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How To Work Out With HITT

What is HIIT training?

HIIT stands for High-Intensity Interval Training. In this training you alternate between high and low-intensity exercise(s) or between high-intensity exercise and short periods of rest.


  • Lose body fat
  • Keep/strengthen your muscle
  • Strengthening the cardiovascular system
  • Equipment is not necessary
  • Develop ‘mental toughness’
  • Increase your metabolism
  • The ability to tolerate a high level of intensity repeatedly


How to do HIIT?

There are many ways to do HIIT. You just need to remember the basic principle. Here some examples of HIIT training:

  • The Tabata

20 seconds of ultra-fast rowing alternated with 10 seconds of relaxed recovery rowing, for a total of 8 intervals or 4 minutes.

  • Circuits
    • Sprint up a hill and do push ups
    • Burpees
    • Jumping squads
    • Rest


Mel’s favorite HITT training:

Perform this on any cardio machine: 20 seconds high speed (85-95Hf/max) followed by 40 seconds slow motion (really slow). Repeat 12 times. Do this 3 times a week in combination with solid strength training like Brazil Boom and Top Body and say good-bye to the fat that’s hiding your abs!

The intensity of each workout is depending on you. The more you do it, the more intensity you can handle.

Please note: never forget to warm up and cool down when performing HIIT!

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