Weekend Workout Tips: An Argument for HIIT

As a New Yorker you're no stranger to workout trends and you're probably no stranger to HIIT, or High Intensity Interval Workouts. While you've probably heard a lot about HIIT you might not know exactly how it works or why it works so well. 

HIIT is characterized by short and intense workouts that require intense (110%) effort followed by a brief rest period. It is important to go for the intensity with all of your available effort, don't hold back or save anything for the next round and you'll be working in the "high intensity" realm. These active to rest ratios should be at a 2:1 ratio. Ex: run full out for 30 seconds and jog for 15. These benefits of these workouts is that you can finish one in under thirty minutes and still burn calories throughout your day.

These workouts could be confused with something like CrossFit, but the main difference (in my opinion and there are lots of opinions out there!) is that HIIT is generally intense bursts followed by rest periods for a very short period of time, anywhere from 7 to 30 minutes, while CrossFit is concerned with the variety in the workout performed in rapid cycles or repetitions. HIIT sessions could be based around one exercise, like running, and CrossFit is characterized by a variety of exercises strung together. 

Scientific studies have shown that HIIT can result in both weight loss and an increase in physical health/stamina. Calorie burn after a HIIT workout can last well into your day, making it the best 7 to 30 minutes of your morning. 

Interested in trying a HIIT workout for yourself? Here are some good ones: 

Perform each move for 20 seconds with 10 seconds rest in between. Remember, go at 100+ effort for the 20 second intervals. 

Squat jumps

Push ups

Jumping lunges

Sit ups


You'll notice that these aren't fancy or unfamiliar moves and in fact you've probably been incorporating them in your workout for years. Remember, HIIT is characterized by the amount of intensity you put into the workout and the 2:1 active to rest ratio. So, do these familiar exercises but go HARD for the 20 seconds and try to get as many reps in as you can. Once you have moved through all five exercises do them again until you've hit ten minutes. 

Remember, you can also do this with just one cardiovascular exercise, like running, and still get the same effects. 

Enjoy your weekend workout!