Get More From Your Workout


What is H.I.I.T?

H.I.I.T stands for High Intensity Interval Training. This type of training can include repeated exercise intervals at high intensities (80-90% VO2 max) with short rest periods in between.


  • Get fit in less time
  • Burn more calories than steady state cardio
  • Can curb appetite (According to Enette Larson-Meyer, RD, “During vigorous exercise, your body temperature rises, and because working muscles require more O2, your blood flow is diverted from the gut. Both of these factors work to suppress hunger.”)[1]
  • Higher chance of shedding body fat
  • Increased whole-body aerobic capacity[2]
  • Increased fat oxidation[3]
  • Increases excess post exercise energy consumption[4]
  • Improves metabolism[5]
  • Improves muscle mass and strength if weights are utilized[6]
  • Enhances muscle performance

Understanding VO2 Max

“VO2 max is one of the strongest indicators of good health,” says Dr Niels Vollaard, a physiologist at the University of Bath who led the study. “People with higher aerobic fitness live longer and have less chance of getting certain diseases.”[7]

-How well your muscles and tissues use oxygen

-The more fit you are, the longer it will take to reach your VO2 max

-Boost your VO2 max by increasing intensity in your workouts. Increase intensity to 80-90% of max HR (220-your age +/-7)[8]

Treadmill Workouts

 5 minute Warm Up

Total TM Running Time


Interval Duration

0-5 Easy Jog/Warm Up 5 minutes
5-5:30 Sprint :30s
5:30-6:30 Jog 1 minute
6:30-7:15 Sprint :45s
7:15-8:15 Jog 1 minute
8:15-9:00 Sprint :45s
9:00-10:00 Jog 1 minute
10:00-10:30 Sprint :30s
10:30-11:00 Jog :30s
11:00-11:30 Sprint :30s
11:30-11:45 Jog :15s
11:45-12:15 Sprint :30s
12:15-13:30 Jog 1 minute 15s
13:30-14:00 Sprint :30s
14:00-14:30 Jog :30s
14:30-15:00 Sprint :30s
15:00-20:00 Easy Jog/Cool Down 5 minutes

Rowing Machine

“Go flat-out for 30sec then do 2min slowly,” says Mark Coles, a fat loss specialist at M10 Fitness. Repeat 4 times 2-3 times per week. “This stimulates growth hormones and increases fat loss,” he says.

Gym Workouts

1)  This squat-jump combo by exercise scientist Jeff McBride takes 10min. Perform squats with the heaviest barbell you can for 3 sets of 3 reps with 60sec rest in between. Break for 2min, then jump as high as you can for 3 sets of 10sec, resting 30sec between sets.

2)  Circuit 3 Rounds (Perform each exercise for 30 sec/30 sec recovery) 1minute recovery in between rounds

  1. Chest Press on SB
  2. Squat to Squat Jump
  3. Bicep Curls
  4. Lunge
  5. Jump rope
  6. Plank


What is Tabata?
Developed by a Japanese Scientist, Izumi Tabata. His studies showed using the Tabata training system athletes improved their aerobic and anaerobic systems. Tabata is high intensity intervals with minimal rest.

Tabata training method:[9]

  • 4 minutes long
  • 20 seconds of high intensity training (90% or higher)
  • 10 seconds of rest
  • Total of 8 intervals


Interval 20/10
8 total intervals
1 minute rest
Repeat 4 times for a total of 20 minutes

  1. Push up
  2. Sumo Squat w/OH press
  3. Push up
  4. Sumo Squat w/OH press
  5. Squat jumps
  6. Plank
  7. Squat jumps
  8. Plank

[1] (Liao, 2013)

[2] (Perry, Heigenhauser, Bonen, & Spriet, 2008)

[3] (Perry, Heigenhauser, Bonen, & Spriet, 2008)

[4] (Paoli, et al., 2012)

[5] (Paoli, et al., 2012)

[6] (Paoli, et al., 2012)

[7] (Fit in 180 Seconds)

[8] (Taking It To The Max, 2013)

[9] (Tabata Training)

2 thoughts on “Get More From Your Workout

  1. Pingback: How You Can Get Your Body In Its Best Shape Ever With HIT Fitness | Fitness for HealthFitness for Health

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