Ready To HIIT Up The Gym?


By: Kyle Dale, Dayne Sommer, Breion Young, Melinda Murillo, Casey Wissinger

Keywords: HIIT, Exercise, Fitness, Training, Workout

 What is High Intensity Interval Training?

High intensity interval training (or HIIT Training) is a very popular way to get a good workout in fast! HIIT Training involves combining many movements and very little rest into your workout program. HIIT movements can be anything you like ranging from body weight movements like push-ups and sit ups to weight bearing exercises such as squats and dumbbell curls. HIIT can even be incorporated into cardio sessions with sprint intervals between periods of “active rest” like walking or jogging slowly. HIIT training in the most basic form is working really hard for short bouts with short amounts of rest in between. In the image below, there is an example of a very quick, and very beneficial HIIT workout that does not require any equipment other that you!

Why HIIT Training?

HIIT training is a great way to exercise, especially if you’re on a time crunch. An average HIIT session will last about 30 minutes, and you’ll get a great workout in during that time.  It also has great health benefits for all ages! The main benefit you’ll see from this type of training is an increase in your cardiovascular functioning; however, you can also see increases in your muscular strength and endurance as well! It is also proven to lower high blood pressure, reduce body fat, help raise your HDL (the good cholesterol), and lower the risk of conditions like diabetes.

So Many Variations

Another great thing about HIIT training is that you can change it up in so many ways. You can mix up the exercises you do, the reps you do of each exercise, and you can change the weights for each exercise. If you decide you want to do it for time instead of reps, you can alter the time at each exercise and the rest period between each exercise as well! HIIT training is a great way to get your workout done, without ever having to worry about being bored with the same old routine!


Larkin, M. (2017). HIIT: High-intensity interval training can boost health, well-being: Experts

affirm this training protocol can be adapted for all ages and fitness levels. Journal On

 Active Aging, 16(3), 34-41.


Assistant Professor, Kinesiology and Health Studies department