🧠 What is HIIT?
HIIT stands for High-Intensity Interval Training. It involves short bursts of intense activity followed by periods of rest or low-intensity recoveryExample Format:
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30 seconds maximum effort (e.g., burpees)
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15–30 seconds rest or low activity
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Repeat for 15–30 minutes
HIIT can be applied to cardio, strength training, bodyweight movements, or even cycling, running, or swimming.
🔥 How It Works
The Science:
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HIIT pushes your heart rate to 80–95% of your max during intense intervals.
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Recovery periods allow you to partially recover before the next burst.
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This creates a "metabolic afterburn" effect (EPOC – Excess Post-Exercise Oxygen Consumption), where your body continues to burn calories post-workout.
✅ Benefits of HIIT
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Time Efficient
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Great results in 15–30 minutes.
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Fat Loss + Muscle Preservation
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Burns fat while helping retain lean muscle.
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Improves Cardiovascular Health
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Boosts VO₂ max and heart function.
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No Equipment Required
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You can do HIIT with just your bodyweight.
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Increases Metabolism
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You burn calories during and after the workout.
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Versatile
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Can be customized for any fitness level and goal.
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⚠️ Risks & Precautions
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Not ideal for absolute beginners without guidance.
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Can stress joints if form is poor.
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Requires proper warm-up and cool-down.
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Don’t do HIIT every day—2–4 times per week is optimal.
❗Always check with a healthcare provider before starting if you have heart, joint, or respiratory issues.
🏠 Beginner HIIT Workout (No Equipment)
Do 30 sec work / 30 sec rest x 3 rounds
| Move | Focus |
|---|---|
| Jumping Jacks | Warm-up |
| High Knees | Cardio |
| Bodyweight Squats | Legs |
| Push-ups | Upper body |
| Plank | Core |
| Mountain Climbers | Full body |
Rest 1–2 minutes between rounds.
🔑 Tips for Effective HIIT
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Go hard during intense intervals—aim for 8–9/10 effort.
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Stay consistent, not perfect—track your progress weekly.
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Focus on form, especially when tired.
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Hydrate and fuel properly post-workout.