High intensity interval training, or HIIT, is a series of several full-body exercises crammed together into one butt-whipping workout. 

The general idea behind HIIT is that you work parts of your body out with high repetitions and medium intensity weights while the opposing muscles are resting; for example, using your legs while your upper body is resting.

Theoretically, you will burn more calories by using this interplay as opposed to just sitting around waiting for that optimal recovery. However, sometimes folks are not ready for this intense form of exercise, and its best to learn some facts about using this exciting and fast paced style of workout before this upcoming winter season keeps you in the gym.

Again, a series of several exercises streamed together into one workout with the goal of working the entire body out is perhaps the best way to summarize HIIT. A common method of doing this is by alternating between an upper and lower body routine, focusing on performing a high degree of repetitions as opposed to lifting as much weight as possible.


This is a tried and true method of toning your body and burning calories at an insane rate,

And if you’re aware and observant enough you might even realize that a few highly commercialized exercise programs use this process in their products.

Tons of group classes at local gyms use these types of workouts, so if you’re interested look for a bootcamp or even a TRX class that is deemed to be “all-body”. If you’re unsure on whether or not any of these classes are HIIT, ask a gym fitness professional on the gym’s available classes!

There are some limitations to using this high intensity training style, namely to exercise novices. Because this method of training utilizes short bursts of localized motion, some folks who are entering without prior conditioning might feel some aches and pains.

Can you really do HIIT2

Assuming that the instructor was correcting any faults in your form, this may be your muscles and tendons saying, “Hey! We need a bit of a break!” especially if it is a pain that lasts more than a day or two.


This pain is referred to as delayed onset muscle soreness, or DOMS for short, and is a common by-product of lifting higher volumes of weight. A good way to avoid this is to ease back during the next training session, either in weight or in repetitions.

Another common issue for those just starting HIIT intense nausea, especially about half to 3/4 of the way through the session. If you enter a bootcamp or HIIT group exercise class and you start to feel nauseous, slow down!

Novices should be wary about performing these workouts cold turkey. Several physiological systems are probably not able to keep up with the workload and you’re probably burning through any and all short duration energy stores; namely glycogen your body’s stored sugars.

If this happens, pace it back a bit on the intensity or sit a few rounds out, and try to relax and slow your heart rate and breathing down. Again, if this happens to you this is your body saying that you’re going to hard too soon.

Avoid injury!

Finally, more experienced athletes or gym-goers need to also be wary of injuring themselves. Overuse injuries can really set you back, and are extremely easy to avoid. If you have DOMS or other acute joint pain, like a sprain from botching a plyo take a day or two off to recover least don’t train the affected area for a few days.

Sprains, or almost any other tendon or ligament pain, is a sign that you may have small tears and inflammation effecting your connective tissues. If outright ignored, these pains can get worse, and might lead to a full rupture of that tissue. If you’re feeling these pains administer RICE (Rest, Ice, Compression, Elevation), and take some time off. can you do hiit everyday

Other than the aforementioned issues, not much can really dictate whether or not you’re doing too much HIIT too soon. However, if you really want to whoop your butt into shape this gym season, then try out High intensity interval training, or HIIT. You’ll workout parts of your body with high repetitions and medium intensity weights while your opposite muscles are resting; enabling you to shred fat at an intense rate.

As far as HIIT goes, this is just the tip of the iceberg on how to successfully use it as a training system, if you’re curious to know more about it definitely consult a local fitness professional to up your weight loss game!

No more doubts on how to structure your workouts with this balanced workout and diet plan, designed by one of our experts.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans