Some Helpful Tips for High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) workouts are popular for a number of reasons, in particular because they are 1) good for fat burning, 2) time-efficient, 3) effective for building strength. For people without a lot of time to spend at the gym, a HIIT workout is one of the best regimens for maximizing results from working out. Today’s guide is all about how you can better max out a HIIT workout and keep moving strong with minimal soreness afterwards. 

You can do a HIIT workout on your own, but working out with a personal trainer or in a class is a great way to get started with a lower chance of overdoing it. It’s also just a lot of fun working out with other people! If you are in or near Timnath, sign up for a HIIT class at Studio 68. Our classes involve activities like:

  • Jump Squats
  • Burpees
  • Mountain Climbers
  • Planks
  • Alternating Side Lunges
  • Forearm Planks
  • Barbell Exercises
  • Battle Ropes
  • And More

If you want to give our local gym a test drive before you buy a membership, we offer free gym passes so you can try it out! We strive to be a luxury gym, with a wide variety of health and wellness classes. Our schedule is always being updated, so be sure to check that out for what classes we will be having this week!

Studio 68 is more than just your typical gym — what makes our fitness studio different is our commitment to providing custom-fit, comprehensive health and wellness solutions, integrated into your overall short- and long-term wellbeing goals. Our fitness center is oriented towards fostering community, vitality, strength, and wellbeing. Work with us and other members to better achieve your fitness and personal goals. Claim your free gym pass today!

Tips for Superior HIIT

These tips regarding improving your HIIT workouts are broken up into two sections. In the first part, we discuss some things to do for people just getting started with HIIT. Then, we move on to focusing on a few things that people who want to take their HIIT training to even higher levels of efficiency should do.

Starting & Sticking with HIIT

Many people are tempted to give it 120% when they get started doing HIIT workouts for the first time — but this is a surefire way to make sure you don’t stick with it for long. Results from HIIT workouts require commitment and vision, and if you go in super hard from the first class, there is a high likelihood you won’t be able to stick with it for very long, as you can easily injure yourself or burn out quickly. This doesn’t apply to everyone, but if you aren’t used to higher intensity workouts, you need to give your body time to adapt to it. It’s better to start at a more moderate level of intensity and then ramp it up than it is to start with a higher intensity than your body is prepared for and burn yourself out.

As you progress with high-intensity workouts, it’s a good idea to start with shorter sessions, separated by several days of rest/recovery, and then start adding more days of it a week, with longer sessions, as you go. Don’t increase all the variables at once though. Step by step! A personal trainer from Studio 68 will be able to customize a growth curve plan to help you maximize your results without getting injured or burnt out. 

To maximize your HIIT workout performance, you really don’t ever need to do more than three workouts a week. After that, the returns diminish and the risk of stress injuries and overuse become high. Give your body the time it needs to adequately recover. 

You must also allow yourself to recover adequately during a workout, otherwise, you’re not really doing a HIIT workout. Instead, you’re doing a high-intensity cardio workout. As an interval workout, the idea is to both RAISE and LOWER your heart rate. So plan enough time within the workout so your heart rate goes down.

The last tip for newer people to HIIT is to consider combining regular cardio with your HIIT workout. For example, doing 15 minutes of HIIT after warming up and then doing 15 minutes of cardio, followed by a cooldown. 

If your goal is to start toning your muscles and burning fat and calories, HIIT is a great way of achieving it. If you want to get help customizing your HIIT workout, to challenge yourself, and to have some fun in the process, sign up for a free HIIT class with Studio 68 Fitness in Timnath today!

Increase Your HIIT Efficiency

For people who have been doing high-intensity interval training now for a while and are used to it, here are some tips for maxing out your workouts. 

#1: Think About Timing

Of course, if you come to one of our classes, we handle this for you, but if you are doing HIIT solo, timing can make a huge difference in your results. Typical HIIT sessions should last from 4 to 15 minutes. Instead of building a 30-minute workout without breaks, break your workout into smaller, high-intensity intervals with recovery periods long enough for your heart rate to go back down. The more you do HIIT, the shorter period of time it will take for you to be ready for the next interval. Taking well-placed breaks also gives you the ability to invest more explosive amounts of energy into the exercises. 

#2: Increase the Intensity

Don’t get complacent about your workouts! Keep challenging yourself! Avoid hitting fitness plateaus by adding extra work intervals or gradually reducing rest duration between intervals. 

#3: Integrate Strength Training with HIIT

Just because HIIT is primarily cardio, it doesn’t mean you shouldn’t incorporate weights. Combining weight training and HIIT is a very effective method of building lean muscle mass and strength. If you are at the point where integrating strength training is a reasonable decision, consider starting with a short warm-up, doing 15 minutes of strength training, then rounding out your workout with 15 minutes of HIIT. Combining these two together can make for a very well-rounded, effective fitness plan. 

Get Your Free Gym Pass in Timnath

HIIT classes are a great way of getting started on your high-intensity interval training journey. Studio 68 offers HIIT classes to help you build a strong body, mind, and heart. If you want to start feeling the burn, sign up for one of our classes today! We also offer a variety of Les Mills classes, spin classes, yoga, and barre classes. Learn more about our Timnath-based fitness studio, or sign up for your free gym pass today!