HIIT: Getting Results Fast

High intensity interval training (HIIT) is an increasingly popular form of exercise that has gained a reputation for delivering dramatic results in a short amount of time. Numerous studies support HIIT’s effectiveness for rapid improvements in fitness, fat loss, and cardiovascular health.

One key advantage of HIIT is its ability to optimize cardiovascular fitness quickly. Improving cardiovascular fitness has long been associated with numerous health benefits, including a decreased risk of chronic diseases and increased overall lifespan. A study conducted by Dr. Martin Gibala and his colleagues at McMaster University in Canada (Gibala et al., 2006) demonstrated the powerful impact of HIIT on cardiovascular fitness. Over a two-week period, subjects completed six sessions of HIIT – consisting of short, high-intensity intervals totalling just two to three minutes per workout – while a control group performed traditional endurance training. The total training time was 50% lower for the HIIT group, despite equal improvement in cardiovascular fitness among both groups. This study showed that HIIT can provide similar cardiovascular benefits to traditional endurance training while significantly reducing the total time spent exercising.

HIIT can also result in rapid fat loss, enabling its practitioners to achieve their desired body composition goals quickly. An Australian study conducted by Professor Steve Boutcher (Trapp et al., 2008) compared the effects of HIIT and traditional moderate-intensity exercise on fat loss over a 15-week period. Participants in both groups exercised three times per week, but the HIIT group completed just 20 minutes of exercise each session compared to the 40 minutes per session in the moderate-intensity group. Remarkably, women in the HIIT group lost significantly more body fat than those in the moderate-intensity group, despite exercising for half the time. In addition, the HIIT group experienced a significant increase in fat oxidation (fat-burning capacity) during exercise, which may partially explain the enhanced fat loss.

The impressive results achieved by HIIT can be attributed to several factors. Firstly, the high intensity nature of the workouts maximizes caloric expenditure during exercise, promoting weight loss. The extensive use of fast-twitch muscle fibres during HIIT also requires more energy for recovery, leading to an increase in post-exercise energy expenditure known as ‘excess post-exercise oxygen consumption’ (EPOC), which further facilitates fat loss. Additionally, the repeated stress placed on the cardiovascular system through HIIT leads to adaptation and improvement of cardiovascular function.

High intensity interval training is an effective and time-efficient exercise method that can deliver rapid improvements in cardiovascular fitness and fat loss, as demonstrated by various studies. Its customisable nature, coupled with the reduced time commitment required, makes HIIT an accessible and popular choice for clients seeking to optimise their health, fitness, and body composition goals. With the growing body of evidence supporting the benefits of HIIT, it seems likely that its popularity will continue to increase, paving the way for a new approach to fitness characterized by a focus on quality over quantity.

The TRAINFITNESS T3 HIIT course teaches you how to deliver HIIT workouts using a variety of different training methodologies such as:

  • Body weight exercises
  • Martial arts inspired movement patterns & exercises
  • Explosive, plyometric based exercises
  • Kettlebells
  • Barbells & weight plates
  • A variety of other small equipment

T3 HIIT is included in all TRAINFITNESS personal training courses and is also offered as a stand-alone course which can be completed by distance study, In-Person or Live-Virtual (over Zoom).

Once qualified, you’ll have access to over 170 different T3 HIIT workouts including workout videos, workout plans and client programme cards.