Lifestyle Clinic in Charlotte NC

Rev up your New Years Resolution with High-Intensity Interval Training

High-Intensity Interval Training can help you get the most out of your workout.

Are you ready to shake up your workout? Do you wish you could burn more calories without spending more time at the gym? You should consider High Intensity Interval Training, also known as HIIT.

What is High-Intensity Interval Training?

HIIT describes any workout that alternates between intense bursts of activity with fixed periods of less-intense activity or rest.  For example, you might try jogging for one minute, then alternating and walking for two minutes. This type of training raises your heart rate and keeps it up.

A high intensity workout increases your body’s need for oxygen during the intense burst of activity, this causes your body to ask for more oxygen during the less intense activity giving your body many benefits.

How can High-Intensity Interval Training help me?

Whether you’re new to exercise or you’ve been exercising for several years, interval training can help you spice up your exercise routine.

You’ll improve your aerobic capacity and strengthen your heart.

HIIT increases the flexibility and elasticity of your arteries and veins more than continuous low intensity exercise.  As your fitness improves, you will be able to exercise longer and with more intensity.  HIIT is intended to focus on strengthening your heart, so it’s not recommended to include weights in your workouts.

To start, you can walk 2 minutes, run 1 minute.  Then as you become stronger, you can walk 1 minute and run 1 minute.  Eventually you will be able to run for more minutes while resting for a shorter period of time.

You don’t need special equipment or a fancy gym.

You won’t need to join an expensive gym or buy any special equipment.  It is easy to simply add interval training into your current workout routine.  Running, walking, biking, walking lunges, jumping jacks and jump roping are great for HIIT workouts. You can adapt your workout to whatever time and space constraints you have.

You can save time.

HIIT is the ideal workout for someone with a busy schedule.  Research shows that you can burn more calories in 15 minutes of interval training than you could jogging on the treadmill for an hour.  You can do HIIT training for much less time and get the same, and even more benefits.

You lose weight, not muscle. 

Combining weight training and HIIT workouts allows you to lose weight and fat instead of losing muscle.  This will help your body keep the muscle mass that you have worked so hard to gain.

You’ll increase your metabolism.

HIIT stimulates the production of your human growth hormone (HGH) by 450% during the 24 hours after you finish your workout.  HGH is not only responsible for increased caloric burn but also increases your metabolism to burn calories and fat quicker.

To get started on your HIIT workout, consult your Naturopathic Doctor to find out if your heart is healthy enough to start this routine.


  • Mayo Clinic. Rev up your workout with interval training.
  • Shape. 8 benefits of High-Intensity interval training.