High Intensity Interval Training and Fat Loss

What is High Intensity Interval Training (HIIT)?

High Intensity Interval Training is a type of exercise that involves short bursts of intense exercise followed by rest periods. Interestingly, the entire exercise might be 20 min yet it might be more useful than a 45 min jog making it a time-efficient way to lose fat. Even more not only will you lose fat you will gain some muscle if you like body-weight exercise.

So How Many Types of HIIT Exist?

There are two types of HIIT:

  • aerobic and
  • body weight

In short, both involve periods of intense effort followed by rest time, with the main difference being the modality of exercise. Aerobic HIIT training uses running and cycling to deliver the desired intensities by using treadmills or stationary bicycle and track-based running workouts. In contrast bodyweight, HIIT makes use of “static” exercises such as squats, jumps, pull-ups, push-ups…

form of HIIT


Body mass index (BMI): Is a person’s weight in kilograms (kg) divided by his or her height in meters square. Accordingly, the normal value ranges between 18.5 and 25.

Similarly Body fat percentage (BFP): is an accurate measurement that takes many variables into consideration The normal range for males is 10-20% and 18-28% for females. use the links below to know your true measurement.


A common way involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting followed by 15–20 seconds of jogging or walking, repeated to failure.

Many have difficulty doing this so I highly recommend this guy’s YouTube channel he has various levels from beginner level to advanced(level 1-5)

Examples of HIIT set with 15 seconds rest between each exercise and 2 min rest after completing the full set then repeating as much as possible. The exercises are:

  • Jump squats for 45 seconds
  • Burpees for 45 seconds
  • Butt kicks for 45 second
  • Jump rope for 45 seconds
  • Alternating side lunges for 45 seconds
  • Jumping lunges for 45 seconds
  • Mountain climbers for 45 second
  • Forearm plank for 30 seconds
  • Plank jacks for 45
  • Forearm plank for 30 seconds
  • Lateral plank walks for 45

So What Benefits Do I Get From HIIT

It can be done in a short time

Studies show that 27 minutes of HIIT performed three times per week delivers the same results as 60 minutes of regular cardio performed five times per week.

You continue to Burn Calories after Your Workout

Because when working out the body repeatedly raises the metabolism and oxygen demand, the body has to recover (to remove accumulated lactic acid) after training in order to return to its normal state. leading the body to consume energy and lose fat for many hours after training. This “reworking” is called the afterburning effect.

fat lose afterburn effect

No Equipment Needed

HIIT focuses on raising your heart rate quickly rather than toning muscle. All you need to perform a HIIT workout is a small, open space and a timer. HIIT training uses your body weight so any exercise that gets your heart rate up quickly such as high knees or jumping jacks can be added into a HIIT workout.

Increased Speed and Endurance

When you perform HIIT, your body begins to burn lactic acid more efficiently, boosting your energy levels. This leads to changes in your body which can lead to greater speed and better stamina.

Good for Heart Health

During normal training, it can be hard to push yourself into a state where you are really out of breath and feel your heart racing. HIIT makes it easier to push yourself to that level because of the rest interval that comes as soon as you reach that heart racing point. This helps to keep heart healthy and your blood flowing throughout your whole body. 

More Energy and Happiness

Furthermore, HIIT helps boost endorphin production which gives you runner’s high. As a result, you feel happier and more energized after your workouts.


Lastly, HIIT workouts can be an easy way to challenge yourself. This is often why they are used by beginners as a quick way to see results. The nature of HIIT requires that you constantly push yourself out of your comfort zone therefore you can never get bored.


  • APA Kilpatrick, Marcus W.; Jung, Mary E.; Little, Jonathan P. HIGH-INTENSITY INTERVAL TRAINING: A Review of Physiological and Psychological Responses, ACSM’s Health & Fitness Journal: September/October 2014 – Volume 18 – Issue 5 – p 11-16 doi: 10.1249/FIT.0000000000000067


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