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High Intensity Interval Training (HIIT): Efficient, Effective, and Entertaining

We often hear people say they don't like cardio because it's  boring or difficult to spend an extended period of time on a cardio machine.

Whether due to time constraints, a history of injuries, or simply just hating the idea of running, many of us find ourselves pondering how we could possibly shed any weight without hopping on a treadmill for an hour every day.

If you found yourself agreeing with these statements, then High Intensity Interval Training (HIIT) may be the perfect fit for you. Cardio exercises shouldn’t be limited to running, cycling, or climbing the stairs, especially if you don’t find them enjoyable. Cardio exercises can be quick, easy, and in the comfort of your own home. 

Incorporating HIIT sessions into your schedule can be a great fit for anyone because they are efficient, effective, and entertaining: 


Do you ever feel like you’re just too busy to drive to the gym and exercise for an hour? Use a HIIT workout instead.  You can perform this workout at home with minimal equipment. HIIT sessions can be easily incorporated into your busy schedule because an effective HIIT session can last anywhere from 10 minutes to 45 minutes.  


Research has shown that HIIT exercises burn just as many calories as steady state cardio, but in half the time; so if you choose to complete a 30-minute HIIT session, you’d be burning the same amount of calories as a 60-minute jog on the treadmill. 

Research has also shown that HIIT sessions (when compared to steady state cardio) result in greater excess post-exercise oxygen consumption (EPOC) meaning that more calories are being burned for up to 24 hours after your workout. 


If you’re someone who gets bored easily during exercise, then don’t worry, because there are endless amounts of exercises that you can incorporate into a HIIT session. By simply Googling “HIIT exercise ideas” you’ll be able to find plenty of exercises to target specific muscles you want to focus on, so you’ll always be able to plan a HIIT session with some movements you love, and some movements you’ve never tried before. 

A HIIT session consists of alternating short periods of maximum effort and short periods of rest, and this combination is then repeated several times.

 See the HIIT workout below to try at home!

-Burpees for 45 seconds, 15 seconds of rest 

-Jumping jacks for 45 seconds, 15 seconds of rest 

-Squat jumps for 45 seconds, 15 seconds of rest 

-High knees for 45 seconds, 15 seconds of rest 

-Ice skaters for 45 seconds, 15 seconds of rest 

These can all be repeated for 3 rounds for a total of 15 minutes. 

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