Your No-Fluff Guide to HIIT (High-Intensity Interval Training)

Coach Sarai • October 13, 2025

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Let’s be honest, HIIT sounds intense (it’s literally in the name), and if you’ve ever seen a clip of someone flying through burpees, sprints, and jump squats… it can feel a little intimidating.

But here’s the truth: HIIT isn’t about crushing yourself, it’s about moving with purpose, getting your heart rate up, and using your time efficiently. And the best part? You don’t need an hour. You don’t even need a gym.

Let’s break it down.

What is HIIT, really?

High-Intensity Interval Training is a workout style where you go all-out for short bursts, followed by short rest periods. Think 30 seconds of work, 15 seconds of rest, repeated over a few rounds.

It could be:

  • Jump squats for 30 seconds, rest for 15
  • Push-ups for 40 seconds, rest for 20
  • Sprinting for 20 seconds, rest for 10
  • Or bodyweight circuits, kettlebell swings, jump rope, you name it

The idea is simple: push hard for a short period, rest, then go again. HIIT workouts are usually done in 15–30 minutes, and they work—for endurance, fat loss, and overall fitness.

Who is HIIT for?

You don’t need to be an athlete or super fit to start.


HIIT can be adjusted to any level. Walking fast and then resting counts. Modified push-ups or low-impact jump squats count. The goal is to work at your version of “high intensity.”


So whether you're just starting out or looking to level up your routine, HIIT can meet you where you are.

  • Time-saving: Done in 20–30 mins
  • Burns calories fast (even after the workout)
  • Builds endurance + strength
  • No equipment needed
  • Can be done anywhere



Plus, it keeps things interesting. You’re not stuck doing the same move for an hour. HIIT keeps your body guessing and your mind engaged.

Why people love it

Things to keep in mind:

  • Form matters more than speed. Always.
  • Warm up first and cool down after.
  • Rest is part of the work. Don’t skip it.
  • Start slow, especially if you’re new. You can build up as your stamina improves.


Ready to Try It (But Not Sure Where to Start)?


Our Foundation Intro Class is a great first step. Whether you’re curious about HIIT or want to ease back into fitness, this class gives you:


  • Guided movement with a coach
  • A welcoming, low-pressure environment
  • A FREE InBody Scan to help you see where you’re starting from.

It’s a no-pressure way to get moving again with support.

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