What is HI, HIIT or High Intensity Interval Training?

It's a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise. These are followed by short, sometimes active, recovery periods. A high intensity approach to training gets and keeps your heart rate up, and burns more fat in less time. This is open to any individual as you will work out to your own abilities. It's not about keeping up with anyone else but for you to the best that you can do. You must understand and accept that some people can go faster and harder than you and some will go slower, BIG HI, although a group class, it is very much an individual's effort.

Helps build endurance

High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. “Journal of Physiology,” posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace.

Burns calories and fat in a shorter period of time

High intensity training is great if you have a limited amount of time to work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour.

Effective energy use

HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. Through interval training your body learns how to efficiently use the energy that comes from your body’s energy system. This also helps remove toxic wastes from your muscles during the resting periods. Alternating between the exercises also helps you breathe effectively

Boosts metabolism

The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate.

Burn calories and fat hours after you leave the gym

When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. In 24 hours after a workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.

No equipment necessary

HIIT workouts are extremely cost efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilise your own body weight, so any workout that gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. In fact, weights can actually make sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.

Lose fat and not muscle

Steady cardio is often associated with losing muscle. HIIT workouts however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.

Good for heart health

They say that extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster. With high intensity interval training it’s easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.


High intensity training workouts offer seasoned workouts a new challenge and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone therefore you can never get bored with your workout!

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