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11782 Jollyville Rd #204b and 102a

 Austin, TX 78759, USA


 Fax  (877) 205-3455

©2017 by Optimal RD: Registered Dietitian Nutritionists


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High Intensity Interval Training (HIIT) Check In

April 23, 2018


High Intensity Interval Training (HIIT) Check In


High Intensity Interval Training (HIIT) is a workout program that is currently considered the most efficient exercise for burning fat and improving heart health.  The workouts include intervals of intense cardiovascular movement, followed by a shorter interval of rest or strength training.




  • The goal of HIIT movement is to push your heart rate during the intense cardio interval followed by a rest or less intense strength training exercise.

  • Since the intervals are so short, they allow you to push yourself much harder than you would if you were doing the same workout for a longer period of time.



5 Benefits of HIIT:

  1. It is convenient: Their is no need for equipment or a gym membership.  Therefore you can workout anywhere! You can complete the whole workout with just your body weight, or you can add some weights if they are available to you.

  2. It will strengthen your heart: The high intensity of the cardio workout improves your cardiovascular efficiency and can lower your risk for heart disease.

  3. It burns fat: HIIT is currently the most efficient way to burn fat and lose weight! The high intensity of cardio mixed with short bursts of weight training allow for fat loss.

  4. The workouts are shorter than you think: HIIT can be done in a shorter amount of time than your typical workout, since you are working harder and pushing your endurance. You can burn more calories in a shorter amount of time, so no more taking over an hour at the gym strolling on the elliptical with no results!

  5. It is great for all fitness levels: Everyone can enjoy HIIT workouts, no matter your fitness level or age. You can start as a beginner and work up to more difficult versions as you increase your endurance and physical fitness.



Here are just a few examples for all different fitness levels:



    • 30 seconds intense cycling x 1:00 minute slower paced cycling


    • 1 minute intense jogging x 1 minute bodyweight exercise (push ups, squats, plank)


    • 1:00 min sprints x 30 secs rest body weight or weighted exercise (push ups, squats, plank)


What is your favorite HIIT combination?


Additional Resources: Optimal RD has partnerships with local gyms and training programs.  We are happy to recommended the following trusted local exercise opportunities:


Intense 22 

Gold’s Gym 

Practical Fitness  





Haley Propes, Personal Trainer; Rob Smith, Personal Trainer; The Optimal RD Team


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