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HIIT Happens: Your 5-Minute Guide to Understanding High-Intensity Interval Training

benefits of cardio benefits of hiit fitness guide high intensity interval training hiit May 02, 2024

High-Intensity Interval Training (HIIT) has been making waves in the fitness scene for its promise of quick, effective workouts that torch calories and boost endurance. If you’ve been following me for a while or taken my classes, you already know I taught HIIT classes 3x a week and am a huge fan. It was one of my favorite things to do! Super energizing. Fast-paced. Get in, get out. So, where’s the catch?

I used to tell my clients, “I better not see you in class more than 2-3x a week” – and there’s a reason for it! Workout balance. There are times when we get hooked onto one type of workout such as spinning, pilates, HIIT, etc… but more and more people need to understand “overtraining” and how the balance and hormones work. 


Yes, it’s high-intensity. We’re jumping and adding impact to our bodies and bones. It may sound like you shouldn’t incorporate it into your workout routine but it’s quite the contrary – you 100% should! Our bodies need to be able to rebound which in turn helps us move and react better. 


So when is too much of a good thing, a bad thing?


First things first, let’s break down the science behind HIIT. This training method involves short bursts of intense exercise followed by brief recovery periods. The magic lies in its ability to push your body to its limits, revving up your metabolism and keeping those calories burning long after your workout is over. Plus, HIIT workouts can be tailored to suit any fitness level, making them accessible to everyone from beginners to seasoned gym buffs.


That being said… While HIIT may sound like a dream come true for those looking to maximize their sweat sessions, it’s essential to approach it with caution. Pushing yourself too hard too fast can lead to burnout or even injury. Overtraining in HIIT can strain muscles, joints, and even the cardiovascular system, increasing the risk of overuse injuries and exhaustion. It's crucial to strike a balance between intensity and recovery to avoid these hazards.

Secondly, when it comes to hormones and HIIT, there’s a complex interplay at work. On one hand, HIIT can help regulate hormones like cortisol and insulin, promoting fat loss and muscle growth. However, excessive or intense HIIT workouts can also elevate cortisol levels excessively, leading to stress, fatigue, and potential hormone imbalances. Finding the right frequency and intensity of HIIT sessions is key to harnessing the hormone-regulating benefits without tipping the scale towards negative outcomes.

So, what’s the bottom line? HIIT workouts can be a game-changer for those looking to maximize their time in the gym and achieve serious results. But like any fitness regimen, it's crucial to approach them with caution and moderation. Listen to your body, prioritize proper form and technique, and allow for adequate recovery between sessions. When done right, HIIT can be a powerful tool in your fitness arsenal, helping you reach your goals and feel your best inside and out!

Check out my app, Training with T, where I have a wide range and balance of workouts from strength training, cardio, pilates, and yep, HIIT. You can also get 30% off my annual plan (which comes to just over $5 a month!) by clicking here!




Coach Tatiana

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