What is HIIT?

High — Intensity — Interval — Training

HIIT is a training technique where you give one hundred percent effort for a set amount of time and follow it with short recovery periods. This training type increases your heart rate and burns more fat in a decreased amount of time — most last under thirty minutes. It is considered to be more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat. Studies show that fifteen minutes of high intensity interval training burns more calories than jogging on the treadmill for an hour.

“A high — intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City.


1. ) Its efficient

2.) You’ll burn more fat

3.) Improve heart health

4.) Little to no equipment necessary

5.) You’ll lose weight, not muscle

6.) Increase your metabolism

7.) Can be done anywhere — gym, home, outdoors

8.) It’s challenging

The best part about HIIT is that it is not biased. It can be easily modified for people of all fitness levels and special populations. It can be done by someone who has not worked out a day in their lives or it can be done by the expert athlete. You get out of it what you put in. If you gauge your intensity right, then you will get an amazing workout.

HIIT training is one of my favorite ways to workout. The fast paced workouts motivate me and pushes myself to fatigue and that’s where changes happen. Most of my classes that I teach are based on short burst of energy and even shorter rest periods. This approach helps you burn calories faster and decreases the chances of you getting bored with the workout. You are always moving, always doing something, always breathing heavy. Pushing yourself harder with every workout is where you will see results and that’s what we’re all in it for, right?

Below, I am posting my first blog workout. With GTL Drills, I will give you workouts that you can do in the gym or at home with little to no equipment. Always remember to warm up and cool down effectively. Your warm up and cool down should last between 5–10 minutes. This reduces the risk for injury and helps get your body ready/recovered from the workload.

Today the workout is cardio and body weight based, so you will need no equipment. There are only four moves to this sequence, but you are going to complete each four times. One round is one minute of each exercise. Don’t forget your ten seconds rest after each move! You’ll need it!

GTL Drill #1

16 Minutes

4 Rounds of 4 Moves

10 Seconds of rest between each exercise

HIIT Cardio — 16 Minutes

1 Min Jumping Jacks

10 Sec rest

1 Min Walking Lunges

10 Sec rest

1 Min Mountain Climbers

10 Sec rest

1 Min Burpees

4 Rounds Total

This is a HIIT introduction workout and will give you a feel of what HIIT actually is. Let me know if you tried this workout and what you thought about it!

Stay Strong,






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