Updated on November 17, 2019


In the previous articles, I talked about identifying your body type and what fitness/nutrition regime works best for you. Once you’ve got that covered, you’re already 1/4 of the way towards achieving your body transformation goals.

Right now, let’s talk about the workout regime that’s gotten the town talking! HIIT means High-Intensity Interval Training and it requires you to alternate between intense and quick activity that will drive your heart rate up to almost 80%, followed by fixed rest periods. While it is a tough form of work out, I guarantee that it will send your body into fat-burning overdrive.

So, here are a few reasons to try HIIT.

1) No Gym? No Problem!

No equipment necessary as all you will be needing is your body weight. The focus is to get your heart rate up fast and keep it pumpin’. These workouts will result in optimal muscle building, increased muscle retention plus accelerated fat loss and calorie burn. You can do it anywhere and anytime. So you have no excuses, really.

2) Extremely Efficient

You can get a full body workout in just 20 to 30 minutes! Lose weight, gain muscles, tone up and feel good fast… now, who wants to sign up?

3) Burns Fat Fast

On top of burning more calories during a HIIT routine, the after-effects of the intense workout will send your body’s repair cycle into hyperdrive. What that really means is you’ll be burning more calories post-workout, up till 24 hours after.. compared to steady distance running.

4) No More Slogging On The Treadmill

If you have an utter aversion towards slogging on the treadmill for hours, then you can rejoice because with HIIT, you can now say adios to hours of distance running.

5) Lose Weight, Not Muscle

Unfortunately, pure cardio workouts (like running on the treadmill) can reduce muscle gains. However, with HIIT, you’ll be burning fat but still be able to preserve ’em hard-earned muscles.

6) Rev Up Your Metabolism

Combining high-intensity with interval training speeds up your metabolic rate! During the 24 hours after you’ve completed your interval training workout, your human growth hormone (HGH) is stimulated and production increases by up to 450 percent. It’s good news because HGH helps increase caloric burn and also slows down the ageing process!


1) Newbie

If you’re fresh of the block, and you want to get started – here’s a key tip. Start slow. Due to the intensity, interval training may overwork your heart, therefore, you should slowly condition yourself for physical stress. If you don’t usually exercise, it’s important that you warm up your heart and muscles before putting yourself through strenuous bursts of intense cardio.

Tip: Start off with jogging on a treadmill the day before you start HIIT training.

Take note: Individuals who are overweight/have a history of heart problems/over 40 should complete a physical examination before trying interval training.

2) Regular

For those who are moderately active (work out at least 2 to 4 times a week), it is suggested that you include interval training about two to three times a week. To lose weight effectively, do a combination of strength and resistance training plus two to three HIIT workouts in a week.

3) Experts

If you’re a guru, meaning you work out from 4 to 7 times a week, try to challenge yourself by increasing the frequency and intensity of each interval training while decreasing rest time.

And that’s an overview of HIIT and how it works. In the next article, I’ll show you a guide of HIIT workouts that you can try from the comfort of your own home!

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Disclaimer. TELEME blog posts contains general information about health conditions and treatments. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. The information is not advice and should not be treated as such. 

If you think you may be suffering from any medical condition, you should seek immediate medical attention from your doctor or other professional healthcare providers. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

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