All Hail Queen HIIT : Or Don't?

Here we are again, trying to differentiate between helpful fitness advice and trendy buzzwords. Like a prom queen under a disco ball, HIIT Training is getting a lot of looks. And it’s easy to see why—she promises to improve your metabolic health, reduce risk of heart disease, burn fat, and make you live longer. Girlfriend’s got it goin’ on.

But is she like… your people? I mean, would you want to hang out with her in real life, or does she seem a little intense? Would she make a nice addition to your squad or would she try to take over and shut out your besties? It might be a thrilling relationship at first, but is it built to last?

Before I go too far down the high school metaphor rabbit hole, let’s bring it back to HIIT. Just because something is put on a pedestal and praised (even when for good reason) it doesn’t mean the adoption of said thing is going to change your life. But we can’t help but be a little transfixed, so let’s explore (HIIT, not prom queens): 

1. What is HIIT (high intensity interval training)?

   
   

Simply put, HIIT is a workout method that alternates short bursts of intense effort with periods of rest or low-intensity recovery. Tabata is a perfect example - 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).

2. Is HIIT really all it’s cracked up to be?

   
   

Well… yes. Here’s what we know about the benefits of HIIT:

Longevity and Cardiovascular Benefits:

• HIIT can significantly improve cardiovascular fitness and VO₂ max, both of which are linked to reduced mortality risk.

  
  

Metabolic Health:

• HIIT improves insulin sensitivity and fat oxidation, with studies suggesting even two HIIT sessions per week can have a noticeable impact on metabolic health.

  
  

Weight Loss and Fat Burn:

• HIIT’s calorie burn and afterburn effect (EPOC) don’t require daily sessions. A few intense workouts spread throughout the week can still lead to measurable fat loss when combined with proper nutrition.

  
  

Okay, bored yet? Wishing I was still talking about prom? Now that we’ve established that HIIT actually does deserve her moment in the spotlight, let’s get into the questions that truly matter—questions that take the most important things into consideration a.k.a. YOUR ACTUAL LIFE.

Just because HIIT is scientifically proven to have all of these incredible benefits that are flooding your feed, it doesn’t necessarily mean it’s the thing for you. And guess what, you can live a long and fulfilling life without ever uttering the word Tabata ever again. Let’s continue with a different line of questioning:

3: Does the idea of HIIT training pique your interest? If so, why?

I’m guessing the answer will be in line with one of the proven benefits mentioned above. Who wouldn’t want to burn more fat, live longer, or prevent disease? But you have to dig a little deeper than that.

Why specifically are any of these issues relevant to you personally right now? Think beyond the obvious. Take some time to explore the why behind your goals. This will provide clarity and motivation - not just in answer to the question of whether or not you should do HIIT, but for every decision regarding health and fitness moving forward. If you have no idea what I mean by that, check out this episode of The FitSister Podcast.

If you are under the impression that HIIT training (or anything for that matter) is the silver bullet you’ve been looking for, you are mistaken. A dance with the prom queen won’t change your life.

4: Okay, so you’re interested in reaping the benefits of HIIT training. Here are some things to consider. Take a look at this list and make a mental note of how appealing or dreadful each of these items makes you feel. 

1. For general health and fitness, two 10-minute HIIT sessions can provide noticeable effects. This is a great way to start, BUT…

2. For more specific goals like weight loss or athletic performance, you may need more frequent or longer sessions combined with other types of training.

3. INTENSITY IS KEY. During high-intensity intervals, you work at or near your maximum capacity (about 80–95% of your maximum heart rate). You can calculate that number here, but you should know that means an ALL OUT effort, going as hard as you can, like your life depends on, to the point where 10 minutes should leave you in a heap on the floor. 

4. Effective HIIT requires honest self-assessment, planning, and learning. Unless you have a coach or access to specific HIIT programing (such as on a Peloton), you will likely have to devote some time to creating workouts, gaining an understanding of what it means and feels like to be in a max heart rate zone, and regularly assessing yourself, your progress, and whether or not you are staying true to the intensity required. It’s slightly more complicated than going for a 3 mile run at a leisurely pace. Which leads me to my next point…

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5: Are you interested in adding HIIT to your routine, or substituting it for something else that you are currently doing?

If you have to give up something that you’re already doing consistently—something that you already enjoy, I would proceed with caution. This is where you check back in with yourself and make sure that you’re making the switch for the right reasons—and those reasons should have more to do with your personal preferences, goals, and lifestyle, than with a bunch of scientific studies. 

Now to contradict myself just a smidge, I would say this: don’t you dare give up your strength training routine! You can easily tack on a 5-10 minute HIIT workout, but the importance of strength training is so huge that I will advocate for strength over pretty much anything all day. More on the “why” behind my very impassioned stance on strength training later. Back to HIIT chat…

Consider your own very specific health goal, and how well aligned it is (or isn’t) with HIIT training. Is what you are currently doing already supporting your goals to a satisfying degree?

There is a big difference between “better” and “better for you”.

My husband showed me a study recently about the incredible benefits of playing racket sports. According to this study, playing racket sports regularly could increase my life span by seven years! There was also lots of stuff about the cognitive benefits due to the hand-eye coordination component, but honestly, I stopped paying attention at the very mention of a racket because (and if you listen to the podcast you know) I do not like racket sports! At all. Of course I want to live longer and have a better brain, but the pickel/padel/tennis journey is not for me.

But it did make me think. Instead of booking a court because a study told me to, I asked myself: how does this apply to me? In terms of cardiovascular fitness, racket sports feel a lot like HIIT (which I already do). And in terms of the cognitive benefits of hand-eye coordination and the intense focus stuff, I have some hobbies that could check that box, like woodworking, for example. So while I do not disagree with the associations made in the study (at least the parts I was paying attention to) I think I’m doing just fine without picking up a racket. 

That being said (and just so I don’t completely lose the ever-growing racket sport community) I am so happy for the masses of people that are crowding courts all over the world, connecting with their community, getting exercise, relieving stress, and spending time outdoors. You deserve every second of those extra seven years ;) I will happily cheer for you from the sidelines.

My point is, HIIT is awesome, and maybe it will be a game-changer for you, but if after careful assessment you realize it doesn’t really serve you at this time, you can confidently and purposefully move on to something that does.

And if you do want to try it, you can start small.

Get acquainted by using bodyweight movements like burpees or jump squats. Sprints on a stationary bike is another simple but effective approach to HIIT. You don’t have to be a complete savage right out of the gate! Pick up the intensity and start paying attention to your heart rate (either with a device or based on feel) and get to know what 85% feels like.

If you’re already doing group classes, you can try upping your intensity for short bursts followed by short rest periods if the format of the class allows—as opposed to keeping a moderate pace throughout. If you’re a runner, you can mix in some speed work in the same way. Just be cautious with the sprinting, make sure you’re warmed up, and be aware that at a certain age we become a little more susceptible to injury.  

HIIT is a powerful, proven way to train for better health and body composition—there’s no denying that. But how does it fit into your life? Are you drawn to the shiny crown, or do you see something deeper—an intense but dependable ally that works with your needs?

Whether you embrace HIIT, stick with what you love, or keep exploring, remember this: the real win is finding movement that feels good, supports your goals, and is sustainable.

Fitness trends come and go, but aligning your choices with your needs and values is what builds a connection to health and wellness that will last a lifetime.

If you’d like some HIIT workout suggestions, or if have favorite HIIT workout that you can share, comment below!

Check out the latest episode of The FitSister Podcast where Nat and I talk more about how and why one might incorporate HIIT training in real life.

Love ya like a sister!