How to get Lean Fast with HIIT


There has been a lot of hype around HIIT training, with people like Joe Wicks (The Body Coach) making increasing its popular recently.

However, here at Fitness Flex we have been using HIIT to shed pounds and get lean for years. We got the results to prove it and we want to share them with you.

HIIT has so many benefits we don’t know why everyone doesn’t do it! Once you try it you’ll be hooked!

HIIT will get you fast results and we want to educate you on why it’s so amazing and why you should incorporate into your daily routine.


WTF is HITT anyway?

HIIT which stands for high intensity interval training and is a super effective training technique. You alternate between periods of very intense exercise and slower less intensive rest periods.

So you would start with a period of intense sprinting of say 30 seconds followed by a 30 seconds recuperation period and repeat for several rounds. The fitter you get the longer the work periods become and the shorter the rest.

Interval rowing vs traditional rowing after 4 weeks will show that the Interval rowing will be more effective for torching fat, burning calories, building lean muscle and improving your fitness levels.


How do you HIIT?

So now you know what is it you need to know how to do it!

Here are a some activities which are ideal for HIIT:

  • Spinning
  • Running
  • Burpees
  • Rowing
  • Box Jumps
  • Prowler Runs
  • Deadmill Sprints
  • Tyre Flips
  • Cycling

So first you pick your activity (or you can mix it up) and then you just need to get yourself warmed up. Make sure you warm up all the muscles you’ll be using in your workout.

When starting out I would have a 1:2 ratio so, 30 seconds intense exercise followed by 60 seconds rest.

The idea is to give 80-100% effort in your intense period so that you get the best out of your workout. This will be a different speed according to your fitness level.


It’s Time Efficient

This is my favourite thing about HIIT it doesn’t take long to get a great workout.

If you are short on time you can complete a quick circuit and be burning fat for the rest of day.

Even in the most hectic schedule you can find 10-20 minutes to complete a workout. You can get up a bit earlier, use your lunch hour or even complete it after you have been to work.

Start with 4 rounds to get you started and then go to 6, 8 and 10 rounds.


The After Effects

The real magic with HIIT happens when you’ve finished your workout? Did you know after your HIIT workout you still be burning calories long after the session?. This is known as EPOC (excess post-exercise oxygen consumption) it’s an awesome side effect which creates an oxygen debt which has to repaid post workout.

This revs up your metabolism and means you’re burning calories even when you’re sat down at work after your workout!


You Get Results Fast

As you can easily fit it into your day and the awesome EPOC effect means you get results fast. By seeing results fast you will feel more motivated and encouraged to keep going. It is a super efficient way to workout when you’re pushed for time and want to see the fruits of your hard work fast.


You’ll Have a Happy Heart

By working out at a high intensity level you will have a healthier heart. By exercising regularly you will reduce your risk of hearts disease, obesity, depression and it’ll even mean you will also live longer.

Improving your cardiovascular health will mean you will be fitter and increase your endurance for longer runs.


No Excuses

You can complete a HIIT workout wherever you want. There are literally no excuses you can use to not do a HIIT workout. It doesn’t take long, you can do it anywhere and you don’t need any equipment.

Whether you are travelling with work, staying at a friends or work long hours you can complete a workout outside, in an office or even in a hotel room.


Anyone can do it!

Even if you’ve not worked out for years or are a seasoned gym bunny you can use HIIT to get better results. You see, you make the workout as hard as you can handle, it’s you against you. You go at your own pace and each workout you’ll be able to get a little faster and your stamina and fitness will increase over time.


It’s Fun

The reason why Fitness Flex is so popular and our clients stay with us long term (apart from the awesome results) is that they have fun!

When you’re going through a tough workout, you can’t help but bond with the people around you. You’ll make friends and become part of a community, having a laugh and supporting one another comes hand in hand.


Better for your Health

Not only will HIIT improve your heart health, it will also improve your insulin sensitivity, lower cholesterol and blood pressures as well as improve blood sugar and insulin function.

Even if you don’t want to lose weight there are benefits which will keep you healthier and fitter for longer in such a short amount of time.


Happy Side Effects

There are some less known benefits to HIIT that are very interesting. On top of the magical EPOC effect, the time efficiency of the workouts, greater fatloss; you will also improve your mental toughness and confidence, you will have decreased appetite due to improved hormone function and accelerate the rate of muscle growth.


It’s Ideal for Progression

One of my favourite things about HIIT is that by making the workouts progressively harder you will perform better, get faster and have greater stamina. There are so many ways you can make the workout a tougher.

You can increase the work time, reduce the rest periods, increase the number of rounds and pick a harder exercise to HIIT!


Now what?

All that’s left to do is to try HIIT for yourself!

Here is a quick HIIT session you can try right now…


60 seconds work, 60 seconds rest

  • High knees
  • Press ups
  • Squat jumps
  • Mountain climbers

Beginner 2 rounds, intermediate 4 rounds, advanced 6 rounds.

Make sure you warm up and cool down.


If you prefer a more sociable and fun environment join us at Fitness Flex for a workout. Find out more HERE for your 1 week Bootcamp FREE Trial!