Blog: Thrive Blog


by Thrive Fitness Fitness, Workouts

We’re going to take a little time to talk about a little something called HIIT (High-Intensity Interval Training). Why? Because it matters, because if you don’t move, if you don’t adapt, you stagnate. Is that what you want to happen to your workout? NO! So let’s move.

It’s time to kick your workout up a notch.

Okay, so what is HIIT?

It’s a training technique that involves quick energetic bursts of effort, followed by a short recovery period. The goal is to get your heart rate up, and get results quicker. Awesome, right? Right!

But, why?

HIIT is a training technique used by elite athletes (think Olympians and such), and it’s taking the world by storm. Why? It works! Science is finding so many benefits, the perks are endless! But we’ll just name a few:

  • Just two weeks of regular HIIT workouts improves your aerobic capacity (ability to maintain a level of aerobic activity for a certain period of time) as much as 6-8 weeks of hard-core endurance training- impressive!
  • HIIT stimulates the growth of Human Growth Hormone, which not only burns calories but can slow down the aging process… nice.
  • You can fit it into a busy schedule. HIIT is like a multi-faceted gem, you can choose your approach. Most HIIT workouts can be done in 15 minutes, and some (like Tabata) can be done in a mere 4 minutes.

Now… how?

Here is an example:

A 20-minute workout… here we go!

3 rounds, 45 second WORK! 15 second rest.

  1. Push-ups
  2. Squats
  3. Butt kicks
  4. Tricep dips
  5. Side lunges

Round 1:

Exercise #1 for 45 seconds, Rest.

#2 for 45 seconds, Rest.

#3 for 45 seconds, Rest.

#4 for 45 seconds, Rest.

 #5 for 45 seconds, Rest.

Repeat twice.

Easy, isn’t it?

You can use different exercises and different techniques. Ask our trainers to help you find the perfect set of exercises for you. But for safety’s sake, don’t overdo it. Listen to your body, don’t break it.

Different techniques:

As we mentioned before, HIIT is a multi-faceted gem. Let’s look at a few of these facets…

  • Tabata- Developed by Professor Izumi Tabata initially for Olympic speedskaters, but it worked so well that the world of fitness adopted it. The idea is that you do 8 rounds of 20 seconds of intense exercise and 10 seconds of rest. A total of 4 minutes.


  • Gibala- Developed by Professor by Martin Gibala and his team at Mcmaster University in Canada. This involves 10-12 rounds of 60 second bursts of productivity and 60 seconds rest.


  • Zuniga- Jorge Zuniga from Creighton University developed this technique which involves intervals of 30 seconds of exercise followed by 30 seconds of rest. Students participating in Creighton’s ROTC army program, who implemented his technique, met with great success.

And away we go!

HIIT is intense, it’s supposed to be. Let’s just keep our heads for a moment and remember a few guidelines.

  • Remember to warm up and cool down. These are fundamental laws. Do not disobey them.
  • Know your limits. Modesty is knowing how much you can do and not demanding too much from yourself.
  • Have fun. If it’s not for you, it’s not for you. If it’s not making you happy, then switch techniques, better to go through a period of adjustment than for you to lose your joy.

This is for those of us who are seasoned fitness experts, who are looking for a new challenge. This is for those of us who are just starting out and would like to see some results. This is for those of us who want a challenge. This is for those of us who thrive.

From our trainers:

"HIIT training is extremely effective and a great way to get your sweat on. You'll be sure you'll never get bored because there's so much you can do with a HIIT type of workout! I love a whole "lotta" Tabata!" - Danielle Sanusi

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