HIIT is High intensity interval training. It is not only a great way to burn unwanted body fat, but it is also a great way to build up your cardiovascular endurance. A key part is that it is high intensity. The goal is to give 100% effort for a short period of time. If, after your HIIT workout you’re still able to go on and train more, quite frankly, you’re not working hard enough and hence not going to reap all the benefits a HIIT session has to offer.

How many times a week should I do HIIT?

HIIT is really hard on your body and if you do it too much it could have a negative impact. If you’re able to do lots of HIIT sessions a week then you’re not working hard enough! It’s one of the hardest workouts you can do and hence, if doing correctly, it’s not something you should be able to do every day, you should be giving your body time between sessions to recover.

If you are new to HIIT we recommend you don’t do too much too soon, don’t go straight into the 45 min HIIT class, build up to this, get comfortable doing the 30min sessions and then challenge yourself. We also recommend that if you’re not aerobically fit, you start off with some low intensity aerobic exercise initially to prepare yourself. Once you’re ready to take on your first HIIT class you should let the instructor know you’re new and take it easy. Start by firstly increasing the intensity of your HIIT sessions and then look to improve the frequency. When starting out do one or two HIIT sessions a week and then build it up to the recommended 3 sessions a week after a while.

Is HIIT alone enough for fat loss?

Doing HIIT alone won’t help you to get the body you want. Yes it is a great way to burn fat and increase your cardiovascular endurance BUT combining it with strength training is vital. It’s no secret that lifting weights can significantly increase power, strength, performance and physical appearance. Aside from this, it also plays a vital role in fat loss. It helps to build lean muscle and the more lean muscle you have the more calories and fat you’ll burn throughout the day. You even burn more calories while you sleep as muscle tissue requires more energy than fat tissue. If you combine strength training with HIIT you’re on to a winning combo. The muscle gained from strength training will help to make your interval training efforts more effective. This is why our Titan Fit 40 day transformation challenges focus on strength training and then are supplemented with HIIT.

Titan HIIT Guidelines

- Bring a towel & water around to each station with you
- Give the working time 100% effort and use the rest time to take a rest
- Don’t do more than 3 HIIT sessions per week
- Do your HIIT session in isolation, don’t do it with another training session
- You should have zero energy left in the tank after your HIIT session
- Build your intensity up to 100% if your new to HIIT
- Also include strength training in your exercise regime