My Take on HIIT

First of all, everyone should surely know about HIIT by now, right? Well, I’m sure a lot of you have heard of it but don’t quite grasp the concept of it or doesn’t seem to be working properly in your programme. For those that don’t, we’re talking about High-Intensity Interval Training. It’s essentially a period of working hard, and then a period of lower intensity or complete rest. For HIIT to be worth it and feel any results you need to put your max effort into the working interval usually for a small amount of time, the fitter and stronger you are you can start playing with the rest and working periods. For example, working 30 seconds on squats giving your max effort and resting for another 30 seconds for 10 rounds, that’s a 1:1 ratio. You can play with the ratios by also doing 1:2 or 1:3. these could be intervals of 30 seconds work and 1-minute rest or 30 seconds on 1:30 rest. Based on your fitness level or what your goals are. Longer working periods or shorter rest periods, Start somewhere you find somewhat challenging and build from there.


I incorporate HIIT into my programme because of the efficiency of the workout. You can get the same done if not more in a thirty-minute workout than you would in say an hour lower intensity workout. It allows me to put more time into work around my business and directly correlates to what I would do on a football pitch. For sport you need intensity and conditioning, HIIT brings me both. 


Why is HIIT so good? It benefits each individual differently like every method or style of training as long as it’s tailored to you, but we’ll get more into that later. For now, let’s talk about how many benefits and the different ways of benefiting from HIIT in your programme. 

  • You can burn a lot of calories in a short amount of time.
  • Increased metabolic rate meaning your burning more calories throughout the day!
  • Will assist in fat burning ( Whilst clean eating)
  • Increase in muscle mass (If this is your primary goal keep weight training as your main focus)

Here’s a workout that’s worth a bit of your time. Make sure you do a thorough warm-up before starting because you’re about to rip into this one.

30 | 20 | 10 Method.

Jog for 30 seconds, run moderately harder for 20 seconds, all-out sprint for 10 seconds. Repeat 5 times. Rest for 2 minutes. Repeat again 5 times. 


The best and most effective way to add HIIT to your programme is 2-3 sessions per week, if you’re incorporating 2 sessions then aim for 40 minutes and 3 times a week aim for 25-30 minutes per session.