HIIT is about maximum effort followed by recovery. Long circuits, bootcamp, no rest classes many feel hard but they are high stress conditioning not HIIT. A person can only hit their maximum effort (AKA zone 5) if they are fully recovered, otherwise their body can’t reach the maximum effort and you may only be able to reach a high zone 2 or 3.
3 Things a HIIT Workout is:
- Maximal effort// You’re working at 90-100% capacity. Each interval is explosive, aggressive, and almost unsustainable. If you can “pace yourself”, it is not a true HIIT workout
- Short Work + Long recovery// You’re work interval is 10-30 seconds. Rest intervals are long enough to fully recover (1:00-3:00 minutes). Fully recovery allows true intensity in the next Round.
- Low Volume + High Quality// Usually only 4-8 total intervals. The goal is power output, not calorie burn. You finish feeling worked-not destroyed.
3 Common Misconceptions
- It’s Non-Stop Movement//Circuits, AMRAPS, and bootcamps keep the heart rate elevated. HIIT requires heart rate spikes + drops. If rest feels rushed, its conditioning-not HIIT.
- It Isn’t Long//Anything labeled HIIT that is 30-45 minutes is misleading. True HIIT sessions are short and strategic. Longer workouts dilute intensity and raise stress hormones.
- It Isn’t Something You Do Daily//HIIT is a stress stimulus. Doing it too often can increase cortisol, stall fat loss, disrupt recovery.
I recommend doing HIIT workouts 2-3 times a week.
Finally, HIIT is about intensity, not exhaustion. When you start adding in true HIIT workouts into your workout routine your recovery improves and your body responds.
You become better using your carbohydrates for fuel and your fat for recovery.
You stimulate mitochondrial growth.
You improve insulin sensitivity (HIIT helps pull glucose from the bloodstream more efficiently.
You activate fast-twitch muscle fiber (which we lose with age).
Cortisol rises briefly, then normalizes which helps your metabolism.
ENJOY!!
