person throwing battleropes

What is HIIT?

High Intensity Interval Training (HIIT) – training is a combination of where you will perform an exercise at your fastest, hardest, strongest for an allocated time then followed by a rest, exercises can include battle ropes, ball slams, push ups, burpees, jumping jacks, sprints etc.
Normally about 20 seconds on 10 seconds rest, or 45 secs on 45 sec rest, they are all different, but the workout itself should be about 20 minutes.

What is the benefit of HIIT?

This style has been proven to help burn body fat more efficiently by the high burst of intensity helps to shift fat out of the fat cell.
Elevating your heart rate up and then allowing rest gives you time to recover to start the next intense burst.
By elevating the heart rate, helps to improve your heart rate variability, that leads to better heart health, fitness, and recovery comes into this as well.


HIIT has been around years ago more as people knew it as Tabata 20 sec work 10 sec rest.

HIIT in the past 8 years has become very popular to include in workouts due to the research showing it’s fantastic accelerated results with weight loss and improved cardio fitness.

HIIT is designed to improve your metabolic rate with the right amount of time training and the right amount of recovery.

Now there are lots of different timed workouts like 30 sec on 15 sec off, 45 sec on 45 sec off and many others.

Some platforms have this set as their only style of training that they work to, which is not always the right approach.

People are doing it too often and the sessions extended out too long – the typical westernised way but …



How to get the best results with HIIT?

HIIT is great to incorporate into your weekly workouts, however please consider these factors:

Only complete this style of workout for 20 minutes

  • It needs to be short and sharp
  • Going longer than this causes more hunger
  • Have a designated rests in between exercise to complete the correct technique

How it helps the body in the long run

  • After you shake the fat out of the fat cells, the fat sits on the outside of the fat cell, so to move fat into the lymph system go for a walk afterwards to help remove the fat.
  • Your metabolic rate will improve helping you to burn calories throughout the day.

How much is too much HIIT?

  • If you do not have enough recovery you cannot complete the workout at an intense level.
  • Working at a slower rate turns this HIIT session into a “steady state cardio session”.
  • Starting a HIIT workout tired can cause injuries and more hunger.
  • Doing this type of workout on back to back days is not allowing the right amount of rest, causing stress to the body. This is inflammation, raising of cortisol, fat stores increase instead of fat release.

Good mix.

  • Two or three resistance training sessions per week to help build lean muscle that will provide an ongoing better metabolism.
  • Good rest days with active recovery, walking, yoga, tai chi, swimming, saunas etc
  • One or two HIIT sessions that you come into fresh so that your burpees are explosive, your jumping jacks are on point, you can deliver big waves with the battle rope or whatever your program involves is done with a HIGH INTENSITY….That’s what this is all about – I see so many people try these workouts tired and they cannot even jump an inch off the ground.

All this does is make your body inflamed from the stress you are loading on it, when all it wants is a break and some rest.

If you’d like help with a program, ideas to change up what you’re currently doing or free 15 min consultation contact me I’d be happy to chat

Kerrie Fatone

COVID-19 Notice

Continuing with regular exercise is important during these uncertain times.

In line with the Department Health and Human Services under the current stage restrictions it is stated on their website that :

Indoor gyms and fitness spaces open up for up to 20 people.
Maximum 10 per space per 8 square metres.

I'd like to assure all my clients that train in my facility that I meet the health departments requirements in cleaning protocols and documentation of attendance.

Other protocols such as wearing of face mask have been put in place and will be discussed with each client.

I have outdoor facilities to accommodate those that feel more comfortable also.

Health coaching is still available and is very important at this time to help the health. I welcome all my current clients and welcome new clients who might be suffering anxiety issues, low mood and high stress. This service is certainly in demand and I have places available - please contact me for more information on 0413929702