High intensity interval training (HIIT)

HIIT cardio training!

It took me a long time to realise that my hour long runs each day were doing very little for increasing my fitness level in comparison to 15-20 minutes of HIIT. Steady state cardio is the easy way of doing cardio, staying in your comfort zone and for me, generally just plodding along listening to music and making life decisions. Yes, there is a place for it- but getting super fit is not one.


1 session of HIIT = 10–15 minutes of interval sprints
HIIT stands for High Intensity Interval Training. Interval training consists of two periods (or intervals) typically called the ‘rest’ and ‘work’ period. The intervals YOU will be using are a 30:30 setup. This means you will sprint at 90- 100% capacity (approx. 12-17kmph) for 30 seconds and then be at stand still (or cruise) for 30 seconds, then repeat. Typically this is done on a treadmill or RPM bike in a gym. When using a treadmill, rather than changing the pace continuously, simply jump your feet to the side for your rest period and jump back on for your work period. Always be careful and use your arms on the handles to stabilize your body when returning back onto the treadmill, as it will be going very fast.

My ideal training program (when i have time!) these days, is 4 weekly sessions of resistance training, 1 weekly session of LISS (Low intensity steady state cardio) and 2-3 sessions of HIIT. If i need to drop a session or two the LISS session will always be the first to go. Most people are the opposite! try swapping to this formula or as close to for a while and let me know how much your fitness increases 😉

Love Hayley x

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