Tuesday, March 27, 2012


I didn't spell HIIT wrong in the title. Have you heard of HIIT before? I've been wanting to write a post about this for about a week, because the term and workouts have been popping up everywhere in workout blogs in the last few months. I didn't really get it until I started doing them with the Tone It Up girls.
The purpose of this post isn't to talk about the TIU girls, but if you don't know who they are, click above. They're super inspirational and really know what they're doing.

HIIT stands for High Intensity Interval Training, and doing HIIT workouts increase metabolism and improve your body's athletic condition and ability to burn fat. *Yes, I said that it increases fat burning. In fact, your body continues to burn calories and fat long after HIIT workouts.

The other thing about HIIT workouts that make them fantastic is that they don't take long to complete. If you're of the mentality that you don't mind working hard but you don't want to work long, these are for you.

HIIT workouts generally last 15-30 minutes depending on what you're doing, and there's a 2:1 or 1:2 ratio of super hard anaerobic activity to active recovery. Sound complicated? It's not.

Here's an example from the Self Magazine Drop 10 Challenge that these girls are the trainers for
And here are the rest of the HIIT workouts for the Challenge.

One of the other names you'll see for it is the Tabata Method. A blogger I read, Blonde Ponytail, posts a lot of HIIT/Tabata workouts with videos on how to do the moves.

If you're not a runner or don't like to run, try this one
She has all of the videos and the explanation of how to make it HIIT on her blog.

And between the Tone It Up girls, Blonde Ponytail, and another recent find, Fit Fab Cities (I linked to a Tabata video she recently posted), that should really get you started if it's something you're interested in.  

These workouts are great because you'll really get a lot of bang for your buck. While I always like to think I'm burning calories, I've recently started to also want to make sure I'm burning fat while I'm working out too. I can tell that these Tabata HIIT workouts are working for me since I started them a few weeks ago.

And to go along with the HIIT, I've recently been adding circuit training to my workout regime. I'm trying to get away from the mentality of "I'm a runner so I run" and into the mentality of "I want to be in the best overall shape for all parts of my body".

I started with this circuit from the Tone It Up girls. I've been trying to do it 2-3 times per week with all my other stuff. They recommend to do each one 12 times and to do the whole circuit twice.
And if you don't belong to a gym or have a weight set but want to give it a try, grab two water bottles or soup cans and use those for the three exercises that require weights. I was super sore the first time I did it, but as I've continued I've seen improvement already!

Have you done HIIT before or circuit workouts? Any places you look for these workouts that I didn't mention? I'd love to add to my list of places to go to get ideas.


Neely said...

Def bookmarking this!

taylor said...

i love hiit and circuit training! it's definitely the best 'bang for your buck' in terms of exercising. i love the workouts that jillian michaels has. i always get great results in just 20-30 minutes per day. thanks for introducing me to the tone it up girls. they're new to me! i always struggle with how to log these workouts in my fitness pal though. do you just put them under 'general circuit training'?

TracyZLesh @ Then I Got To Thinking said...

I have never heard of this, but it sounds like it's a great way to get in shape! I want my body to look like those two! ;) Congrats on already seeing improvement, that's awesome!

Kori Donahue said...

Great post honey! I'm looking to incorporate new things into my workouts! Have a great night doll! Kori xoxo


Jessica said...

Must add this to my agenda!!!

Maria said...

I hadn't ever heard of this before, but now it makes me want to try it!

Lauren Alyse said...

I'm not very good at long-distance running yet, so I try HIIT every other workout just to mix things up. I watched the video you posted and loved it. Definitely will be adding it to my week.

Meghan said...

I've done some HIIT workouts lately, especially due to my leg. You are so right - we runners need to do more than run!

Cait said...

i def want to try this :)

Sarah Burton said...

Love that circuit! Can't wait to try it today.

smk053078 said...

Thanks for this post! I have never heard of HIIT before, but find interval and circuit training is my fave way to workout...keep it up, girl!!

Because Shanna Said So

Lauren said...

Never heard of this workout but def trying it out :-)

Allison said...

I do circuit training twice a week. Our teacher puts some HIIT type workouts in, as well as some tababta. He also does AMRAP (as many rounds as possible) that sounds similar to HIIT

Emily grapes said...

OOh, I'll need to come back and check these out. I'm into workout videos and all about the good ones that yours look like they are.

When I had access to a gym a couple months ago, I was doing the fast/moderate running and actually really liked it. I'm a sprinter, so I'd prefer that over jogging any day of the week.

Jess @ Blonde Ponytail said...

Thanks for sharing! I'm obsessed with HIIT training in all regards!

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