High Intensity Interval Training Tips And Advice

Fact Checked On: 4-5-2018 By: Rob Miller


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If you’re currently on a fat loss diet plan looking to get lean, fit, and firm, then one form of cardio that you absolutely must make sure you don’t overlook is high intensity interval training or HIIT for short.

HIIT is easily classified as the most superior form of exercise that you can do because of all the benefits it has to offer.

Not only is the workout itself incredibly short at around 15-20 minutes per session (so ideal for those time pressed individuals!), but it’s also going to be great for helping to boost your metabolic rate for hours after you’ve completed it. Basically, when you include this variation of workout into your normal workout routine, you will burn fat all day long.

How much better does it get?

high intensity interval trainingFurthermore, this variation of cardio is least likely to cause you to lose lean muscle mass, which as you hopefully know by now, is precisely what you want to be avoiding on any fat loss program you’re doing. It’ll also boost your fitness level far faster and higher than any regular moderate paced cardio workout routine, so again, it’s simply ideal.

This said, you need to know how to do it properly and how to add it into your workout effectively as well. Let’s go over the vital details that you should know so that you can get this done properly.

How To Perform High Intensity Interval Training

The first thing we need to address is how you should go about performing high intensity interval training. Basically, with high intensity interval training you’re going to alternate between periods of very intense exercise with periods of much lower intense exercise – or active rest as it’s called.

Each work interval (the interval done at the intense pace) should last for around 15-60 seconds. 60 seconds is at the very high end of the spectrum and most people will see best results with intervals around the 20-30 second mark.

With this, you’ll then pair it with an active rest period that last for about two to three times as long as you recover before you go all out with the work period once again. Take note that your active rest period should consist of nothing more than light walking or very light movement with whatever mode of cardio activity you’ve decided to do.

You’ll repeat this process six to ten times, making sure to start with a five minute warm-up and finishing with a five minute cool-down.

This literally allows you to finish up a typical HIIT workout within 20 minutes or less.

How To Add HIIT To Your Workout Session

Now, when it comes to adding this form of workout into your overall workout routine, you’ll want to be sure that you are not overtraining yourself.

Because it is so intense, you aren’t able to do it daily without repercussions, especially if you’re also weight lifting at the same time.

For this reason, add the HIIT sessions to your workout two to three times per week, making sure that you still have at least one full day off from all exercise.

Also avoid doing it on the same day as weight lifting and if you must, do it after the weight lifting session itself. So there you have the key facts to know about high intensity interval training cardio.

If you want to see optimal results, it is the form of cardio to be doing. Sign up for our Free “Get Ripped” ebook for more information.

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Author: Rob Miller

Supplement Critique

Rob Miller founded SupplementCritique.com over 7 years ago, and has been the chief editor ever since. He has a diploma in Advanced Dietary Supplements Advisor, and worked at GNC for 3 years. He KNOWS supplements, both inside and out. Rob currently resides in Jupiter, FL, with his wife of 4 years.  Learn more about him in his Bio here. Follow him on Twitter , Facebook, LinkedIn, or find him on Google +.

14 comments on “High Intensity Interval Training Tips And Advice”

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  1. Hola, my name is Brian and I live in Costa Rica. I’m 60 years old and a big fan of HIIT.
    My MAX HR using the run 4 min, active rest 3 min, run 4, active rest 3, run 2 then max out method is 175 BPM.

    I’m using 2 HIIT routines right now to keep from getting bored. The first is: 1 min max work (90% or ~ 160 BPM), 2 min recovery for 8 intervals. The second is: 2 min max work (90% or ~ 160 BPM), 2 min recovery for 7 intervals.

    I have 2 questions. 1) are these routines sufficiently intense? 2) I’m kind of breaking a rule (I think) in HIIT.

    During my recovery phases, I’m NOT letting my HR get down to 60-70% MAX HR. Instead, I’m keeping it at ~140 BPM, which, for me, is 80% MAX HR.

    My thinking is, if I get my body used to recovering at higher intensity rest intervals I will get more bang for my cardiovascular buck. Is this OK? Am I deluding myself about higher intensity recovery levels ?

    Thanks a lot,


    1. Hey Brian,
      I think what you’re doing is actually pretty good, but what I would suggest is changing it up weekly. So next week do it your way, and then the following week I would do shorter bursts with longer rest periods so you can get your heart rate way down.

      The body has an amazing way of adapting to training regiments like this, and by changing it up youll basically be “tricking” it into better weight loss.

      Hope this helps!
  2. Hey Thanks bro but that’s very disappointing. i’ve been
    reading up on a supplement called “Growth Maximizer Pro”, it promises to help but i would love to know what you think. A review would be helpful. thanks.

    1. Hey Samy,

      Give me a couple weeks, I’ll get a review up for you and shoot you an email when it’s done.

  3. Hi, My name is Samy. I’m 21 years old and my height is 5′ 6.

    I would really love to grow taller. Four additional inches would be perfect but I dont know how to go about it.

    Do you have any advice for me?
    1. Hey Samy,

      There are a few supplements out there that say they make you grow taller, but it just isn’t true. Your height is mainly determined by genetics, with small variations based on diet and lifestyle through adolescence.

      Your best best is to keep your body fit and healthy, so you look and feel good at any size.

  4. Hi Rob,

    l train regularly but cannot lose the fat around my mid-section. As a female can l use HGH XL and TESTO XL as l understand it fastens metabolism and burns fat fast.

    I want to develop a lean muscled toned body (not like a female body builder) but more on the athletic side. If the above has been tested by you and you deem them not safe what would you recommend instead?

    l look forward to hearing from you.

    Best wishes,


    1. Hey Jenny,

      I haven’t reviewed these two, but they’re on my list to get to soon. I took a quick look and I wouldn’t recommend you use them because they’re only offered through free trial program with is anything but free. Check out my article where I explain how these things work. In short, when you sign up for the trial, you are also signed up for monthly shipments and billing, and usually the prices are pretty high. For your situation, go with Nitrocut. It’s a fantastic pre workout that doesn’t make you bulk up. It just gets you pumped and energized for your workout so you get the most out of it.

      1. Hi Rob

        Many thanks for your recommendation. Your comments have been noted.

        Many thanks. I’ll let you now how it goes.

        With best wishes,


        1. Hey Jenny,

          No problem and best of luck. I posted a the Testo XL review. My recommendation remains the same. Not only do they use the free trial scam, but the ingredient amounts are really to small to have much effect.

  5. Hey rob,
    I am 20 years old, I am 5’10 and I weigh 200 pounds. I was always really active in high school and at my best I was around 180.

    I am looking to shed off a lot of fat and get some lean muscle gains. My goal is to be more cut than bulky.

    I read the reviews on nitrocut and I will probably end up buying the 6 month supply of that. But I can’t afford to stack it with your diet pill recommendation.

    So I think I am going to start doing HIIT. But I’m not sure which exercises to do.

    What would recommend for quick results?
    1. Hey Zach,

      Nitrocut is definitely the right choice for your stats and goals. For great workout and diet tips, download my free “getting ripped” ebook. I’ve recently added some bonuses to the package as well, including sample meal plans, a workout log, and my “Big List of Foods You Can Eat.”


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