HIIT: Reach your fitness goals through high intensity interval training

HIITNV Body June July '16

Reach your fitness goals through high intensity interval training.

By Kim Miller and Shannon Dougherty

Photos by Stephanie Heymann Photography

Shot on location at Orange Theory Fitness McCormick Ranch

If you’re looking to burn more calories and make your workout more interesting, HIIT (high intensity interval training) might just be your answer. HIIT can be accomplished doing cardio or weight bearing exercises. The key is to vary your heart rate from high intensity to low to moderate activity with short recovery periods within your workout. Wearing a heart rate monitor during your HIIT workout can further help you to maximize your workout. According to Lesley Robertson, co-owner of multiple Orange Theory Fitness locations in the Valley, using a heart rate monitor, “Gives you a gauge during your entire workout. You know exactly how many calories you’ve burned.”


Warm up for 3 to 5 minutes prior to beginning this HIIT circuit. Complete three to four rounds.

Treadmill Sprints

Set the treadmill to a 2.0 incline; run 30 seconds as fast as you possibly can; walk for 30 seconds. More advanced runners can crank it up to 1- or 2-minute intervals, with a 1-minute recovery in between sets.

Repeat the sprint/walk combo a total of three times.

Plank Row

12–15 reps per side

Set Up

Get into a push-up position with dumbbells shoulder-width apart on the floor, palms facing in. Feet are hip-width apart. Keep your abs tight and back flat.


Perform a row with one arm, bringing the weight slightly above your hip. Make sure the elbow stays in tight to your side. Return the dumbbell to the floor and repeat with the opposite arm. Left, right equals one rep.

TRX Lunge Jump

12–15 reps per side

Set Up

Face the TRX, grab handles and step back until arms are straight and there’s tension on the TRX. Step one foot back, lunging down 90 degrees.


Contracting through the quads and glutes, jump straight up, switching the position of the legs while in the air. Keep tension in the TRX straps at all times. Repeat for 12 reps on each leg.

If you’re looking for an excellent HIIT workout, try Orange Theory Fitness. orangetheoryfitness.com


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