high intensity interval training

BPI Sports Athlete Sarah Evans shares her knowledge about High Intensity Interval Training (HIIT) and the benefits to this method of working out. Continue reading to learn more:

I am sure by now you’ve heard of the term “HIIT” but if you were like me, you were probably wondering what it is, how it works, and what the benefits of it are. High Intensity Interval Training, also known as HIIT, are intervals of medium to high intensity exercises used to burn fat, preserve muscle mass, build lean muscle, and burn more calories. This method of training is performed by going all out (giving 100%) for a period of time followed by an immediate rest period of the same time, or less. For example: sprinting at a high speed for one minute followed immediately by a one minute rest. Pretty simple, right? Now, let’s get down with the top benefits of this fast-paced training technique.

It’s a time saver:

Most HIIT exercises are recommended to be between 10-30 minutes. Believe it or not, that’s all it takes! In that time you can also incorporate strength training with HIIT to really get the most out of your workout. Use HIIT as your supersets or between sets to keep that heart rate up. If you are a busy mom like myself, or just crunched on time, it’s such a great way to get it all in.

HIIT by Sarah Evans

So long fat:

HIIT helps preserve your lean muscle while burning more fat than steady state cardio (ex: walking on the treadmill for 45 minutes at the same pace). This method of exercise puts your body’s metabolism into overdrive and allows you to continue burning fat long after your session at the gym. Who wouldn’t want to continue burning calories at rest?

You can do it anywhere:

HIIT can be altered for any space. If you can’t make it to the gym, no worries! There are many different exercises you can incorporate into a HIIT workout that can be modified to work in the comfort of your own home, outdoors, in a garage, or whatever you have to work with!

As you see, HIIT has multiple benefits! It’s great to use it for your cardio for some intense calorie- burning or add to your weightlifting regimen for a bigger challenge. All that’s left is to make it happen. Get out there and hit up some HIIT!

Here’s Sarah’s 15-minute HIIT workout to get you started:

30 seconds per exercise / 30 seconds rest between exercises. Repeat 3x!

Jump Squats


Mountain Climbers


Butt Kickers


Bodyweight Squats


Plank Jacks


Sarah Evans is a member of Team BPI Sports.