What is High Intensity Interval Training?

Ho, ho, ho – the holidays are here!

For most people, the holidays have a negative impact on their efforts to live a healthy lifestyle. For one, it means lots and lots of unhealthy foods, buffets and alcohol. Secondly, it means that all of us have a little less time in our already busy schedules to hit the gym. As a result, many of us tend to gain weight during the holidays.

But here’s a quick fix that not only prevent holiday weight gain – but actually cause you to lose weight. Yes, lose weight during the holidays. It’s called high intensity interval training – and it will absolutely rock your world.

Consider this: A recent study led by Jason Talanian in the Journal of Applied Physiology found that subjects who completed just seven sessions of high intensity interval training over the course of two weeks boosted their aerobic capacity by 13 percent and increased fat burning capacity by 36 percent. In a separate study that followed participants for 15 weeks, researchers discovered that the high intensity interval training group experienced 9 times as much fat loss as those performing regular cardio.

While regular cardio burns calories during the exercise, high intensity interval training actually boosts your metabolism and causes more calories to be burned all day long. Even while you’re watching TV. Or standing in line at the buffet.

I bet I have your attention now!

With a typical cardio program, participants run at a set speed and intensity for the duration of their workout. We’ve all seen people spending 30 minutes (or even more!) walking endlessly on the treadmill or peddling on the bike. While it’s better than sitting on the couch, the benefits for this type of cardio training (called endurance training) are fairly limited – especially when compared to high intensity interval training.

High intensity interval training sessions are much shorter. In essence, it involves alternating very intense exercise with moderate intensity exercise or active rest. While it can come in a variety of forms, I prefer performing my intervals on the treadmill. I sprint as fast as I can for 60 seconds, and then jog for 90 seconds. I do this for 15 minutes, and it absolutely kicks my butt. You can do it on the bike, elliptical – or even at home without any equipment. Try doing some vigorous bodyweight exercises like burpees or push-ups for 30 seconds followed by 15 seconds of rest. Keep repeating this for 10 or 15 minutes.

So why isn’t high intensity interval training more popular than it is? Well, it’s because most people don’t understand how effective it is. It’s got to be the best kept fitness secret ever. Moreover, it’s challenging. It’s easy to walk on a treadmill for 45 minutes; the same can’t be said for 15 minutes of high intensity interval training. It’s hard work! But it’s totally worth it.

High intensity interval training is great for the holidays because it’s such a fast workout. Though we’re all strapped for time during the holidays, all of us can set aside 10 minutes for a good, quick and effective workout. Give it a try – and let me know what you think!

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. Absolutely right! I tried the training on treadmill in the past, just 2 weeks u can feel the difference in ur bod!!:)

  2. This is so true, it is awesome!
    And I do this on the treadmill as well but I’ve been criticized on how I do it already: I do 60s at 3.5mph and 30s at 9.5/10mph (depending on how I feel) and was told I’m not going “all balls out” enough… really…?

    I’m confused…

    • 30 seconds at 9.5/10mph, while a fast pace, isn’t really long enough to “stress” your body and going all out. However, with that said, if you’re not to the level where you can do the full 60 seconds at the same speed, then you’re right where you should be. You should always be gradually increasing your effort in order to see gains, and if you’ve been doing the speeds/times at which you’ve stated for more than 2 weeks, you might want to consider going 10 seconds longer with the sprint…even if it’s only for the first couple of sprints. It goes the same for weight training: you don’t *have* to do all of the sets at the new, higher weight, but you should at least try the first set or even two (even finish with lower weight on the 2nd if you can’t finish the set completely) before going down in weight. Remember: “Doing more of the same will give you the same results.” Good luck in your endeavors!

  3. boyinthepenaltybox says:

    well that explains why ive lost weight… w/o even realising it, ive been doing high intensity interval training on the elliptical.. ftw!

  4. I always tell people that the more carbohydrates you burn during exercise, the more fat you will burn after you’re done. HIIT is perfect for that.

  5. christopher says:

    well-its sure worth a try-must kick butt-i do 3.5 on tredmill everyday-except right now its raining outside pretty good-my current routine calls for biking to workout club-i have to-my drivers licence is currently suspended.in many ways right now-it actually can benefit me.biking a ten minutes to healthclub is gr8-but not working up a sweat.so i still do cardio on tredmill-plus my alternate upper body/lower body machine circuit workout along with free weights-and end with 50 incline situps-works for me.ive seen others do this intense training on tredmill-think eventually i will try it.

  6. Been trying to get myself in shape for next summer and have had alot of help from my partner. He was a cross country runner and he used to do this form of trainning but he calls it Fartlek. Either way its a great way to get in shape.

  7. So would you’re work out go something like this?

    5 minute warm up
    15 minute HIIT
    5 minute cool down

    And would you suggest the treadmill or elliptical for HIIT?

  8. I do that once or twice a week in my spinning bike, i didn’t knew it was called HIIT…
    It’s a great advice, and I’m glad to know that I’ve been doing the right stuff.

  9. Love to Sweat says:

    Hi Davey!

    Awesome site btw =)

    Can you please explain to me if the following is considered a HIIT?

    I run at a 1.5 incline
    I alternate from 3.5, 4.5, 5.5, 6.5, 7.5 every 60 seconds. I am only 5′ 3″.

    Thank you!
    Loann

  10. While running and stairs and such seem to be ideal examples of high interval training, what would be examples that concentrate on different area’s of the body?

  11. Hi baby,
    Just to be sure, since you were doing 15 minutes of HIIT every couple of days, And obviously with your body you’re just trying to maintain what you’ve got, the rest of us should obviously be putting in more time every week or during each session correct? Maybe each session should be 2030 minutes or we should be doing 15 minutes four times a week? Does that sound right?

    Diego

  12. valentno mcqueen says:

    hi davey,
    can you please post a video showing your routine of hight intensity interval training on a treadmill?
    thanks
    valentino

  13. OMG I am so trying this!

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Trackbacks

  1. […] a fresh set of legs and able to really push yourself hard (especially if you’re engaged in high intensity interval training). An often-cited study from the Human Performance Research Center at Brigham Young University found […]

  2. […] I train with intervals, for example, I’m usually tired within the first few minutes. I often push myself to just […]

  3. […] help boost your metabolism, but I recommend upping the ante with some effective cardio training. Interval training is the absolute best (a recent study showed that it boosted fat burning in participants by more […]

  4. […] Intervals are a great way to burn fat and they can be performed on many different types of cardio machines. I’d recommend trying intervals on a rowing machine. Row at a moderate pace for 90 seconds – and then switch to a sprint pace for 60 seconds. Do this for 15 minutes and you’ll be soaked in sweat. And, you’ll have boosted your metabolism. […]

  5. […] require less of your time, it results in a longer metabolic boost. It’s the whole idea behind high intensity interval training (called HIIT for short) – and it’s the guiding philosophy for my Get Ripped Workout […]

  6. […] recent years, high intensity interval training has become increasingly popular due to its fat burning benefits. Though the training is intense, […]

  7. […] – but don’t overdo it. If you have a naturally thin body type, a few sessions of high-intensity interval training or steady-paced cardio each week should be plenty. Limit cardio times to 15 minutes so that your […]

  8. […] range of muscles – and even provides a great cardio workout that incorporates elements of high intensity interval training. In pole dancing, some of the poses involve isotonic contractions wherein opposing muscles (such as […]

  9. […] for the Olympics, no one needs to spend two or three hours at the gym each day. Use strategies like high intensity interval training and supersets to make the most of your gym time. Be efficient at the gym; it’s quality and […]

  10. […] the gym. Even skinny people should engage in regular cardio. I’d recommend short sessions of high intensity interval training. Beyond cardio, spend time strength training with machines or free weights. To really reshape your […]

  11. […] my favorite cardio workout is high intensity interval training wherein I alternate between jogging and sprinting for a set duration. It provides a ton of amazing […]

  12. […] great example of perceived exertion in practice would performing high intensity interval training on a treadmill. For high intensity interval training, you may, for instance, alternate between […]

  13. […] someone who often performs high intensity interval training and sprints, the non-chaffing aspect of compression pants is huge. My thighs often become agitated […]

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  19. […] the other hand, if you’re looking to incinerate some calories and body fat, opt for some high intensity interval training. As I’ve said before, it’s the type of cardio that burns fat without muscle – and […]

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  27. […] What is High Intensity Interval Training? | Davey Wavey Fitness – … led by Jason Talanian in the Journal of Applied Physiology found that subjects who completed just seven sessions of high intensity interval training … participants run at a set speed and intensity for the duration of their workout … Davey Wavey is a certified personal trainer and YouTube … […]

  28. […] Keep workout time short. Efficient but effective workouts are key. If you’re able to maintain your elliptical workout for 40 or more minutes, your workout intensity is too low and your sabotaging your results. Keep your workouts under 30 minutes by using strategies like high intensity interval training. […]