HIIT Workout Guide 2020

Trigger you Anaerobic Zone & Reap the Benefits of HIIT Workouts

One of the more popular workout systems goes by the name of HIIT, or “High Intensity Interval Training”. It combines high heartbeat rates with short bursts of high output routines. Many gyms have extensive programs based around HIIT, as it shreds calories at a higher rate and in a time efficient manner. More important though, it's so much fun!

4 Reasons to Love HIIT Workouts, a Quick Look

High Calorie Burn in Short Time

HIIT workouts focus around short bursts of increased heart rate to a specific zone. This zone goes by the name of "anaerobic zone" and has been proven to be the optimal zone for burning calories. By doing a set amount of reps per exercise you make the most out of limited time. 

Metabolic Rate Boost


One of the great side effects of doing an HIIT workout is boosting your metabolic rate. Allowing you to increase processing intake and gaining from it faster than usual which contributes to your general health.

Reduce Heart Rate & Blood Pressure

Putting your body under the stress of an HIIT training, will lower your blood pressure. When starting out with HIIT though, you’ll got through tough patches for at least a month. As workouts take place consistently, your body will adapt and you'll be able to control your heart rate, through physical (dis)stress. Naturally, this would only encourage working out more intensely to stay in the zone.

Triggers EPOC; excess post-exercise oxygen consumption

One of the best benefits of a HIIT workout is the fact that it triggers the EPOC effect. Some also refer to it as oxygen debt, a debt that is repaid by an increase of intake. In order for the body to replenish the fuel stores, start cellular repairs and balance hormones, oxygen is used. In combination with oxygen, fat stores are broken down and released as free fatty acids (FFA). Consistently, doing so will result in a decrease in body fat. 

HIIT Workout for at home

HIIT Workout Exercises For At Home


1. High Knees
No better combination of balance, cardio and an elevated heart rate as high-knees.

As the name suggests, stand up straight and jump while raising your knee to about chest height alternating with every jump. Ensure your knees are in constant motion and try doing so for as long as possible to see your heart rate sky-rocket.

2. Burpees
Another favorite to activate your Anaerobic Zone is by doing burpees. The combination of push ups with jumping jacks will start a fire inside yourself that will keep burning for the hours to come.

3. Step-ups 
Alternating legs with step-ups ensure a well-toned lower body. simple to create at home by making use of a simple box, try doing a simple set of step-ups as fast as you can and activate your glutes.

4. Push-ups & Planking
As with starting out running, most people experience a dislike for doing push-ups & planking. For those starting out, it gets better don’t worry. As muscles start to develop and your weight drops, you’ll reach a point where you become comfortable. and that’s when you start challenging yourself. 

Low Impact HIIT vs. High Impact HIIT

Low Impact HIIT Sports

Low impact HIIT is meant for limiting the chances of injury and more to maintain your body’s condition. These routines are not going to stimulate rapid muscle growth, but are great to keep you in shape. When thinking of sports connected to low-impact HIIT exercises you can think of;

- Dancing
- Swimming
- Pilates
- Hiking & Walking 

High impact HIIT is meant to stimulate muscle growth. It's for people that enjoy a challenge. These training routines help you lose the highest number of calories in the least amount of time. They also help increase the density of the bones to get that beach body people are looking for.

                 - P90x
                 - CrossFit
                - LesMills
                - Weight Lifting 

High Impact HIIT Sports

Low impact HIIT is meant for limiting the chances of injury and more to maintain your body’s condition. These routines are not going to stimulate rapid muscle growth, but are great to keep you in shape. When thinking of sports connected to low-impact HIIT exercises you can think of;

- Dancing
- Swimming
- Pilates
- Hiking & Walking  

High impact HIIT is meant to stimulate muscle growth. It's for people that enjoy a challenge. These training routines help you lose the highest number of calories in the least amount of time. They also help increase the density of the bones to get that beach body people are looking for.

- P90x
- CrossFit
- LesMills
- Weight Lifting  

“Preparation is half the battle, Maybe More” -Baleaf

Many underestimate the importance of preparing well before doing their routines. Healthy vitamins, an energy drink for during your workout, healthy fats & protein are crucial for achieving the most out of your workout . Apparel likewise, is very important and ought to cater to your routines to increase ouput;
A breathable t-shirt, a quality breathable base layer, shoes with nubs to prevent injury.

Be smart, don't risk injury and gear up

Workout HIIT Group Session