HIIT stands for high intensity interval training. The basic idea is to combine a variety of exercises in a training set and complete them in a fast pace by completing each exercise for an interval, for example 30 seconds. The exercises generally aim to cover all major muscles and are combines with weights (bars, kettle bells, and dumbbells) as well as step or simply body weight. The workout is intense and it’s a great combination of cardio and strength training for building power, agility strength and leaner muscle. It’s a great way to efficiently burn fat as well as carbs when reaching high intensities. Remember also that the after burn (fat) of an intense workout lasts longer! HIIT can serve as supplementary workout and helps towards a better overall fitness condition. I have tried HIIT myself once a week for a period of 6 weeks and I had great results in terms of loosing some weight, increased strength and leaner muscle.

HIIT is also convenient, short, effective, and doesn’t require any advanced equipment. This means that you can make a short program ranging from 20-45 minutes with body weight only and still activate all major muscle groups of your body. These can be used for example when travelling or as a substitute for a workout at gym.

Here is an example program that lasts only 14 minutes:

30 seconds each exercise, repeat the whole set 3 times

Burpees
Diagonal Plank
Push-Ups
Mountain Climbers

Break 2 minutes

Jumping Squat
Combo Lunge (back+front with each leg)
Crunches
V-ups

Please note that with the above you will cover almost all the body, however chest and abs will be the main areas used in the first set and abs and legs in the second.

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