What exactly is high intensity interval training?
High intensity interval training (HIIT) has become a bit of a buzz word in the Paleo community, but what is it? HIIT is a series of short high intensity workout intervals combined with short “recovery” intervals.
Instead of spending hours on the treadmill, a HIIT is far shorter, consisting of short bursts of very strenuous workout, broken up with recovery intervals. You might sprint for a minute as fast as possible, then recover for two minutes several times.
What are the benefits of HIIT?
1. You can burn far more fat in HIIT. After you complete a high intensity workout, your body burns more fat than if you were to run for 30 minutes at a steady pace.
2. You push your heart and make it stronger because you are making it go to a limit that it won’t go to if you remain doing low intensity workouts.
3. You will lose fat, not muscle.
4. You can do it anywhere. You don’t need a gym with lots of equipment. You can just go outside and run.
5. It’s challenging. This is something you need to set aside time to do. You cannot relax and watch a movie or read a book while you try to do a few sit-ups. This requires your focus and commitment which will result you feeling better and help you to obtain good results.
Of course, it is important to not over do it. When you engage in high intensity interval training it may be tempting to keep pushing yourself until you are working out for an hour or more and doing more intensity intervals than recovery intervals.
The conventional wisdom workouts, where people spend hours on a treadmill or cross trainer are “chronic cardio”, which is not the key to fitness that it might seem. Chronic cardio can result in muscular fatigue, oxidative stress and a stress generally on the body.
Crossfit incorporates HIIT in it’s WOD’s (workout of the day), this makes up just a small part of a class – and the actual activities making up the HIIT element are always varied.
How to Structure a HIIT Workout
If you're new to high intensity interval training, getting started can feel overwhelming. But HIIT doesn't need to be complicated. The key is to alternate between periods of near-maximum effort and periods of rest or low activity. For example, a beginner’s HIIT session might involve 30 seconds of jumping jacks, followed by 90 seconds of walking in place, repeated for 15 to 20 minutes. As your fitness improves, you can shorten your recovery time or increase the intensity of your work intervals.
The classic HIIT ratio is 2:1 — for instance, 40 seconds of high intensity followed by 20 seconds of recovery. However, this can be adjusted depending on your current fitness level and goals. Some people thrive on Tabata-style routines (20 seconds on, 10 seconds off), while others prefer longer sprints with equal recovery.
HIIT Workouts You Can Do Without Equipment
One of the major perks of HIIT is that it doesn’t require a gym membership or expensive equipment. Here are a few simple HIIT circuits you can do using just your bodyweight:
- Workout 1: Full Body Burn
30 seconds squats, 30 seconds rest
30 seconds push-ups, 30 seconds rest
30 seconds burpees, 30 seconds rest
30 seconds mountain climbers, 30 seconds rest
Repeat for 3–4 rounds - Workout 2: Cardio Boost
45 seconds jumping jacks, 15 seconds rest
45 seconds high knees, 15 seconds rest
45 seconds butt kicks, 15 seconds rest
45 seconds skater jumps, 15 seconds rest
Repeat for 3–5 rounds
Always warm up for at least 5 minutes before beginning, and finish with a cool down and some stretching to support recovery and prevent injury.
Adapting HIIT to the Paleo Lifestyle
If you follow a Paleo lifestyle, you’ll appreciate how well HIIT aligns with our ancestral movement patterns. Our ancestors didn’t jog at a steady pace for hours on end — they sprinted to hunt, climbed, jumped and lifted. HIIT mimics this natural activity rhythm, making it one of the most congruent modern training styles with evolutionary fitness.
Pairing HIIT with a nutrient-dense, whole foods-based diet supports energy, performance, and recovery. Ensure you’re getting enough quality carbohydrates like sweet potatoes or fruit, especially on HIIT days, to support glycogen replenishment. Post-workout meals with protein and healthy fats are also crucial for muscle repair and hormone regulation.
HIIT for Busy Schedules
For many people, one of the biggest obstacles to consistent fitness is time. HIIT solves this problem by delivering excellent results in a fraction of the time. A typical HIIT session can be completed in 20 minutes or less, making it perfect for lunch breaks or mornings before work.
Even 10-minute HIIT sessions can be highly effective when done with proper intensity. Studies have shown that brief, intense workouts can boost metabolism, increase fat oxidation, and improve cardiovascular health. It’s not about duration — it’s about effort.
Precautions and Who Should Avoid HIIT
While HIIT is safe and effective for many people, it's not suitable for everyone. Those with heart conditions, injuries, or severe mobility issues should consult a health professional before starting. It’s also important to listen to your body and prioritise proper form over speed.
If you’re just starting out, begin with a lower-intensity version and slowly build up. Rest is just as important as the active intervals — skipping recovery can lead to overtraining and increased cortisol levels, undermining your progress. Balance your week with lower-intensity activities like walking, stretching, or yoga.
Combining HIIT With Other Forms of Exercise
HIIT doesn't need to be your only form of movement. It works well in combination with other types of training, especially strength training. Resistance workouts build lean muscle, while HIIT keeps your metabolism elevated and supports cardiovascular health. Together, they make for a balanced, powerful fitness routine.
Some people also enjoy combining HIIT with recreational activities like hiking, dancing, or martial arts to keep things fun and prevent burnout. Variety helps prevent plateaus and keeps you mentally engaged.
The Mental Benefits of HIIT
Besides the physical advantages, HIIT can also offer impressive mental benefits. The sense of accomplishment after completing a tough interval session can be a powerful mood booster. It’s a great way to relieve stress, boost self-confidence, and improve focus.
High intensity training also encourages discipline and mental resilience. Each session requires you to push past discomfort and stay focused — a skill that translates into other areas of life, from work to relationships to managing stress.
Tracking Progress and Staying Motivated
Tracking your performance can be a great way to stay motivated. Note your number of rounds, reps, or work/rest times and aim to improve over time. You can also use a heart rate monitor to ensure you're reaching a high enough intensity zone during your sessions.
If motivation tends to wane, try working out with a partner or joining a small class. Group environments add an element of accountability and make sessions more enjoyable. You might also find inspiration by setting goals, such as improving your 100m sprint time or mastering a new movement like box jumps or tuck jumps.
Final Thoughts
High intensity interval training is an incredibly effective, efficient, and Paleo-friendly way to improve your fitness, burn fat, and boost overall wellbeing. It doesn’t require fancy equipment, hours of your day, or a gym membership — just commitment, effort, and consistency. Whether you’re new to fitness or looking to shake up your routine, adding HIIT could be just the spark your body needs.
Ready to give it a go? Start simple, progress gradually, and let your own strength surprise you. You’ve got this!
Do you do HIIT? I’d love to hear how you workout, add your comment, below!
