HIIT Workout Autonomy

HIIT Workout Autonomy

Why my HIIT workouts, follow a rest-based training approach!

Backstory – Workout Intro

The HIIT instructor training I did a good few years ago now, was a qualification by the Metabolic Effect team and Dr Jada Teta. It’s an approach that endorses rest-based training.

We all have different body types, fitness and fuel resources.

The rest-based approach is about “pushing until you can’t and then resting until you can” then train again. This way your body is leading the instruction, not a 30sec timer on a stopwatch with a one program suits all approach!

I still believe in this approach. So, all my HIIT workouts will be using their 30 minute HIIT model at its foundation, but I’ll add in my own tweaks from time to time.

The Goal of HIIT Workout – What should it feel like?

To exhaust your muscles, so they’ve no fuel left, and your body is forced to seek out and burn your fat supplies to create more energy.

You know that feeling in your thighs when you are walking up lots of stairs and you just need to stop a moment to recover! That’s the feeling you want, you then rest, then you continue to climb. Same concept, which is why I also will be using free-weights to help create “failure” in my muscles.

Talking… you will notice that whilst I train, I don’t talk. It’s impossible to do so, if I am training to a spike heart rate above the 85%+ threshold multiple times. I will record my workouts, then record commentary over the top afterwards in post video editing. Whilst you are training, ask yourself… can I talk, if the answer is yes, then you need to up your weight, get deeper into the exercises and increase intensity.

If you can continually exercise without stopping, you are just training, you are not creating the Metabolic Spark that causes your body to fat burn for hours after you’ve trained. This continued approach is not a HIIT work out in this ME style.

Free-Weights / Dumbells

I use hexagon dumbbells (they don’t roll when put on the floor), of 3kg and 4kg weights. If you were to do 10 side raises, you should just be able to do the 10th rep, without losing form but not finding it easy. If you can power on through to a high rep – your weights are too light. If you can’t reach 10, they are to heavy!

The warm-up: 5 minutes

Doing rounds of the main core exercises, without weights, low impact, low intensity, it’s all about moving the body and muscles in the way you intend to train so that they are warmed up.

Core HIIT: 20 minutes

Using hybrid movements, where I work to train multiple muscles groups at the same time, to deplete the Glycogen fuels in my muscles. I will create 4 x Hybrid exercises/movements and repeat them back-to-back. Only resting when my body tells me I need to! Finishing with a 60-second sprint of some kind right at the end!

Sprint: 60 Second Burn-out

Give it everything you’ve got, whatever little energy you’ve got left and push until you can’t!

The cool-down: 4 minutes

The first part is about bringing the heart rate down at a gradual pace before stretching out those muscles. By now your body will feel like led, stepping up a curb will feel like a mountain.

Post Workout Protein Shake

When you train this way, you need to fuel your muscles with protein so that they can rebuild and repair stronger than before. I always follow up with a post-HIIT workout self-made protein shake!


Stop and grab water when you need to rest as often as you want, just take a small swig… you don’t want the sloshing feeling inside as you jump about!

24+ Hour Fat-Burning Zone

Depending on whether you are a man or a woman, the food you consume in the 48 hours after your workout and how continually active you remain (or not) plus many other factors including sleep, stress etc. It’s possible that your body will now burn fat for 24 to 48 hours, whilst the muscles recover their depleted stores of Glycogen.

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