8 Ideas to Help Make Your HIIT Workouts More Conscious (far better)


8 healthy habits that *really* changed my life ☀️feel happy & healthy

Video taken from the channel: Rachel Aust



Video taken from the channel: growwithjo


LOSE FAT! 6 MUST KNOW tips before you try II HIIT Workout + What I Eat In A Day

Video taken from the channel: Georgie Stevenson


How to REALLY do HIIT for Weight Loss & Health Benefits | HIIT Workout Formula + Upper Body Workout

Video taken from the channel: MissFitAndNerdy

Since HIIT is geared toward a more intense workout, pacing yourself is critical — especially if you don’t want to burn out or increase your risk of injury.One way to ease into these workouts is to vary the intensity (aka your speed or the amount of weight you lift), work or rest periods, total workout duration and number of exercises you complete, says Swift. Gym rats know the power of HIIT—high-intensity interval training. Those all-out, repeated blasts of activity seem daunting, but those who try it swear by it. There’s a HIIT for the mind too.

HIIT cardio (more or less) involves increasing your heart rate to an optimal level, letting it decrease, then increasing it once again. Keep in mind that most any form of cardio can be altered into a HIIT variation. 8 “Fifteen Minute” HIIT Workouts The following are just some of the potential methods of doing HIIT cardio in 15 minutes or less. High-intensity interval training (aka HIIT workouts) involve alternating short bursts of intense exercise and active recovery time, which helps you burn more calories and fat in less time.

That also means HIIT workouts help you lose weight and improve your fitness. So we gathered 25 tips to help you HIIT. Your nutrient needs depend on the duration and intensity of your HIIT sessions.

You’ll need more calories for a 90-minute workout than a 20-minute workout, for instance. You may feel better if you have a small snack an hour before HIIT, while others may need a meal. Experiment with eating and note how you feel. Making nutrition a priority can. As you progress, you can adjust the workload by 1) adding more days per week, 2) adding more time to your workouts, 3) adjusting your work/rest ratios, or 4) increasing the intensity of your work intervals.

BUT you should not increase all those variables at. Pick one or two HIIT workouts to incorporate in your weekly routine—but be sure to include at least a day of rest between workouts, as these intervals are intense. HIIT Workout 1 Courtesy of Mike Duffy, owner and head trainer at Mike Duffy’s Personal Training Studio. Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears. Bend your knees as if you were sitting in a chair.

7. Use your desk “If you sit at a desk set a timer to remind yourself every 30 mins to walk or move your body” says Lauren, “And you can do HIIT at your desk too, just get colleagues to join in. Workout #4: WALKING INTERVALS CARDIO WORKOUT. Yep, walking-based interval training can even be done in a tiny space in your own abode.

This quick 25 minute HIIT workout will alternate between periods of higher intensity to lower intensity (with active rest in between) to help you make the most out of your workout time and build your fitness level using HIIT simply by just standing.

List of related literature:

I’ve studied different HIIT programs and have learned how to modify them just a little bit to make HIIT more applicable to a larger number of people.

“Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10” by Shane Ellison
from Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10
by Shane Ellison
Sourcebooks, 2014

You should also know that the total amount of time you exercise at your VT determines the overall effectiveness of your HIIT workouts.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

HIIT protocol 2: Sprint 50 seconds, walk 90 seconds, perform eight times.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

In addition, focus on HIIT, which alternates short bursts (one to two minutes) of high-intensity exercise with short bursts (one to two minutes) at a lower intensity.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

5 Anaerobic training such as sprint intensity training (SIT) or high-intensity interval training (HIIT) builds and maintains muscle mass, speed, stimulating hormone production, and a healthy metabolism.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

I believe the best of these is high-intensity interval training, which I have discussed last.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Some sample HIIT drills include these:

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

The benefits of HIIT training have been discussed throughout the book.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

So is HIIT better than continuous training?

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

But multiple studies(22,27) have proved that after just a few weeks of HIIT, fat burning increases significantly and carbohydrate burning decreases significantly.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Completely agree about misleading home hiit workouts ��‍♀️ One caveat as far as duration of intervals: if you’ve done a lot of endurance cardio (marathon training), it’s nearly impossible to get your hr up to 95% in a 15-20 sec interval, so the 1 minute rest/recovery cycle might be more appropriate then. Keep giving us all the food, fitness, and SCIENCE ��

  • I love your videos, have been watching for years. You are so inspiring ✨ thank you for all the tips. Also, I find your voice and all of your videos so calming ��

  • Where did you get your bands with the handles? I’m on the hunt for a decent little resistance band bundle (specifically with the handles and one that could use on the door!) I’ve seen many on Amazon, but there’s just SO MANY, I need some suggestions!…. Thanks for sharing all of your knowledge btw… Love learning about the FACTS as I begin a new workout journey, you know your stuff girl! ❤️ xx

  • So if my Fitbit says I reached my peak heart rate is it considered maximum capacity? Or at least 95%? Thank you for the informative video!

  • seeing you do those “HIIT” exercises was hilarious. I am not a fan of HIIT at all and even though I am doing project comeback… I am not going to do HIIT. It’s just not my thing. Despite that, I still KNOW what is and isn’t hiit and I don’t understand why so many “fitness gurus” spread so much misinformation:C We need more people like you in this fitness scene!

  • I don’t think this has been covered in your videos-or maybe I missed it-but are you into natural/organic skincare products? Specifically I am trying to make the transition to natural body moisturizer and healthier/more nontoxic sunscreens. However, I have just tried random moisturizers from the health food store and haven’t found a good one. (Many also include fragrances I’m allergic to).
    I guess I am wondering, if you’ve given any though to healthy skincare products/ingredients and ones to avoid? I would love to see a video on this topic. Just a suggestion:)

  • Thank you for tip no.6! It’s funny you say that cos I find I lose weight really easily (with intiuitive eating and not over-training) in the summer when I’m on holidays and loving life/ the heat. Recently I was on clinical placement for my degree and I was so stressed and exhausted by the end that I gained about 3 kgs in less than a month. Then winter hit and I was desperately trying to eat healthier and up my workouts but nothing changed and I felt so lethargic and couldn’t shake the excess weight! Last week I went away for a week to Thailand and I didn’t exercise at all (needed a break), ate whatever I felt like eating and came back and I had lost 2.5kgs. I really do think that it was because I was just so happy and relaxed and got to reset. STRESS SUCKS!! Gotta try to find better ways to manage it. Thanks again ❤️

  • I have a question? will the HITT workout your demonstrated (sprints) be s good muscle building and long term calorie burn after workout routine to do? It is cardio, but is it also a sort of resistence training workout? I hope that question makes sense. Your videos are very informative.

  • If my aerobic capacity is really… low… does this mean there’s a wider variety of exercises that can get me to the 90-95% range? Or am I just thinking about this wrong?

  • I can totally relate to your lifestyle, Rachel! I love organising my day and getting stuff done off lists (not as detailed as your bullet journals though haha!), love routine and have sets of habits/rituals (eatingI can literally eat the same oatmeal over and over again and not get bored). However I do admit it can get tiring as sometimes I fixate so much on being productive that I do many things in a day, oftentimes multitasking and also not taking the time to SLEEP! I love how you’ve shared your journey on developing these healthy habits on top of your already healthy lifestyleit just means there’s always room to modify/improve what is already good:) hopefully will be disciplined enough to rest tonight! love from Malaysia xoxo

  • Thank you thank you, I’m one of the “suckers” who’s been doing HIIT all wrong, and wondering why I wasn’t getting the expected results. QUESTION: How can you do HIIT indoors at home, without cardio machines? I ask because I’m stuck in my small apartment, without cardio machines, and don’t have the option to sprint outdoors. All I have are some dumbbells. Is it even possible to do real HIIT with such constraints? I’m hoping yes?!?!?! Cheers!

  • I’ve been following Natacha Ocean’s HIIT videos, and based off of what you explained in the video they seem to be much better hiit workouts than the majority of youtube, but she does do 30second intervals with 30second rest periods (but she says you can take longer rest). I didn’t know 30secs was actually the MAX. I think I’ll try doing 15secs instead.

  • I feel exactly the same about sprints! One day i was like „lets do 10-15 minutes of 30 sec sprinting intervals!” I gave up after two. Barely forced myself to do third one �� and i thought that after doing tone of home long hiits it would be enjoyble haha

  • I appreciate you posting this. It sometimes bothers me when I see people post their Apple Watch activity showing they’ve been doing “HIIT” for over an hour and think they’ve burned almost 1000 calories

  • YES! I don’t always agree with everything you say (we’re all different), but this video must be watched by everyone in the fitness community!! it’s just science. and people who don’t know much about exercising just go on Instagram and believe anyone just because they have abs ��‍♀️ sharing this to everyone I know ��

  • Why aren’t the “HIIT” workouts the majority of people post online classified as HIIT? If they were to do 30 seconds on, 30 seconds off of a body weight workout, is it not considered HIIT too? (That’s if they’d actually work super hard during the exercise.) And besides sprints are there really no other ways to do a HIIT workout if running just doesn’t spark any interest?

  • Hey science girl!!!! This is exactly why I follow you….Its offensive how much “influencers” are on social media that misslead people.
    On other topic: how about burpees!!!!!!!!? Theyr’re hell! Maybe just hiit on burpees ����‍♀️

  • My God, why do these people think they have discovered something new, jesus nothing worse than a burnt out nobody who discovered the light, do people really take on this crap

  • The quality of your content has always been so good. You’re very eloquent in the way that you speak. I really appreciate this video. All of this advice is very feasible. Also, you mentioned things that I had never really considered before.

  • I NEEEEEED a series of you trying the popular ebooks and such from other youtubers and telling us if it’s actually hiit or not! Like Sarah’s Day and such!

  • I really enjoyed these tips, the sugary breakfast suprised me a little. I knew I was supposed to have protein with all meals, but I realized a long time ago I rather have something sweet. I’ll try to change that, so I can do it better.
    I hope more will be videos like this will be made, these are really helpful and I like learning from other’s experineces:)

  • Been doing LIIFT4 from beachbody. I don’t participate in any of the other stuff, just do the workouts and make healthy food choices. There are HIIT components in the program (that kick my butt) and I’m wondering if you have any thoughts on that program? I’ve finished it twice and have seen some really great results but I’m willing to add some HIIT on my off days if you don’t think the HIIT in the program is sufficient. Thanks! Great vid btw!

  • Hi love the vid. I have a question ummmm……..DO you have to do a diet break for 1 week? When ever I cut my calories I stay consistent for 2 weeks then, after I go back to maintenance calories I find myself not staying consistent the week I need to cut calories. I also end up feeling like it was a waste of 2 weeks being in a calorie defist cuz when I go back to maintenance I feel like I just regain it all back and I did it for nothing. I guess i trying to say is that, can I go back to maintenance calories for 1 day out of the week not for a whole week? Then repeat that process when I reach my goals. Thank you.

  • Mi Marisa! How is your hair care routine? You used to have such amasing curly hair. Have you been following CG routine in the past maybe? You used to have such a beautiful natural curly hair and now they look little frizzy

  • I love MilllionaresHOY hiit routines. He does hiit with the minimum rests, very energetic and high intensity exercises. I always have a good sweat after their routine!

  • Thank you for such an informative video! Are there any true hiit moves that we can do if we’re stuck at home and don’t have the space outside to do sprints?

  • A couple of videos ago you mentioned how you weren’t an authority on the subject of oppression in the US, but you encourage people to educate themselves. There’s a new series on YouTube called Uncomfortable Conversations with a Black Man, by Emmanuel Acho. If you have not already come across it, it’s very powerful and educational.

  • another way of telling if it’s real hiit or not, is whether or not you feel like puking immediately after doing it bahaha:P
    do you know much about EMS training? having realised that literally everything causes some sort of dislocation, i’ve had to try it as my last resort. it’s the weirdest feeling of like you just had a really nice full-body workout without having overdone it, but you’re not sweaty or hurting, nor is your heart rate up. it’s marketed all over the place but the heart rate thing is kind suspicious, although beggars can’t be choosers.

  • While I agree with most of what Marisa said, there are certain elements I disagree with. I have been part of the exercise physiology department of the University of the Witwatersrand, they provide high quality, world recognized research. They consider HIIT as 40 second intervals of burpees, sprinting and jump squats. Although I do agree that most of what the fitness community considers HIIT is just bodyweight cardio, and you definitely cant do it for more than 20 or so minutes, sometimes even 7 to 10 minutes, it is possible to do HIIT with different time intervals and different exercises.

  • I maintain around 90-95 percent of my max heart rate steadily with running, and feel fine after. I run and walk. Run for like 10 minutes then walk for five and do it that way. I don’t have any set time goal, just a distance goal. I run/walk for probably an hour and a half for a total of 6.5 miles, three to four times per week. I honestly love running and wouldn’t give it up for anything. Would this be considered a steady state cardio session even though I’m at 90 percent capacity?

  • The absolute SAVEGERY with which she dismissed some of those exercises as not HIIT
    Lol this was a really good video though xx
    I feel like everyone just throws stuff together with a break inbetween and calls it HIIT coz they know it’s a buzz word, but that doesn’t really help much if you’re looking for a good HIIT workout

  • The gym I used to go to really liked to do something like HIIT-they didn’t call it that, but they did want maximum intensity while working out, they just had more rest in between. So it did take longer, but was also intense. (It was a small gym with certified trainers; I’m not just trusting random people haha.) But yeah, it probably took 30 minutes of that actual part.

  • YES love HIIT! Have you done/seen Natacha Oceane’s HIIT workouts, and if so, what do you think of them? Thanks for the info girl!!!

  • I’m a newbie to your channel, subscribed after the first workout, lol. Thank you for posting, your workouts are a blessing. Congrats on your brand new baby, he is beautiful. Stay safe especially during this time.

  • its helpful to have a vo2 max test done every so often to, find out what your maximum intensity is. You can use it as a gauge to see if your getting fitter that way.

  • Sunshine, Happy, cute, & nerdy talking about improving health. I subscribed. Single wise men love happy women. Yeah, she good on the eyes. Lol.

  • i got to know you from your 30 healthy habits video from a few years ago first. so seeing this immediately made me feel nostalgic and thankful. how much i’ve grown since i’ve started watching you… crazy to think. thank you!

  • Finally someone who does not mistake HIIT for just intervals! It’s baffling how many “fitness professionals” post so-called HIIT workouts with exercises lasting like 1 mins a round with I don’t know how many rounds…on top of that, true HIIT by definition excludes a lot of exercises because you cannot perform them intensely enough to be defined as such. And you need an appropriate work to rest ratio too. Jump squats won’t cut it, most of the time. The fatigue they bring is of a different kind than the metabolism engaged during a true HIIT like a 10s all-out bike sprint for example, and the higher you jump, the less they become HIIT paradoxically lol. But great description, you explained HIIT more appropriately than the vast majority of those who should know better! ����

  • This may seem strange but do you think you could do a video about how to pick out good produce? I’m trying to eat/cook more and am realizing I have NO IDEA what good fruits and veggies look like and get overwhelmed and discouraged and pick up a pack of junk food.

  • Loved your tips Georgie! If I could please ask, how do you find the raww cosmetics foundation lasts throughout the day/night? Does it wear well or do you need to reapply? X

  • Hi Georgie! Would you be able to do a video on how you manage to eat well/keep healthy habits while traveling? I frequently travel for work for 4-5 days at a time, and I always feel a bit off by the time I get home. Do you find a way to make meals in your hotel or do you try your best with the local restaurants? P.s. watching your videos has encouraged me to make so many healthy changes in my life, so thank you!:)

  • your content is always SO great!! I did the 30-minute metabolism workout this morning and it was so good. Can’t wait to try out a real HIIT workout:)

  • These scoliosis work out friendly vids are super great. I had to wear a back brace for 4 years growing up because mine was so bad. Hopefully this will help with back pain a bit!

  • Loved all these tips! No-one ever talks about the things you need to be prepared for before going into a cut/diet and I found this so important and so glad someone talked about these things!
    Thank you:)

  • Thanks for all your tips! I love your channel. You seem so sweet and you’re very educated �� are you still intermittent fasting? I’ve been doing it the past week or two and I’ve already lost like 4 pounds

  • Honestly this is fantastic I’ve never seen a YouTuber talk about this stuff. Could you talk about how when you where stressed and couldn’t loose weight, how did you get to lose it besides the tips today?/// I over stressed myself and gained weight, finally sorted out my emotional stress. Ready to restart my metabolism:)

  • I love the no sugar added chocolate. You can get them from woolies! The milk chocolate one tastes exactly like regular chocolate. The dark chocolate one is really good, because it’s so rich you only need a couple of squares xx

  • I don’t normally comment but you really motivate me Georgie! Whether it be your daily insta stories or YouTube videos, your frequent videos are such an important reminder for me to prioritise self-care. I’ve recently started stepping outside of my comfort zone and attending my first HIIT classes before work in the morning and sleeping at 9pm. Have felt SO much better.❤️

  • This is such a great video, very informational and inspiring, I loved it! And I was curious as to what kind of podcasts you listen to? What are your favorite podcasts? Thank you!!

  • Awesome tips, just starting on my journey and all this resonates with me. Just placed an order for the protein powder you have, grabbing the sample pack to try them all out, thank you!

  • I was diagnosed with scoliosis when I was 13 and had 13 vertebrae fused in surgery when I was 16! This year I’m 5 years post op and I absolutely loved this workout. It’s so important to look after our spines during exercise, always xx

  • what part time job do you have if you dont mind me asking? im trying to find a part time job where i can work from home but am struggling.. love your videos:):)

  • First thank you for this video!!
    Second, random question: are you still making your own kombucha? I remember your videos and you inspired me to start.

  • you can get the no sugar chocolate from the health food section in coles and woolies! I’m vegan so I get the mint dark chocolate and its AMAZING!

  • All great tips!!!! Especially about eating protein first thing in the morning that’s key when you eat carbs or sugar in the morning it slows down your metabolism and causes you to gain weight also running is excellent for losing weight when I run the pounds melt

  • Can you please do a video on the healthy meals with enough fibre for people like me who don’t really like any veggies or spicy food xx

  • Let’s show marisa how much we love her and please continue subscribing to her YouTube channel and share her content with everyone you know ��❤ also how’s ernie

  • Your lifestyle videos are always so beautifully made.
    If anyone wants the tips at a glance:
    1. Sleep matters
    2. Don’t always be in a deficit (eat enough)
    3. Variety in your diet
    4. Swap the scales
    5. Meal prep
    6. Smart programming (planning your workout)
    7. Curate the content you consume
    8. Quit multi-tasking

  • You are a wonderful teacher. I discovered you today and have enjoyed this and learning from you about plants. Thank you for sharing!

  • Me encantaría que tus vídeos tuvieran subtítulos ya que hablo español y no te entiendo. Entrenó con tus vídeos que me parecen espectacular

  • Excuse my english. Even when I was 18 months on pretty ‘clean’ carnivore diet, I used organic tomato ketchup (low sugar and salt version yeah right ツ with my groud beef. After that I added (for no particular reason) cheddar, and greek yogurt with small(ish) amount of dried + grinded blackberry, cranberry, sea buckthorn, lemon juice and stevia. Then in 6 months I gained 7kg back. I feel as good as before though. I think gain is mainly caused by dairy.

  • Protein for breakfast
    Drink enough water
    Have enough fibre
    Less sugary juices
    Dont eat whatever you want
    Sleep enough
    Dont drink tea/coffee too much
    More energy/lift weights (just a lil)

  • I love doing HIIT on the stationary bike. I feel like I can really let it all out….Everytime I do an interval I underestimate how long 20 seconds is…it feels so long!

  • Sweetie, I’m getting a sad vibe, if there’s any chance I’m right, you’re gonna be alright ��. Thankyuuuuu�� and Congratulations ��!

  • Hi Rachel, I remember you following a ket diet, how come did you make this switch? I’m trying to figure out the best diet to stick to and I’m looking at keto or just low carb generally:) thanks

  • I love watching your videos. I’ve lost 20 lbs so far in my journey towards a healthier lifestyle. You inspired me to start meal prepping. That has made it much easier to stay on track. Thank you:)

  • Subscribed halfway through this video, for once the title is not clickbait it’s ACTUALLY useful!! Didn’t even know you could mute people, pshhh and I thought I had social media figured out!

  • I love how you have gradually been reintroducing color into your life. I’m especially fond of the houseplants. As I live in the woods, it would be a bit superfluous for me, but I understand the need for that connection to the green.:)
    I like your decision to try a new hair color. I’m glad you’ve kept the length. I have long hair myself. I associate it with having a free spirit. I allow the sun to color my hair from medium brown to honey gold. Even at my advanced age, I have very little grey. My beard tells a different story, though.:)
    I don’t quite understand the tattoos, but I like that they add color to your self definition. Please keep uploading to YouTube. I’m not going to Instagram just yet. One platform at a time.:)

  • The link to the free nutrition kickstart guide has the “Apply” word from the next sentence as part of the link which makes it not work. Just a head’s up to anyone clicking it, just remove the Apply at the end and the link will work.

  • i know this may be kind of a niche question, but what about something like dance dance revolution (not just dance)? my heart rate will jump up to 180+ during a song on a high difficulty, but it will probably only be around 180+ for maybe 20-30 seconds, & 150-170 for the rest (& songs are maybe 60-90 seconds). i’ve been wondering about this for a while since i love ddr for cardio while stuck at home.

  • I reached for my Ritual bottle literally 2 seconds before you mentioned them! It was uncanny. I’ve been taking them for 2 years now and my hair/skin/nails are fantastic and my energy is much more stable. Plus I’m not deficient in anything when I get my blood tests. I’m glad they sponsored you!

  • this was a great video with extremely useful tips but i think the main thing i took away from this was cutting salad onions with scissors. i have genuinely been getting the chopping board out every time i want to chop them. my life has CHANGED. ��������

  • Hey could you make a vid on when to stop your reverse diet? Like hypothetically if you reverse dieted up to 5000 calories wouldn’t you start gaining more fat and less muscle at some point? And how gradually should you increase while reverse dieting