Get fit with HIIT

High-intensity-interval-training, we’ve all heard about it but have you jumped on board yet? The number one excuse I hear from clients and students is,  

“I don’t have time to workout.”  

High-intensity-interval-training is where you alternate bouts of very intense activity with lower intensity activity.   

Turn up the intensity and the time you need to spend on a workout is cut in half!  

One way I like to implement HIIT training with clients is by using a timer.  First, come up with 4 or 5 exercises; make sure at least one of those exercises is a cardio exercise to keep the intensity high. Set a timer for 8 minutes. Then do 10-15 reps of each exercise and keep repeating the circuit until the timer goes off. If you’re not out of breath after this, you’re not pushing yourself hard enough!  

Depending on your fitness level, that 8-minute circuit just might be enough for you, but work towards doing 3 different circuits for a total of a 24-minute workout.  Record your progress each time so you can push yourself to do better each time! 


Here are a couple circuits for you to try! 


Circuit 1 

Circuit 2 




Jumping Jacks 


Bicep Curls 

Donkey Kicks 


Squat Jumps 



All of these exercises can be done at home or in a gym. Cater them to YOUR fitness level by doing them with your body weight or challenge yourself by adding some weight.  

Besides saving time,  benefits of HIIT training include: 


  • Boosted metabolism 
  • Muscle tone 
  • Increased energy  
  • Reduced body fat  
  • Fun 

Ok, that last one might be my personal opinion, but I love the way I feel after a good HIIT session! Give it a try and you might just love it too!  


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Written by Kelli Bettridge, CPT, FNS

Kelli is a NASM CPT and is FNS certified. She currently trains clients at Vasa Fitness. Kelli earned her Bachelor of Science Degree in Exercise Science from Utah Valley University where she currently teaches Fitness For Life.