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The Science Behind High-Intensity Interval Training (HIIT): Part 2

Popular HIIT Techniques

Now that you understand the science behind HIIT and its numerous benefits, let's explore some popular HIIT techniques that we can utilize. These methods can be easily adapted to suit your fitness level and preferences, making HIIT a versatile option for anyone looking to improve their fitness.


The Tabata protocol, developed by Dr. Izumi Tabata, is a highly effective and time-efficient HIIT technique that has gained popularity due to its ability to deliver significant fitness improvements in a short amount of time. By alternating between high-intensity exercise and short rest periods, it helps to increase both aerobic and anaerobic capacities, making it an ideal workout for those looking to improve their cardiovascular health and overall fitness.

EMOM (Every Minute on the Minute)

EMOM workouts involve performing a specific number of reps of an exercise at the beginning of every minute and then resting for the remainder of that minute. This format allows you to challenge yourself by adjusting the number of reps or the intensity of the exercise, making it suitable for all fitness levels.

AMRAP (As Many Rounds as Possible)

In AMRAP workouts, you'll complete as many rounds as possible of a predetermined set of exercises within a given time frame. This technique encourages you to work at a high intensity throughout the entire workout, challenging your endurance and mental fortitude.

Circuit-based HIIT workouts

Circuit-based HIIT workouts involve performing a series of exercises in quick succession, with short rest periods in between. This format not only keeps your heart rate elevated throughout the workout but also allows for total-body conditioning by incorporating a variety of movements and muscle groups.

At J Fitness and Training, I understand that variety is crucial for keeping clients motivated and engaged. That's why we incorporate these popular HIIT techniques into our programs, allowing you to challenge yourself and reap the benefits of this time-efficient and effective workout approach.

Essential HIIT Equipment for Your Workouts

While we at J Fitness and Training primarily offer services and coaching to support your HIIT journey, it's important to have access to the right equipment to enhance your workouts and make them even more effective. Here's a list of essential tools that can help elevate your HIIT sessions:

Interval timer

An interval timer is a must-have tool for HIIT workouts, as it helps you keep track of your work and rest periods. As a part of our commitment to providing a comprehensive workout experience, all interval workouts in the JFT program come with built-in interval timers, so you can focus on your training without any hassle. If you prefer to do your HIIT workouts outside the JFT program, you can find a variety of interval timers on the market or use a free smartphone app to customize your HIIT sessions.

Jump rope

A jump rope is a versatile and portable piece of equipment that can add an effective cardio component to your HIIT workouts. Look for a durable and smooth jump rope to perform intense skipping exercises without any interruptions.


Kettlebells are a fantastic addition to your HIIT arsenal, as they can be used for a wide range of exercises that target multiple muscle groups. Choose high-quality kettlebells in various weights to match your fitness level and training goals.

Resistance bands and fit loops

Resistance bands, including fit loops, are a convenient and space-saving option for adding resistance to your HIIT workouts. They can be used for a variety of exercises, such as banded squats, rows, or push-ups. Look for bands in different resistance levels to accommodate all fitness levels

Customizing Your HIIT Workouts

One of the advantages of HIIT is its adaptability to different fitness levels and goals. At J Fitness and Training (don't just take my word for it), we recognize the importance of tailoring workouts to suit individual needs. Here are some tips for customizing your HIIT sessions:

A. Adjust the work-to-rest ratio

Depending on your fitness level, you can modify the work-to-rest ratio in your HIIT workouts. Beginners can start with a 1:2 or 1:3 ratio (e.g., 20 seconds of work followed by 40-60 seconds of rest), while more advanced exercisers can challenge themselves with a 1:1 or even a 2:1 ratio (e.g., 30 seconds of work followed by 15 seconds of rest).

B. Vary the intensity

Remember that HIIT is all about pushing yourself to your limits during the high-intensity intervals. Adjust the intensity of your workouts by choosing more challenging exercises or increasing the resistance or speed at which you perform the exercises.

C. Modify the exercises

Choose exercises that align with your fitness level and goals. Beginners can opt for low-impact or modified versions of exercises, while more advanced exercisers can incorporate complex movements that target multiple muscle groups.

D. Set clear goals

Having clear goals can help you stay motivated and track your progress. Whether you're looking to lose weight, increase your cardiovascular endurance, or improve your athletic performance, setting specific and achievable goals can help you get the most out of your HIIT workouts.

Subscribe to check out Part 3 next week on:

Incorporating HIIT into Your Routine


Nutrition and Recovery for HIIT

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