Melbourne Bootcamp Locations
1300 780 780 Free Trial
Outdoor Fitness Bootcamp in Melbourne
HIIT Training

High Intensity Interval Training

If you want a quick way burn fat quickly then you need push your heart rate up. One of the best ways to get your heart rate high is with interval training.

An Interval training program pushes you to do a high intensity workout while making sure you are able to maintain your exercise form. It’s a perfect type of workout for those who are on a tight schedule but want to stay in great shape year round.

It can effectively transform your physical, mental and emotional well being. If you are the type of person who can’t seem to squeeze in a small amount of time to exercise, interval training just may be the right program for you!


The Plan

The main goal of high intensity interval training (HIIT) is to help you burn fat even after you leave the gym. While doing interval training, your body is unable to supply enough oxygen to your muscles because it is hard at work.

After and interval training workout, the oxygen in your blood will circulate faster in your body to compensate for the time it was not able to flow during a training session.

This is how to burn body fat faster, a phenomenon that trainer’s call as excess post-exercise oxygen consumption or EPOC.


Push It

The more you do regular intense workouts, the more fat you burn. The only thing you need to do is to push yourself to the limit, working out as hard as your body can tolerate.

Abbie Smith-Ryan, a Ph.D. researcher at the University of North Carolina at Chapel Hill says “Honestly, you should want to throw up after 30 seconds of work”.

People put off the idea of HIIT training for many reasons like that they don’t know where to start or that without a partner to motivate them it’s hard to keep the same energy level day after day. This is the reason why many people who tried doing HIIT discontinue this type of workout.


You need to put in a lot of effort and push yourself harder to get great results.


Health Benefits of Interval Training

 Athletes around the world have been reaping the benefits of doing high intensity interval training. It takes less time to do but the effect is long term and highly beneficial to the body.


  1. Burn Calories for Hours. HIIT is proven to burn fat faster for about 2 hours post workout.
  2. Challenging. Doing HIIT keeps your body moving and will keep you more engaged during your workout than low intensity steady state workout.
  3. Increase Endurance. One minute of high intensity interval training can boost your endurance and improve your overall health including your blood pressure. If you’re a busy person, you need to boost your endurance in order to do all the things you need to do.
  4. Weight Control. HIIT burn fat and helps to maintain a healthy weight.
  5. Efficient. Low intensity workouts can take much of your time, HIIT will cut your workout in half with same or even greater results.
  6. Good for the Heart. Want to keep your heart pumping? HIIT is the answer! It is good for the heart because it increases the flexibility and the amount of elasticity of arteries and veins.


Where Do I Begin?

 This is the question we often get and to those who are interested in doing high intensity interval training you can start with what we call the 10-20-30 workout training, it is easy enough and anyone can do it.

Start jogging for 30 seconds at your own comfortable pace. Then speed up a bit to moderate pace for 20 seconds. Then do an all out gallop for the last 10 seconds to cover as much distance as possible.

Do this circuit four times without pausing and then take a rest for 2 minutes by walking slowly or remain in a standing position, repeat the entire sequence and cool down.


To make the high intensity interval training work, you need to be motivated and make time to do it. It’s a matter of mind over matter.


Leave a Comment

You must be logged in to post a comment.

Keeping fit and healthy shouldn't be a chore. In fact, exercise should be a regular part of life just like brushing our teeth. Fitstyler helps you create healthy habits. We make it easy to look good and feel great, just by showing you simple changes you can make to what you eat and how often you exercise.

Fitstyler Information

1300 780 780

Contact Us

Captcha Regen