The solution to your exercise problems: HIIT

You may have seen “HIIT” lately and thought to yourself, “What the heck is that?” Or you may know what it stands for but not sure what all the fuss is about. OR you may have no clue what I am talking about. I’m here to bring you the good news of High Intensity Interval Training!

HIIT is my absolute new favorite form of exercise and I want to share it with the world! CALLING ALL CARDIO JUNKIES…GET OFF THE TREADMILL AND ELLIPTICAL.

I used to think that running was my solution to getting toned legs and a “fit” body. I would run (even though I absolutely hated it) simply because I thought it was the best form of exercise and that somehow magically I would get toned arms and legs because of it.

I was wrong. Yes I did lose a little bit of weight when I started running a lot, but my body wasn’t “toned”. I didn’t look super “fit” like I thought I would. I was also DREADING my workouts, so it wasn’t something I was enjoying. I was so frustrated.

If you’re like me you like to be fit. For me, if I don’t look fit, then I get frustrated because of all the time I am spending working out. Not because I care what people think about me or I care that I look good for others. I like to be fit because it’s how I feel best and how I feel most healthy.

Insert HIIT.

I started to do HIIT the year after I graduated from college because I was told about the Nike Fitness Training Club app. It was an easy go-to for me because it took the thinking out of my workouts. The workouts were there for me and I didn’t have to think about what I was going to do at the gym. I wasn’t super consistent with it, but definitely saw some results. After doing this for a while, for some reason I decided to sign up for another half-marathon. WHY. I don’t know. I HATE running but for some reason I can’t keep myself from signing up for these things. I guess I like to torment myself. That’s the only thing I can come up with. HA.

After my last half, I discovered Kayla Itsines. She has a training program called Sweat with Kayla and I decided to jump in. I was bored of all my workouts and was needing something new. Her app provides you with 3 HIIT per week that is designed to build muscle and burn fat. This has been a game changer for me and I have never been stronger. 

HIIT has been around for many years and used widely among athletes and fitness professionals.

There are so many benefits to HIIT, but here are just a few:

  • Improves cholesterol profiles
  • Stronger bones
  • Improves blood pressure
  • Boosts energy and mood
  • Improves abdominal fat while maintaining muscle mass
  • Improves cardiovascular health

One of the reasons why I love HIIT so much is because it has been shown to burn more calories and fat than traditional cardio workouts. Your body continues to burn fat even after the workout ends because the load is so heavy during the workout. Your body has to use more energy to get back to pre-workout levels.

ANOTHER reason is because it’s short and straight to the point. If you know me, that’s what I’m all about. Lets just get it done and move on. With HIIT you workout for 30 minutes or less, and you’re done. With traditional cardio you have to spend hourrrrrrrrrrrrrrrrrrrrs. Not a fan.


HIIT doesn’t require a gym membership or equipment. You can literally just use your own body. It’s brilliant. You can add in some weights if you so desire, but it isn’t required. You can do HIIT anywhere because you don’t need anything. Since I have adapted to this type of training, it is so much easier to workout on vacation or when I am not home because I can do it in a bedroom! Confession, I’ve even done it in a tiny office at work…. HA.

One thing: if you are not at a baseline level of fitness, I wouldn’t start with this type of training. HIIT requires a lot of blood flow throughout your body, and if you don’t have a healthy heart or lungs, that would not be a good thing. If you want to start exercising, get to a baseline fitness level of aerobic exercise (walking, jogging, biking) for at least 3 to 5 times a week for 20-60 minutes. Once you get there, you can start incorporating HIIT. Get ready to see some results!


If you are disappointed because you feel like you have been going to the gym for months, doing cardio and you aren’t seeing results, this is why. You have to do an abnormal amount of cardio exercise to see weight loss because cardio only burns fat during the workout and does not build muscle mass. HIIT burns fat the entire workout as well as after and it also increases your metabolic rate. To me, HIIT is the only way to go. It works almost all muscle groups for each workout and therefore you see results faster. Cardio is an important aspect of exercise, but should be only part of your workout plan. Not the entire thing.

Okay so you’re probably asking, “What type of exercises are involved?” Here is an example of a 20 minute at-home workout! I recommend doing this type of workout 3 times per week on alternate days.

 2- 10 minute circuits of 4 exercises each. 

Circuit 1:

  1. 20 jump squats
  2. 10 push-ups
  3. 16 walking lunges
  4. 10 burpees

Circuit 2:

  1. 30 toe touches
  2. 40 mountain climbers
  3. 100 jump ropes
  4. 15 squat and presses

That is all for now! See ya next week ? Don’t forget to subscribe to my email list for updates! Also, check out my YouTube channel to see videos about health and nutrition! 

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