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Why You Should Add High Intensity Interval Training (HIIT) To Your Workout paleo fitness exercise crossfit primal diet-min

Why You Should Add High Intensity Interval Training (HIIT) To Your Workout

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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.

Why You Should Add High Intensity Interval Training (HIIT) To Your Workout paleo fitness exercise crossfit primal diet-min

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!

The Unexpected Way I’ve Improved my Training Performance paleo primal crossfit mindset gym fitness mental attitude-min

The Unexpected Trick That Boosted My Training

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Since I started considering the mental aspect to Training, I've found I can achieve more reps, better reps, faster reps and lift heavier weights.  It still amazes me how much of the hard work is down to my mind and not my body.

I thought I was doing everything well in my Training Sessions; I had the right mental attitude, the right pre and post workout Paleo nutrition and was focusing on good form in everything I did.  Well, almost everything…

I've been talking about the mental aspects of training at great length with a friend, who recently came along to an interval training session with me.  After the session he commented that he'd noticed in the rest between activities, my posture completely changed.  I would put my hands on my knees and look towards the ground.  I hadn't realised I adopted this position until it was pointed out, but after noticed that it was my default rest position after a high intensity set.  I also noticed when forced to pause a run by traffic lights, I’d also drop my shoulders and look to the ground.

I've been noticing a lot of other people in the gym adopt their own version of negative posture during their sessions too – sometimes even sitting down or lying in a heap on the floor!  It seems I wasn't alone.

The Unexpected Way I’ve Improved My Training Performance – Paleo, Primal, CrossFit, and Mental Attitude

“Slumped” positions like this enable the muscles to relax, which feels like a good idea, especially during a hard tabata session.  However, it’s logical that putting the body in this position signals that you are tired and resting.  When the rest ends a few seconds later, this is not an easy position to come back strong from.  In this position, lung capacity is significantly smaller, making it harder to intake as much oxygen as the body requires – making the rest period even less effective – and the following activities that much harder.

Since this revelation, it has been so easy to change my posture in the rest between high intensity activities.  As soon as I have finished my reps I stand up straight and tall looking straight ahead, never down.  I've found this posture makes me feels strong, focused and ready to get onto the next exercise.  It’s actually hard to think negative thoughts about being worn out and not able to lift any more when I adopt this posture.

Why Your Resting Posture Matters More Than You Think

After adjusting my posture between sets, I began noticing more than just physical improvements. My overall focus sharpened. Standing tall with shoulders back and eyes forward, I found myself re-entering each round of activity with better concentration and drive. This subtle shift didn’t just make workouts feel more productive – it actually was, in measurable ways.

Rest periods are often seen as passive, but in the Paleo mindset, every moment counts. Those seconds between sets are prime time for recovery and recalibration. When you slump, your lungs compress, oxygen uptake drops, and blood circulation slows. Upright posture, in contrast, promotes oxygen flow, energy circulation, and confidence. From a primal perspective, slouching suggests submission or fatigue – signals we unconsciously respond to. Standing tall tells your brain and body you’re ready for action.

The Science Behind the Power Pose

Research in the field of embodied cognition supports the idea that our physical posture can directly influence mental states. Amy Cuddy’s studies on “power posing” found that upright, open postures increase testosterone and decrease cortisol – the hormone linked to stress. In practical terms? You feel more in control and less fatigued. Exactly what you want during a tough training circuit.

By adopting an alert, powerful stance between sets, you’re telling your body, “We’ve got this.” Even when the reps get brutal or your muscles scream, this position encourages resilience. You’re primed to push again, rather than slump into defeat.

How I Rewired My Habits – One Set at a Time

Initially, it took conscious effort to stay upright between rounds. I’d start to fall back into old habits – hands on knees, eyes down – especially during longer workouts or those tough last few minutes. But I caught myself. I made posture a priority. Over a few weeks, it became automatic.

Now, when I finish a round, I immediately stand tall. I pull my shoulders back, plant my feet shoulder-width apart, and lift my gaze to eye level or higher. It’s amazing how much faster my heart rate drops. My breath becomes deeper and more effective. Mentally, I stay in the zone.

Training Tips to Reinforce Positive Posture

  • Visual Cue: Stick a small marker at eye level on the wall where you usually train. Look at it during rest breaks to encourage upright head position.
  • Breathwork: Focus on deep, diaphragmatic breathing through the nose. Keep the chest open to allow maximum lung expansion.
  • Timer Mindset: Treat rest intervals like preparation periods, not relaxation. Think: “Ready mode” rather than “collapse mode.”
  • Mirror Feedback: If training at home or in a gym with mirrors, use them to check in with your posture between sets. Self-awareness is key.
  • Mental Cue: Choose a trigger phrase like “reset strong” or “stand ready” to say to yourself after each round. This can anchor your mindset and posture together.

It’s Not Just About the Gym

What’s been most surprising is how this posture shift has carried over into other parts of life. I’ve caught myself correcting my stance when working at my desk or waiting at the bus stop. It’s led to less back stiffness, better digestion, and a clearer mind overall. It's not just a gym hack – it's a lifestyle improvement rooted in the Paleo principle of conscious movement.

And in a culture where we’re constantly hunched over screens and slouching into sofas, regaining that strong, upright alignment might be one of the simplest, most effective health upgrades available – no equipment needed.

The Paleo Way to Train Smarter, Not Just Harder

If Paleo is about aligning with our evolutionary blueprint, then posture absolutely fits in. Our ancestors didn’t hunch over after a sprint – they remained alert, breathing deep, scanning the horizon. There’s wisdom in that. So next time you train, think like a hunter-gatherer: poised, aware, and powerful – even in rest.

I’d love to hear what changes you’ve made in your own training that had unexpected results. Have you discovered any mindset tricks or posture hacks that made a big difference in your performance? Share them below!

How is your posture between sets?  Have you found changing how you stand – or think – has improved your performance?