The Benefits of Interval Training (HIIT)

Posted Wednesday, June 13, 2007 by Kelly W

I thought I would share my reasoning for bringing interval training to our classes in case some of you are asking yourselves. First and foremost there are strong and proven scientific reasons for it, secondly I like too bring new things to class, and last but not least results are noticed quickly. If you are not noticing the benefits I truly believe you will in time.

I'd also like to say that we haven't really gotten into the meat of it yet, there is much more and better stuff to come. Right now I'm trying to build your conditioning so we are not truly doing full on interval training. In approximately 1-2 weeks we'll get into some serious interval training, and by serious I mean low intensity exercise (weights) mixed in perfectly between high intensity sets (fast paced cardio).

My teaching philosophy has always been to break things down in easy to understand pieces then build conditioning and technique through repetition. As time passes new techniques are added using the same philosophy and conditioning levels are increased on the basics that have been perfected.

Here is a great article that explains the benefits at a high level, I find it highly motivating to think about how much fat burning and toning our classes will bring when you throw kickboxing into the equation as well!


The 'Interval Training' technique (or High-Intensity Interval Training (HIT) has gained in popularity as one of the most effective fat burning forms of exercises. Not only is it very effective for this fat loss capability but it also can dramatically improve your cardiovascular capabilities.

Without doubt it is more physically demanding than lower-intensity training, but putting this extra effort in can allow you to reap the benefits quicker and more effectively.

Why is Interval Training Good?

1. It is less time-consuming: You can work yourself just as hard in 30 minutes doing HIT than doing 1 hour or normal low-intensity training

2. It will even help you build up your endurance faster than long-duration cardio

3. It burns more calories than low intensity training, meaning you can burn more fat in shorter workouts.

4. Higher intensities stimulate your metabolism far more AFTER the workouts than lower intensity training. This means you continue to burn calories and fat for long periods after you're done training

5. It combats monotony

By challenging both your aerobic and anaerobic systems simultaneously you're improving the calorie-burning abilities of your body. HIT can also be highly beneficial for adding new muscle which in turn will help speed up your metabolism. Remember, the more muscle you have, the more calories you'll burn (even doing nothing!)

Kwest Kickboxing, Muay Thai and Fitness Club, Winnipeg, Manitoba