Work it Wednesday! HIIT Benefits & Workout

High Intensity Interval Training HIIT workout fitness exerciseConfession: I’m not a fan of working out.  I do it so I can drink good beer and eat more cheese than a person should. Living a healthy lifestyle is a give-take relationship. It requires flexibility. It requires balance. KICK ASS for 12 minutes a day and enjoy more of your day to a fuller extent!

I lost 25 pounds at home doing HIITs and eating right. So today, I’m going to share with you on why I chose High Intensity Interval Training (HIIT) and why it may be a good fit for you as well.


An hour long workout?  Running endlessly on a treadmill? Going to the gym? These are a list of things that I don’t want to do.  High Intensity Interval Workouts only take 12 minutes.  That was the biggest selling point to me.  Working out at all is not going to be fun for me, but I’d rather suffer for only 12 minutes than 60!  HOWEVER, you will be busting your ass harder than you ever have running on a treadmill.  If we are only going for 12 minutes, WE ARE GOING FOR 12 MINUTES!


Your body will continue to burn calories for up to 48 hours after you are done working out. Wait…..WHAT? Yes please.


Ever zone out running on a treadmill?  Yeah, me neither! However, when I’m on a treadmill, I try and not look at the time, I cover it with a towel or magazine just hoping it will make time move faster (it never does). 

With HIIT, you are working your ass off for 30-50 seconds and then changing to the next thing. It’s constantly challenging your body and you never have time to get bored.


Alright ladies: You will not get bulky. So just stop, right now.  Lifting heavy will only help you shed fat faster.  If you’re not taking daily doses of synthetic testosterone, you are in the clear.  MUSCLE DICTATES METABOLISM.  The more lean muscle you have on your body, the more fat you are burning, even at rest.  Incorporate some weights into your HIIT workouts for even faster results!


HIIT incorporates bodyweight exercises (lunges, squats, burpees, tuck jumps, push-ups) so you can literally do them anywhere. Apartment? Check. Hotel Room (while your family watches in jealousy)? Check. Park? Check. 

HIITs are great for vacation and business trips.  You want to stay active and get a workout in, but you have a busy schedule? Easy. HIITS are roughly 12 minutes. No more sneaking down to the hotel fitness center to run on their 1980’s treadmill! 

So, to RECAP!

You will burn more calories, in less time, doing an exciting workout anywhere you want to? Now your next question maybe, What does a HIIT workout look like? 

I’ve created one for you to try!

Work it Wednesday HIIT Workout Fitness

Using your smartphone, you can download in Interval Timer app, or you can find one online and just pull it up on your computer for your at-home workout.

If you have weights at home or take this workout to the gym and can include a medicine ball/free weights to make this a little more difficult, do it!  It’s even more efficient!

You work as hard as you can for the full 50 seconds!  Make alterations where you have to, drop the weight, but DO NOT STOP. Lower the intensity before you just give up and take a break. The most important part is to keep going until you hear the buzzer.  

Let me know how you did and what you thought of the first ever Work-It Wednesday!  Did you learn anything? Did you sweat? 


4 thoughts on “Work it Wednesday! HIIT Benefits & Workout

  1. Hi, love this post. Thank you for putting it up!! I have just started these through Noom (awsm app). Since these are new for me, I tend to fall into this giant slump afterwards where I get really tired! As in, I then sometimes need to take a nap. Do you know if there is anyway around this? I have asked a few people and they said try sugar….but I’m trying to shed the pounds…not put them back on after the workout… Any ideas?


    • Hey there lady! Thanks for stopping by! I’ll have to check out Noom!

      I totally understand your struggle. My first question for you is What is your daily caloric intake? People think you need to eat less to lose weight. WRONG. You need to eat more GOOD THINGS.

      You should eat a small meal about an hour before working out. You need to get some good quality protein in within 30 minutes of when you are done working out. Whether you choose to do that through protein shakes or lean chicken breast is up to you.


      Make sure you get lots of sleep, aim for 8 hours a night. I know its not always possible, but its a good goal to aim for!

      Make sure you are getting 1500-2000 calories a day. You should NEVER dip below 1200 a day. Eat good quality foods, vegetables, whole grains, fruits, proteins.

      Since you said you are new to HIITs, your body can also just be adjusting to the style. HIITs, as their name says, are seriously intense. Listen to your body and make it happy :)

      Hope this helps!



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