No, we’re not talking about blindly hitting each other as a form of training. In the title, you’ll notice that the word ‘hit’ is spelled with two ‘i’s, and that’s because this isn’t actually a word, but rather, an acronym. You may have heard of HIIT before, but what does it stand for, and more importantly, what does it consist of?

HIIT is one of many training programs and services that we offer here at CSS Fitness. At our Scottsdale gym, our main goal is to progressively improve your physical and mental health through exercise, movement, fat burn, strength training, and more! We believe that fitness is a lifelong process that should be as fun and enjoyable as it is beneficial for your overall health.

In today’s blog post, we’re going to briefly focus on some of the training benefits and advantages of HIIT to give you a better idea of why we offer HIIT at CSS Fitness. Continue reading below to learn a few things about this popular exercise method!

What Is The HIIT Method?

HIIT, or high-intensity interval training, focuses on high-energy aerobic and anaerobic workouts to rapidly train your body and scale up your muscle mass. This type of training involves repeated bouts of high-intensity effort followed by varied recovery times. These intense work periods may range from a mere five seconds to eight minutes long and are typically performed at 80 percent to 95 percent of a person’s estimated maximal heart rate, which refers to the maximum number of times that your heart will beat in a minute without overexerting itself.

The recovery periods for HIIT may last equally as long as the work periods and are usually performed at 40 to 50 percent of a person’s estimated maximal heart rate. A HIIT workout alternates work and relief periods, totaling about 20 to 60 minutes in duration. Overall, the popularity of high-intensity interval training has been on the rise, partially due to the efficient-yet-effective workout that it offers.

Various Benefits of HIIT

While virtually all forms of exercise result in many positive physical and mental benefits when performed safely and correctly, there are a number of specific benefits that you’ll get from a HIIT workout that partially explains why so many people keep coming back to this exercise method. Through a HIIT regimen, you might be able to expect to experience the following benefits:

  • Enhanced aerobic and anaerobic fitness capacities
  • Improved blood pressure
  • Improved overall cardiovascular health
  • Enhanced insulin sensitivity (this helps the exercising muscles more readily use glucose for fuel to make energy)
  • Improved cholesterol profiles
  • Enhanced abdominal fat and body weight while maintaining overall muscle mass

HIIT Popularity

But seriously, why is the HIIT method so popular? Well, HIIT can easily be modified for people of all fitness levels and special conditions, such as obesity or diabetes. Additionally, HIIT workouts can be performed on all exercise modes including cycling, walking, swimming/aqua training, elliptical cross-training, and in many group exercise classes.

Compared to continuous endurance workouts, the HIIT method provides similar fitness benefits, but in a much shorter, efficient period of time. You’ll see more results in less time with the HIIT method because these intense workouts tend to burn more calories than traditional workouts – even well after the workout is done. You might be thinking, ‘Wait, I can continue to burn calories when back on the couch watching The Office?’ Yes, you can, and that’s all because of…


EPOC refers to the post-exercise period where you continue to burn calories even when you’re not in motion anymore. EPOC stands for ‘excess postexercise oxygen consumption,’ and generally consists of a two-hour period after a workout where the body is restoring itself to pre-exercise levels and thus continues to use more energy in order to do this.

Due to the vigorous, contractile nature of HIIT workouts, the EPOC generally tends to be fairly modest in its own right, adding roughly 6 to 15 percent more calories to the overall workout energy expenditure.

HIIT Safety Concerns

We understand and admire your dedication to fat burn and weight training, but exercising safely is the number one priority so as to avoid any exercise-related injuries that could occur down the road. While massively efficient and effective, the HIIT method is known for causing exercise-related injuries, so proceed with caution.

Persons who have been living sedentary lifestyles or periods of relative physical inactivity may have an increased coronary disease risk to high-intensity exercise. Additionally, a family history of cigarette smoking, hypertension, diabetes, abnormal cholesterol levels and/or obesity will significantly increase the safety concerns associated with HIIT workouts.

Before starting HIIT, or any exercise training, for that matter, medical clearance from a physician may be an appropriate safety measure for anyone with these conditions. Establishing appropriate exercise form and muscle strength are important before engaging in regular HIIT to reduce the risk of musculoskeletal injury.

Learn More About Our HIIT Programs

At CSS Fitness, we offer the Scottsdale community with many different options to burn fat fast and build muscle quickly. We work with you to understand and support your personal fitness goals so that you can achieve and exceed your goals, ultimately working toward being a happier, healthier person. To learn more about HITT and our other great exercise programs, visit here or get in touch with CSS Fitness today!

Get In Touch With CSS Fitness Today!