HIIT Infographic High-Intensity Interval Training

HIIT High-Intensity Interval Training What They Can Do For You

Think working out has to be hard?

Think again! HIIT workouts appear to do the impossible by helping you to burn more calories than a 40-minute run in a quarter of that time!

HIIT training aligns high muscle performance with aerobic exercise. They’ve been transforming the lives of people all around the world and if you want to achieve one of those ‘cover model physiques’ then this is probably just what you’re looking for.

Ready to get started with the most highly effective and efficient workouts on the planet?

Then let’s get started! Along the way, we’ll discover that there’s a lot more to HIIT than just the basic alternating speeds; we’ll learn some advanced techniques like cardio acceleration, fartlek training, speed drills, concurrent training, MetCon, Tabata, finishers and more.


HIIT Infographic

Training High-Intensity Interval Training 


HITT infoghrafic


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ATP-CP: fast useable energy, stored as ATP in the muscles 1-3 seconds

Glycogen-Lactic Acid System: Fairly fast energy that causes a buildup of painful metabolites. Several minutes.

Aerobic Energy: the Slowest system that burns fat using oxygen.



Kettlebells and battle ropes are ideal for HIIT training thanks to their ability to provide ‘concurrent training’ or ‘resistance cardio’. You can train your cardio fitness but while against resistance.


Tabata means: 20 seconds high intensity

10 seconds rest

8 rounds

Only for the experienced!


HITT involves switching from high intensity to low intensity. This means you are going from ATP-CP and Glycogen LA to aerobic.

You do this by training at 90-100% MHR (Max Heart Rate) for 30 seconds to 2 minutes and switching back to 70% for 1-3 minutes.

This burns more calories in less time and causes the ‘afterburn effect’. It is great for fitness and VO2 max.


*Kettlebell swing





*Jump Rope


*Battle Ropes

*Calisthenics circuit

*Tuck jumps


Metabolic Conditioning means that you are using HITT as part of a resistance circuit. This is a great way to build fitness while adding muscle and losing fat. Design your circuits smartly though and think about sequencing