Everything you need to know about HIIT

Hey Sistas! Before we dive into HIIT and how we’ve found it to be an incredible addition to our lifestyle, it’s worth noting that these exercises are intense so always take into account your fitness levels and speak to your doctor before embarking on a new exercise program!

"HIIT" is short for "High Intensity Interval Tranining", and it’s become one of the most popular forms of working out, partly because of its effectiveness in aiding weight loss, and how short the workouts can be!  

But it’s not just about the calories, studies have suggested that HIIT can also increase your VO2 Max levels (an important indicator of cardio fitness levels) and also reduce your lactate accumulation, so you can push even harder during training.

There are 3 main levels of HIIT Training: 

  1. Beginner (Timmons Method): 20 seconds of intense work, followed by two minutes of active recovery (eg walking) or even complete rest. Repeat the cycle three times and the workout is complete!
  1. Intermediate (10:20) – this is 10 seconds of intense work with 20 seconds of active or complete rest (with a 10 minute warm up), repeat the 10:20 cycle 7 times!
  1. Advanced (10:20:30): here we do 5 “chunks” of exercise, in each chunk there’s 30 seconds of work at 30% of maximum effort, 20 seconds at 60% and then 10 seconds flat out!

Woman preparing for HIIT Workout Free Soul Protein

What are some exercise options for the “work” portion of HIIT training?

  1. The infamous burpee – done correctly this can be an incredibly effective exercise for both fitness and speed
  2. Lunge jumps – did someone say booty goals? Yes please!
  3. Jump squats – the burn on these is incredible and will definitely work up a sweat
  4. High knees – intense, good for flexibility, and seriously challenging
  5. Starjumps – great for both the upper and lower body, and a massive cardio exercise

In a nut-shell, that’s HIIT training, short bursts of intense exercise followed by short sets of recovery. It’s effective, but also relatively fast to complete, so you can easily incorporate it into a busy lifestyle. It’s important that you fuel your body effectively, especially when you’re exercising. The Free Soul Protein Blends, in both the Vegan and Whey bases, can be used as a perfect recovery shake, we’ve popped a link to them below!

Always remember to warm up and cool-down before, and after, your workout. Stretching is often overlooked but it’s essential to ensure longevity and prevent injuries! 

Shop the Free Soul Protein Blends here:

Free Soul Protein Blend with Scoop