Benefits of HIIT Workouts And The 3 Best HIIT Workout Routines3 min read

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Lara Jezeph
Web: Email: [email protected] FB Group – Book a Gut Health Breakthrough Session -

If you don’t have much time to train, want to boost your mood and energy level and shed some fat fast then I am afraid HIIT is for you. The reason I saw ‘afraid’ is from my point of view I don’t enjoy HIIT workouts. Its like marmite (or vegemite if you’re from Oz), you either love it or hate it, BUUUUUUUUUT, is does the job.

Putting together this article I was looking for some actual scientific evidence to back up all the media claims about HIIT and I found some great stuff.

My go to is the British Medical Journal who’s studies show that HIIT could be considered a more effective and time-efficient intervention for improving blood pressure and aerobic capacity levels in obese youth in comparison to other types of exercise [1].

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Like this article? You can find more like this on Soapbox’s exercise articles page.

Other studies show that HIIT boost metabolism more than other types of cardio. The best one that stuck out to me was the evidence it actually burns body fat. This study compares steady state cardio and HIIT over a 20 week period and the steady cardio did actually burn more calories, however the HIIT burned more fat [2]. I also didn’t know that the reason we keep hearing about how after a HIIT session our bodies keep burning fat and calories is because HIIT is tougher on the body so requires more energy to repair itself afterward.

Learn something new everyday.

I bet you’re pumped now to try some HIIT workouts? These are the top 3 workouts that I did when in training for my fitness competition and I still do them now. Because my coach told me I needed to include them I found ones that I enjoyed. I’m not a huge fan of running but there are some great ways you can create a running/ treadmill HIIT session too.

My top 3 HIIT Workouts for all levels:


TOTAL: 40 mins

10 min row

Perform each exercise for 1 min then rest for 2 mins ONLY after 1 whole round is completed. Perform 3 rounds total.

  • Burpee box jumps
  • Mountain climbers
  • Squat jumps
  • Ball slams
  • Plank walk down
  • Side squat thrusts
  • Push ups

TOTAL: 15 mins

Resistance: 3

Sprint: 2 mins @ 100+ RPM

Active Rest: 1 min @ 50 RPM


TOTAL: 20 mins

NO ladies and gents, not the step machine or stepper (whatever you want to call it) because that is such a waste of space, time and money.

2 min (warm up)5
1 min10
1 min12
1 min14
1 min (rest)2
1 min10
1 min12
1 min14
1 min (rest)2
1 min10
1 min12
1 min14
1 min (rest)2
1 min10
1 min14
1 min (rest)2
2 min (2 steps at a time/cool down)5


You can do so much more with HIIT workouts and try partnering up with someone; it makes the pain less and motivates you to keep going. I roped in my friend who HATES cardio and it was hilarious.

For best results, do HIIT after weights or in the morning on an empty stomach to burn the greatest amount of fat. During both of these times your body is slightly carb-depleted, making fat the primary fuel source for energy.

Boom, enjoy the healthy rush of a HIIT session.




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Lara Jezeph

Lara Jezeph

Web: Email: [email protected] FB Group – Book a Gut Health Breakthrough Session -