stands for High-Intensity Interval Training. HIIT can consist of almost any physical activity in which you push yourself at 100% effort for short bursts – with rest breaks in between. This can include simple activities such as running or cycling, but can also be done with more complicated exercises such as mountain climbers, burpees, and more!


There are a variety of benefits from doing HIIT. Given the fast-paced lifestyle that many people have today, this training style finds the perfect sweet-spot between:

  1. Achieving significant results; and
  2. Minimising your time spent exercising.

Here are some of the benefits you’ll enjoy from incorporating HIIT training:

It’s efficient

The intensity of HIIT means that you burn more calories than regular cardio, in a shorter amount of time (1). This is perfect for those with a tight schedule, as opposed to longer steady-state cardio styles such as slow cycling or jogging, which can be very time-consuming.

It boosts your metabolism, even at rest

Studies have shown that HIIT increases your metabolic rate for a whole 24 hours after doing it (2). Not only do you burn calories while doing the training itself, but you’ll also be burning extra calories for an entire day after doing your HIIT workout, without even lifting a finger!

No equipment required

All you need to do a HIIT workout is yourself, 9 minutes, and a little bit of free space! Sprints outside or exercises on the spot are more than enough for interval training, so you don’t need to splurge unnecessarily on any fancy equipment or expensive gym memberships. This also makes it a great way to stay in shape while on holiday, or in a place where you can’t access your usual exercising facilities.

9-minute HIIT workout

For this workout, you’ll do each exercise for 30 seconds at maximum effort. You’ll get a 30-second rest between exercises, to recover. You’ll do two rounds of each exercise, with a 90-second break between the two rounds. First, we’ll show you the exercise descriptions and some sample videos, so you can be sure you’re doing it right.

The exercises:

High-knees running (on the spot)

This one is quite self-explanatory. It’s similar to jogging on the spot – but instead of normal jogging, you’re going to bring your knees as high as you can with each step, AND you’re going to be going all-out!

Demo video: https://www.youtube.com/watch?v=QPfOZ0e30xg


Start by standing up straight, feet about shoulder-width apart.
Crouch down until you can touch the ground with your palms, and kick your legs out, to end up in a push-up position.
Complete the push-up, return to the crouched position, and stand up again. This is one burpee.

Demo video: https://www.youtube.com/watch?v=5zrN7c6BVw8

Lunge Jumps

Start by lunging forward on your right leg, as you would for a regular lunge – this will be your starting position.
Now, jump up, and switch your legs so that you are now lunging out with your left leg.
Continue switching your legs for the duration of the 30 seconds.

Demo video: https://www.youtube.com/watch?v=y7Iug7eC0dk

Mountain Climbers

Set yourself up at the top of the push-up position – your arms will stay locked out in this position (don’t lower your body).
Bring your right knee up quickly towards your right elbow, and tap the floor with your toe.
You will then switch your legs, so that your left knee approaches your left elbow, and your right leg is extended behind you.
Continue switching your legs for the duration of the 30 seconds.

Demo video: https://www.youtube.com/watch?v=lvaQcFaxL00

Source: Juke Performance

The Workout:

  1. High-knees running (on the spot): 30 seconds

30-second rest

  1. Burpees: 30 seconds

30-second rest

  1. Lunge Jumps: 30-seconds

30-second rest

  1. Mountain climbers: 30 seconds

90 second rest, then repeat 1-4.

Give it a go!

If you’re someone who struggles to find time to train, or you simply want to try something new, give HIIT a go. The intensity, the convenience, and the rush you’ll get from completing your workout will be like no other style you’ve tried before – you don’t know it yet, but it might just be your new favourite way to train!

Alejandro is a chemistry graduate who has pivoted into the world of exercise and nutrition, with a special focus on fitness supplements.
He has 8 years’ experience in the area, including coaching and writing research-based material for clients across the globe.
With the world’s quickly-growing obesity rate, his ultimate desire is to have fundamental nutrition taught in schools; an effort to ensure that the next generation grow up to be healthy, strong, and well-informed about their food and lifestyle choices.

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