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High Intensity Interval Training (HIIT)

I was really unaware of the many advantages of High Intensity Interval Training until I had done some research for this blog entry. I knew that it was very good for you, but didn’t exactly know why. Now, I am going to relay all the information I have learned.

First of all, I want to explain the difference between “aerobic” and “anaerobic” activity. Aerobic means “with oxygen.” During low-intensity exercises, your breathing rate and oxygen levels are able to keep up with the exercise, and fat is the main source of energy that is used. Anaerobic, “without oxygen,” is when you partake in high intensity exercises, in which your breathing rate and oxygen levels can’t keep up with the energy demands. Think about it, when you are done sprinting you have to take a minute to “catch your breath.” During this type of activity, the main source of energy is carbohydrates, which don’t require oxygen. An interesting fact about anaerobic exercise is that it increases the metabolic rate after the exercise, which helps you burn fat as well!

OK, so now that we know the differences between aerobic and anaerobic, I am going to explain what HIIT is. HIIT can be done many ways, but I do it using the treadmill. I will start out jogging for a minute (5 mph), and then increase the speed by 1 or 2 mph every minute or 30 seconds until I get to 9 or 10 mph. After that, I go back down to 5.5 or 6 mph and repeat the whole process until i am done with my workout. I am doing both aerobic and anaerobic exercises. Sometimes I will only do three speeds (6, 7.5, 9) to get a higher intensity workout. There is actually a P90X Plus DVD that focuses on intervals, and surprisingly enough it is called Interval X Plus! Who would have thunk it?

There have been many studies that show that HIIT burns more calories in a shorter amount of time than normal cardio workouts. Also, research has shown that for 24 hours after HIIT, your metabolic rate may be elevated, helping your burn more calories and trim unwanted fat. Pretty interesting if you ask me!

If you have any other questions about HIIT, feel free to email me at

Coach Josh

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