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The Evolution of Interval Training and HIIT Workouts

Interval training isn’t new, in fact it has been around since 1912 when Olympic athletes used this technique to enhance speed and performance. However, in the fitness industry the 2000’s saw a rise in popularity among fitness enthusiasts with HIIT workouts – High Intensity Interval Training – becoming all the rage!

What is HIIT?

HIIT is a form of repetitive exercise performed with your “maximum” effort for short bursts of time with periods of rest or low intensity exercise. HIIT can be applied to any exercise including cardio and strength training. HIIT workouts require the intensity of the working intervals to be at or above threshold. Meaning breathless or anaerobic. Therefore, the work intervals are short with adequate recovery. An example of cardio HIIT in cycling may be 20 seconds of all-out effort followed by 20-40 seconds of active recovery at a low intensity.

What are some benefits of HIIT training?

Requires less time – HIIT is performed at a much higher intensity level than your average workout, therefore the total workout can be shorter. HIIT workouts are often performed for 20-45 minutes, perfect for those who don’t have the time to spend an hour or more at the gym.

Improves mood – HIIT can help to release feel good hormones, Dopamine and Serotonin, improving your mood and decreasing anxiety and depression.

Reduces the risk of developing some diseases – HIIT has been shown to lower your risk of developing certain types of cancer, cardiovascular disease, metabolic syndrome and can increase insulin sensitivity decreasing the risk of Type 2 Diabetes.

Increases internal health – Performing HIIT training consistently can help to decrease blood pressure, decrease resting heart rate, increase oxygen intake, and increase total blood volume - the amount of blood your heart can pump at once.

Join us for our signature HIIT workouts including High Voltage, Turbulent, Athletic Circuit, HIIT and Group Ride.

For more questions or help starting HIIT training contact our professionals at

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