Get Ready to “HIIT” Your Weight Loss Out of the Park!

Aug 05, 2019

Ready to ramp up your weight loss?  Try increasing the intensity of your workout.

You may have heard or seen the term “HIIT” on TV, at the gym, or online.  HIIT, or high-intensity interval training, forms the basis of many popular workout brands such as CrossFit, Burn Bootcamp, and Barry’s Bootcamp.  However, you don’t have to be a member of one of these programs to engage in a HIIT-style workout…you can do your own right from home with little to no equipment!

When we think of exercise, you may conjure up images of long sessions on a treadmill or stationary bike.  HIIT takes a new approach to exercise, with different (and many believe better) impacts on your health.  High-intensity interval training consists of short, intense bouts of exercise and is thought by some to be a superior approach to improving your fitness.  HIIT workouts provide variety and challenges that appeal to those who are often board with traditional workouts (such as running, walking, or cycling long distances). 

The benefits of HIIT are many.  It’s efficient, allowing you to burn more calories in a shorter amount of time for those with busy schedules.  It burns more fat because you will continue to experience calorie and fat loss in the 24 hours after a HIIT workout as opposed to a steady-pace run.  It improves your heart health because you challenge your cardiovascular system in a new way.  You’ll lose weight instead of muscles because fat stores are burned during a HIIT workout. 

During a low intensity activity (such as walking or jogging), most people can still sing or converse.  When you increase to moderate intensity, you can still speak but can’t sing.  You know you’ve reached high intensity when you can’t speak in full sentences any longer.  Ready to try a HIIT workout?  Beginners can start by running as fast as you can for one minute and then walking for two minutes…repeat that three-minute interval five times for a 15-minute workout.  A slightly advanced HIIT workout may resemble the workout below, where you perform each move for 45 seconds, rest for 15 seconds, and then repeat twice before moving on to the next move.  You can research these movements online to learn the proper way to conduct each.

-Butt Kicks

-Jump Squats


-Mountain Climbers

-Alternating Side Lunges

-Jumping Lunges

-Forearm Planks

As with any exercise program, you’ll want to check with your heart or lung doctor if you have known health problems.  Those with severe joint issues may also need modifications or find that HIIT workouts place too much strain on already overused joints.  Above all, be safe.  For those who are ready to see how HIIT improves their weight loss, try researching online for workouts that you can do at home with little to no equipment.  Or, consider joining a HIIT class at a gym where an instructor can guide you until you feel comfortable.

Questions or Concerns?
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