HIIT - A High-Intensity Workout That BITES

Anna Hagley - Fitness
HIIT Training ist ein absolutes Vollgastraining
Foto: 410678884 /

HIIT is a HIGH-INTENSIVE WORKOUT that will easily test your limits. But no pain no gain

Many people who have started an exercise routine want to lose weight, but many don't want to achieve this goal by spending hours on a treadmill. To save time and burn the most calories possible, HIIT, or high intensity interval training, is the perfect solution.

What exactly is HIIT?

HIIT is a workout routine that is typically timed, and consists of a pattern of quick intense bursts of exercise, followed by short periods of rest. For example, one may sprint for 30 seconds followed by 30 seconds of rest, and repeat that pattern for 15-30 minutes.

How does HIIT affect my body and my health?

According to ACSM, benefits of HIIT include better cardiovascular health, improvement of cholesterol profiles, and a decrease in fat and body weight while maintaining muscle. Furthermore, The New York Times reviewed several studies on this form of exercise, sharing several health benefits, including that it allows the body to better use oxygen and insulin, lowers glucose levels in people with diabetes, and allows blood vessels to expand better, leading to improved blood flow through arteries.

Are there other advantages for the high-intensity workout?

Not only does HIIT provide numerous health benefits, but it is also more enjoyable than repeating the same act, such as walking at a steady state. HIIT is very diverse and can incorporate numerous different moves, including jumping, running, squats, abdominal workouts, jumping jacks, jump rope, mountain climbers, burpees, jump lunges, and many more. These are also convenient to do at home, as many of the moves require little to no equipment.

How does a HIIT exercise work?

While there are several examples of HIIT routines online, they are also easy to create on your own. Let's look at the list of moves in the paragraph above. We can start by choosing three of them.

Let's choose, for example:  

Repeat 8 times (16 minutes total)

1. Jumping jacks: 30 seconds

2. Mountain Climbers: 30 seconds

3. Bicycle crunches: 30 seconds

4. Rest: 30 seconds

Breathe deeply and let your pulse come to rest.

Customize the exercises to match your fitness level!

HIIT workouts are also easy to modify. If you are a beginner, you can modify the above example by replacing the “jump” in a jumping jack with a moderate-depth squat, while still performing the arm movements of a jumping jack.. You could modify the mountain climbers by completing them at a slow speed. You could change the ab exercise to one more tolerable.

On the other hand, if you are craving a more advanced workout, HIIT is also easily modifiable in that way. Jumping jacks could be replaced by jump squats or power jacks, mountain climbers could be done at a very challenging speed or for more time, and bicycle crunches could be replaced with hanging leg raises. If able, the HIIT exercises can also be done for more time, such as for 30 minutes instead of 16.

Conclusion on this highly intensive training

Overall, HIIT is a more effective form of cardio than steady-state cardio when trying to burn fat, improve health, and enjoy your workouts.

Have fun creating and completing some awesome HIIT workouts!

We would like to thank Anna Hagley for creating this great challenge!

Anna is part of our 3dots community, and has created this great challenge for us. If you also have an idea for a new challenge, just write us an email. =)


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