HIIT: What is it?

HIIT is an acronym for high-intensity interval training. It’s a type of workout that alternates between periods of intense exercise and rest, usually lasting between 20-30 minutes. Sometimes it is as short as 5-10 minutes, but almost never will it go longer than 30 minutes.

The idea behind HIIT is that it allows you to burn more calories in less time than traditional steady state cardio workouts.
HIIT has been shown to help with fat loss, improve your health and fitness levels, boost your metabolism (meaning you’ll burn more calories even when not exercising), increase muscle mass and strength as well as improve mental focus and clarity.

Plus, you avoid the muscle wasting you can come across with consistent steady state cardio. That’s an important note, because preserving your gains is important to you.

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The Science Behind HIIT and Fat Loss

High-Intensity Interval Training (HIIT) is a popular exercise style that involves short bursts of intense activity followed by periods of rest or low-intensity exercise, and these workouts are absolutely fantastic for fat loss. This type of workout is designed to get your heart rate up and keep it there for the duration of the session.

HIIT workouts typically range from 10 to 30 minutes and can be done with or without equipment. Some examples of HIIT exercises include sprints, jumping jacks, burpees, and kettlebell swings. The key to HIIT is to push yourself to your maximum effort during the high-intensity periods, which can be challenging but also very effective.

The benefits of HIIT are huge. One of the main advantages is that it can help you burn fat and lose weight in a shorter amount of time than traditional steady-state cardio. HIIT has also been shown to improve cardiovascular health by increasing your heart rate variability, which helps your heart adapt to stress and recover more quickly. Additionally, HIIT can help increase muscle mass and improve muscle endurance, making it a popular choice for athletes and fitness enthusiasts alike.

The science behind HIIT lies in its ability to stimulate the body’s metabolic pathways. During high-intensity exercise, the body uses up its stores of adenosine triphosphate (ATP), which is the primary source of energy for muscles. As a result, the body is forced to switch to other energy sources, such as fat and glycogen, to keep up with the demands of the workout. This process, known as anaerobic metabolism, leads to an increase in the production of growth hormone and testosterone, which can help increase muscle mass and improve overall fitness.

HIIT workouts are a great way to burn fat and build muscle. They’re also a convenient way to stay in shape, since you can do them anywhere.

HIIT Workouts for Fat Loss

Here are some examples of HIIT workouts that are effective for fat loss:

HIIT Workout 1: Bodyweight Tabata

Equipment needed: None


Warm up for 5-10 minutes with light cardio (like jogging or jumping jacks).

  • Perform 20 seconds of high-intensity exercise (such as burpees), followed by 10 seconds of rest.
  • Repeat for a total of 8 rounds (4 minutes).
  • Take a 1-minute break.
  • Repeat steps 2-4 for a total of 4 rounds (16 minutes).

Cool down with 5-10 minutes of static stretching.

HIIT Workout 2: Treadmill Sprints

Equipment needed: Treadmill


Warm up for 5-10 minutes with light jogging on the treadmill.

  • Set the treadmill to a high incline (around 10-15%).
  • Sprint as fast as you can for 30 seconds.
  • Rest for 30 seconds.
  • Repeat steps 3-4 for a total of 10 rounds (10 minutes).

Cool down with 5-10 minutes of light jogging on the treadmill and top it off with some static stretches.

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HIIT Workout 3: Kettlebell Circuit

Equipment needed: Kettlebell


Warm up for 5-10 minutes with light cardio (like jogging or jumping jacks).

Perform the following exercises in a circuit, with no rest between exercises:

  • Kettlebell swings (20 reps)
  • Kettlebell goblet squats (10 reps)
  • Kettlebell push press (10 reps)
  • Rest for 1 minute.
  • Repeat the circuit for a total of 4 rounds (16 minutes).

Cool down with some static stretching.

Important Considerations

Start slow: HIIT can be intense and challenging, so it is important to start slow and gradually increase the intensity and duration of your workouts. This will help you avoid injury and prevent burnout.

Before you start any HIIT workout, it’s important to warm up. This will help prevent injury and improve performance. A proper warm-up should last about 10 minutes, and include light cardio (like walking or jogging), dynamic stretching, and a few light strength exercises.

After your HIIT session is complete, it’s equally important to cool down by gradually decreasing your heart rate over the course of 5-10 minutes before completing your cool-down routine (which should include static stretches).

Proper form: Proper form is important for any exercise, but it is especially crucial with HIIT. Poor form can lead to injury and decrease the effectiveness of the workout.

When doing high intensity interval training (HIIT), form is crucial! If you don’t use proper form during these workouts then you could end up injuring yourself–and no one wants that! Make sure your posture is good throughout each exercise. This will help keep injuries at bay while still allowing for maximum results in terms of fat loss/muscle gain/endurance improvement.

Mix it up: HIIT can be done with a variety of exercises and equipment, so it is important to mix it up and keep your workouts interesting and challenging. This will also help prevent boredom and plateauing.

Recovery time: HIIT workouts are typically shorter in duration, but they are also more intense. It is important to allow for adequate recovery time between workouts to prevent burnout and injury.

Nutrition: Proper nutrition is important for any workout program, but it is especially important for HIIT. The intense nature of these workouts can deplete your energy stores quickly, so it is important to fuel your body with the right nutrients before and after your workouts. More info on that in a minute.

HIIT and Nutrition

It’s important to understand the role of nutrition in fat loss and overall health. The main goal of HIIT workouts are to burn calories which aids in fat loss. However, if you don’t eat enough food, if you eat too much, or if you fuel your body with the wrong foods, then your body will be unable to recover from the workout.

To ensure that you’re getting enough nutrients, follow these guidelines:

Eat a balanced diet:

A balanced diet that includes lean protein, complex carbohydrates, and healthy fats can help provide the energy and nutrients your body needs to perform well during HIIT workouts.

Grab a healthy breakfast every morning. This will prevent blood sugar levels from dropping too low during exercise and help keep hunger at bay throughout the day. Try Greek yogurt topped with berries or oats cooked in almond milk for a quick option that provides energy without weighing down your stomach before hitting the gym!

Stay hydrated:

Proper hydration is essential for any workout, but it is especially important for HIIT. Drinking enough water before, during, and after your workouts can help prevent dehydration and improve performance.

Time your meals:

Eating a meal or snack that is high in complex carbohydrates and protein about 2-3 hours before your HIIT workout can help provide the energy and nutrients your body needs to perform well. Eating a small snack, such as a piece of fruit or a protein bar, about 30 minutes before your workout can also help boost energy levels.

Refuel after your workout:

Eating a meal or snack that is high in protein and carbohydrates after your HIIT workout can help replenish energy stores and repair muscle tissue. A handful each of nuts (walnuts are especially good) plus dried fruit such as raisins make an excellent combo here since both provide protein along with fiber needed post-workout recovery.

Consider supplements:

Some supplements, such as creatine and beta-alanine, have been shown to improve performance during high-intensity exercise. However, it is important to consult with a healthcare professional before taking any supplements.

Proper nutrition is crucial for staying safe during any exercise, including HIIT. Eating a balanced diet, staying hydrated, timing your meals, refueling after your workout, and considering supplements can all help optimize your HIIT performance and keep you safe during your workouts.


HIIT is a great way to burn fat and get in shape. It can be done anywhere, doesn’t require any equipment, and can be done by people of all fitness levels. If you’re looking for a way to lose weight fast while also improving your health and fitness level, then HIIT workouts are definitely worth trying out!

If you’re interested in trying HIIT workouts for yourself in the hopes of seeing some fat loss but aren’t sure where to start or how much time it will take up in your schedule (since most studies recommend doing them 3 times per week), we’ve got some resources below that might help:

A beginner’s guide from Men’s Health on how much exercise is needed for weight loss
An article about how many calories are burned during different types of cardio activities

Let Us help You Out

At CONDITIONerd we are here to help you achieve better physical and mental health through exercise. Check out the plans we offer to our customers and see if you could benefit from working with our team. And if you have questions, you can always contact a CONDITIONerd team member

Personal trainers, like those found here, can help guide you on your pathway towards reaching your fitness goals, whether that is getting bigger, stronger, faster, more lean, or just generally feeling better.

We can get you setup with a periodized workout plan, supplement information, and advice on nutrition to help you reach your goals.

The only thing you need is some motivation and a willingness to change some old habits.

Get into contact with us to find out what membership is right for you. In a CONDITIONerd program, you’ll be surrounded by others who can help you to get where you want to be.

Generally, our clients start to see some pretty awesome changes in 2-3 months time, some sooner.

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