HIIT, or High-Intensity Interval Training consists of quick, intense bursts of exercise followed by short recovery periods. During HIIT, your body uses more oxygen and then needs to supplement that during the recovery periods. Because of this, according to The Daily Burn, you burn fat and calories more quickly than during regular aerobics, and it keeps burning fat up to 72 hours later!

The benefits of HIIT is that it’s quick, convenient, can be done anywhere and mostly without any equipment. So if you want something that works hard and fast, this routine might be your jam.

Bear in mind, though, that your body needs to heal between HIIT sessions so you can’t go at it every day. Tackle this kind of training max 1-3 days per week and supplement it with other types of exercise.

But can you do HIIT whatever your fitness level?

As with any big lifestyle change, it’s a good idea to consult a medical professional before you get going. HIIT workouts can be customised, according to Fitness Blender, to suit your fitness level so consider chatting to a personal trainer about creating the right routine for you.

Bear in mind that HIIT is hard work and you’ll really need to push your heartrate up to its maximum during those training sessions. You need to be ready to sweat! At the same time, respect your body’s boundaries. Be cautious over over-exerting yourself, which could lead to injury and downtime. Rather than pushing yourself beyond your breaking point, remember that your body will become strong at its own pace.

Keen to try it for yourself? There are a few HIIT training apps that you can take with you to your ZoneFitness club.

Johnson & Johnson Official 7 Minute Workout
HIIT Interval Training Timer
Fitbit Coach
7 Minute Workout for Women