High-intensity interval training (HIIT) means short bursts of hard exercise followed by periods of rest or easy movement. It’s popular for a good reason: it improves your fitness and burns plenty of calories in a short time, which makes it ideal for busy people.
Why HIIT helps with weight loss
Because you work at a high intensity, HIIT burns a lot of energy in a short session and improves your cardiovascular fitness quickly. When it’s combined with strength training and a sensible diet, it’s an efficient way to lose fat and get fitter.
How to structure a HIIT session
A simple format is 20 to 40 seconds of hard work followed by 20 to 60 seconds of rest, repeated for 10 to 20 minutes after a proper warm-up. Good exercises include burpees, jump squats, mountain climbers, high knees, kettlebell swings, bike or rower sprints, and boxing rounds on the bag.
Two or three HIIT sessions a week is plenty for most people. HIIT is demanding, so give yourself time to recover between sessions.
HIIT or steady cardio?
Both work. HIIT gets results in less time, while steady cardio, such as a brisk walk along the Sliema seafront, is easier to recover from and easier to sustain. The best choice is the one you enjoy and will keep doing. Many people do well with a mix of both, alongside strength training.
Nutrition to support HIIT
Eat enough protein to support your muscles, and include complex carbohydrates such as wholegrains and vegetables to fuel your sessions. Stay well hydrated, particularly in the summer, and get enough sleep so you recover and can work hard again next time.
Ready to get started?
Move Better Studio is a private personal training studio in Sliema, Malta. See our personal training sessions, or book a free consultation and we’ll build a plan around your goals.