The benefits of HIIT

Around the health and fitness traps, there’s been one word (or acronym, rather) on everybody’s lips – HIIT. Otherwise known as high intensity interval training, HIIT exercises have become especially prominent over the past few years thanks to social media (fit-fluencers, we’re looking at you) and the simple core philosophy of the workout, which is to train smarter, not longer. So for those who are seeking to lose weight without spending hours in the gym, HIIT can provide a fat-burning, time-saving solution. It’s fast, it’s furious but the interval nature of the workout means that you get plenty of rest in between the exercises, which nobody can complain about.

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Who knows? You might have even tried a HIIT workout without even realising it – many major fitness franchises such as F45 Training and Orangetheory Fitness revolve around high intensity interval training. But you don’t need to attend a fancy fitness studio to reap the rewards of HIIT – it can be done anywhere, anytime, so you don’t even have to leave your lounge room. To find out more about the calorie-torching, time-efficient benefits of HIIT, we spoke to personal trainer and founder of Body Weight Built, Matt Fox.

What is HIIT?

So what exactly does HIIT involve and why should you be ditching your faithful aerobics class to give it a try? “HIIT is a form of highly effective exercise. HIIT can be a great option when you’re short on time and want to get the most out of your work out,” explains Matt. “This form of training involves a short burst of high intensity training followed by a short period of rest or low intensity exercise. You then repeat between the two exercises for a period of 20-30 minutes.”

Now I know that you’re thinking – only 20-30 minutes? Surely that’s not long enough to help me lose weight! But according to Matt, it really is. “HIIT can range from as little as 5 minutes! The key to a good HIIT session is to exercise as hard and intense as possible for your fitness level in the intense time,” he says. “Then you recover and rest as much as possible in the recovery time.”

Recovery time is an integral part of a HIIT workout as it allows your heart rate to slow, which means your body will have to work extra hard to increase the rate when you begin the intense exercises again. “If you don’t allow yourself to recover for the adequate rest period, this could limit the results and the effectiveness of the training,” says Matt. So make sure you’re getting lots of rest while you exercise (words we never thought we’d write but we’re so here for it!).

It also doesn’t matter what your fitness level is because HIIT allows you to go at your own pace. “Anyone can participate in HIIT training as the exercises and activities used can vary in level to suit the participant,” explains Matt. “As your fitness level improves you can always increase the intensity you train at or swap different exercises around to mix it up. That’s the great thing about HIIT – there is always room for improvement.”

What are the benefits of HIIT?

You’ve now got a solid understanding of what a HIIT workout involves, but apart from the time-saving aspect, you’re probably wondering what’s in it for you (and your body!). “Not only is this method time efficient but it also has amazing fat burning benefits. Studies have found that a HIIT session can boost your metabolism for hours after the workout! You can also get cardio and strength training done in a single session,” says Matt. “HIIT can also help your body with oxygen consumption, build your endurance, reduce heart rate and blood pressure, reduce inflammation, reduce blood sugar levels and it can also be more effective in improving insulin resistance than continuous exercise.”

Phew! That’s a lot of benefits. But when it comes to weight loss, HIIT really is king. “The intense bursts of energy output required for the intense exercises, followed by the shorter rest periods, helps to improve your anaerobic fitness while also working your muscles and improving your strength, endurance and better utilisation of your body’s energy during your workout,” explains Matt. “HIIT engages the phenomenon that is EPOC (Excess Post-Exercise Consumption) meaning you will burn fat at a faster rate and continue to burn calories long after your workout is finished.”

In lazy-girl terms? You can work out for less time, which means more time on the couch watching RuPaul’s Drag Race – and you’ll still be burning calories! This also equates to less workout sessions during the week. “Depending on your fitness level HIIT should be done anywhere from 2-5 times per week,” advises Matt. “Try to have at least one rest day or yoga in between to maximize the results from your HIIT training.” Pass the interval timer, I’m sold!

Where can I do a HIIT workout?

This is the best part – you can do a HIIT workout literally anywhere. “You can make HIIT sessions extremely versatile and they can be done to suit your surroundings,” says Matt. “So not only can HIIT be done at home but it can be done wherever you are. If you are on holidays, away for work or not able to get to a gym, you can simply do a HIIT session any time from anywhere.” Sure, that might mean you don’t have a ‘get-out-of-exercise’ pass on your next business trip, but your toned booty will be all the reward you need, right?

Online programs, such as Matt’s Body Weight Built, make it simple to do a HIIT workout whenever, wherever. “Body Weight Built offers customized programs specific to the client's goals,” says Matt. “These include targeted HIIT sessions you can do without needing a gym. Perfect for home, park and beach workouts!” Other awesome online programs with HIIT components include KICGirls and SWEAT by Kayla Itsines.

If you’re more of a group training goddess, then don’t worry – there are a whole host of studios you can attend. The aforementioned F45 Training and Orangetheory Fitness are great calorie-burning options, but you can also find a HIIT workout at your local Fitness First or Goodlife Health Clubs.

Better still, don’t go anywhere! To give you a taste of what a HIIT workout is like, Matt has shared a killer HIIT workout that will have your heart pounding, endorphins rushing and calories burning.

The HIIT workout

1. High Knees

Work for 20 seconds, then rest for 20 seconds, for a total of six rounds.

2. Jump Squats

Work for 20 seconds, then rest for 20 seconds, for a total of six rounds.

3. HIIT circuit

Repeat the following exercises one after the other without resting in between. Rest at the end of the round for 2 minutes and repeat the circuit 5 times.

Step ups – work for 30 seconds

Bench dips – work for 30 seconds

Reverse lunges – work for 30 seconds

Plank – hold for 30 seconds

Shuttle run (sprint) – 50 metres

Sumo squats – work for 30 seconds

And you’re done! Excellent job, beauties.

For further information on how to get your health & fitness back on track outside of the gym visit Body Weight Built.

Have you tried a HIIT workout?