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High-Intensity Interval Training (or HIIT to its friends) can help you achieve a great number of goals and thanks to research we now know that for many, short bursts of training such as HIIT can be the very best thing for long-term and short-term goals.

How HIIT will help you achieve your goals will depend on your goals and how your calories/diet and macronutrient intake balances out. In the main however the idea is that short bursts of exercise that are high in intensity will have a larger impact on your body and is a great way to achieve your cardio ratio.

HIIT also offers the benefit of you spending less time on your workouts. This isn’t a shortcut or being lazy as the benefits of these types of workout are just as good if not better than lower intensity, longer sessions, however, they are great for those short on time.

You might be surprised (you might not) how many times I, as a personal trainer have heard the sentence “I haven’t time to work-out”. First of all, I would be likely to tell anyone who says such a thing that if they are serious about their long-term health and fitness that they need to make time. That said, I am a realist, I run my own busy personal training business, I have a family and various other commitments. If my job was to be in an office all week rather than out and about helping people work-out, I might find it difficult too.

The beauty of HIIT is that it really does pack a punch and if you are dedicated to your fitness journey, you can fit a lot of working out into these short and snappy sessions, spread throughout the week. You see, there is always time!

So, I’ve spoken about the benefits of HIIT and what it is in general, however, some people aren't clear about what exercises can you include in a HIIT session.

You can include pretty much any aerobic activity that you want to, although as time moves on you might want to mix it up a bit and target your exercises to a specific goal, and of course keep the variety going to aid motivation.

Examples of good HIIT exercises include:

  • Skipping

  • Swimming

  • Rowing

  • Running /biking

  • Lunges

  • Butt kicks

  • Side bends

  • Sprints

  • Lifts and much more.


What are your favourite HIIT routines made up of? For more ideas visit