High-Intensity Interval Training (HIIT): What Is It?

FightCamp - High-Intensity Interval Training (HIIT)

HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.

Published: January 30, 2023

Topics: Strength & Conditioning, Training

Author: Mollie McGurk

Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of interval training that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.

You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.

What is HIIT?

HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.

Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.

Why do HIIT?

HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.

Unique Benefits of HIIT

Maximum Effectiveness in Less Time

The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. 

Tones Muscle

By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.

Adds Variety

HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.

Improves Cardiovascular Health

All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. 

When would you do HIIT?

You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.

HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.

One of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.

How can I add HIIT to my boxing or kickboxing training?

HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.

Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.

Hit With HIIT

If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.

You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with FightCamp’s extensive library of HIIT workouts!

Train Like a Fighter

Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters.

As Mike Tyson said - “FightCamp is the next level of training!”

Mollie McGurk

Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.

Next Article