Winter Is Coming! Warm up with HIIT & enjoy these 4 benefits

Want to achieve an effective workout in a short amount of time? Who are we kidding….of course you do, everyone wants to get a great body in as little time as possible. HIIT workouts have been quite the phenomenon in the fitness world and we are here to tell you what the fuss is all about. HIIT stands for High Intensity Interval Training and it’s the most effective and efficient way to burn fat and build your endurance.

The goal when performing High Intensity Interval Training(HIIT) is to alternate between very intense and moderate work periods. According to the American College of Sports Medicine intense work periods can last between 5 seconds and 8 minutes and be performed at 80% to 95% of an individual’s max heart rate. The recovery/moderate work periods should last around the same amount of time as your intense work period and this should be performed at 40% to 50% of max heart rate. The workout can vary but should last around 20 to 60 minutes depending on the interval lengths.

Whats the difference between Interval Training and HIIT? 

While interval training involves alternating between higher and lower intensity work periods, the main goal of HIIT is reaching max effort intensity and hitting that max heart rate threshold. The goal of HIIT workouts is to achieve that max heart rate by quicker, all out intensity, followed by a short recovery period to burn fat more efficiently.


There are so many benefits to doing regular HIIT workouts but we are going to let you in on what we think are the best benefits of these types of workouts.

4 Benefits of HIIT

  1. Burn Fat Not Muscle – While steady state cardio often sees individuals burn both fat and muscle, High Intensity Interval Training works to efficiently burn fat while effectively preserving muscle.
  2. Burn Calories After the Workout – One of the best benefits of HIIT workouts is the fact that you continue to burn calories post-workout, this is also known as EPOC (Excessive Postexercise Oxygen Consumption). HIIT workouts can see individuals burn calories up to 24 hours after you have completed a workout. Talk about efficiency.
  3. Boost Metabolism – The American College of Sports Medicine states that HIIT workouts help you consume more oxygen than steady-state workouts and that excess oxygen can help increase your rate of metabolism.
  4. Quick and Simple – A simple 25 minute HIIT workout can be as effective in burning calories as performing 1 hour of steady state cardio and thus can get you in and out of the gym very quickly while providing impressive results.

The team at AirAcitve want you to stay warm with winter approaching very quickly. Go onto the AirActive app and book into one of our providers classes and warm up with a seriously kick-ass HIIT workout. With over 20,000 weekly activities through 500 different providers on the AirActive app, there will be no shortage of classes for you to book into.