Maximize your workout, minimize your time
Welcome to Health Absorbed, your guide to optimal well-being. Discover High Intensity Interval Training (HIIT), a powerful and time-efficient way to transform your fitness. This method can help decrease body fat, increase strength and endurance, and significantly improve health outcomes. Its main appeal lies in achieving similar benefits to other exercise formats in a shorter duration, strategically incorporating periods of rest. Join us to explore how HIIT can fit into your journey towards a healthier, more vibrant life.
Beyond the ordinary workout
At Health Absorbed, we understand that true health extends beyond a single exercise type. Our approach to HIIT is distinct because it forms an integral part of a comprehensive training regime. This regime covers all aspects of aerobic and anaerobic exercise, meticulously designed to suit any age and health condition, ensuring a balanced and sustainable path to well-being.
HIIT for every body
HIIT can help decrease body fat, increase strength and endurance, and improve various health outcomes. Its main appeal is its ability to achieve similar fitness and health benefits in a shorter duration compared to traditional workouts, crucially including periods of rest that make it manageable and effective for many.
The powerful benefits of HIIT
HIIT isn't just about quick workouts; it's a dynamic approach that delivers a multitude of health and fitness advantages. Its efficiency and structured rest periods make it accessible and effective for diverse goals.
Boost performance
HIIT dramatically improves your stamina and increases your overall strength, making everyday activities and more intense exercises feel easier and more sustainable.
Metabolic magic
Experience significant fat burning not only during your high-intensity intervals but also for hours after your workout, thanks to an elevated metabolism. HIIT also keeps your heart healthy and can contribute to a younger biological age.
Holistic wellness
Fast-paced and efficient, HIIT can relieve stress. It also helps strengthen your bones, regulate blood sugar levels, and ease muscle stiffness for improved flexibility and comfort.
EXAMPLES OF HIIT TRAINING PROGRAMMES
Beginner HIIT - Variation 1: Walking Intervals
Target: Intro to intervals, low-impact | Frequency: 2×/week | Time: 30-35min
WARM UP
MAIN TRAINING (15min) - Protocol: 6×30s fast / 90s recovery
NOTES
- Week: Tue walking | Fri elliptical | Progression: 6→8 intervals over 4 weeks
Beginner HIIT - Variation 2: Cycling Intervals
Target: Joint-friendly intervals | Frequency: 2×/week | Time: 30-35min
Beginner HIIT - Variation 2: Cycling Intervals
Target: Joint-friendly intervals | Frequency: 2×/week | Time: 30-35min
WARM-UP (15min)
MAIN TRAINING (15min)
NOTES
- Safety: Master braking before outdoor sprints
Beginner HIIT - Variation 3: Swimming Intervals
Target: Water-based intervals | Frequency: 2×/week | Time: 30-35min
WARM UP (15min)
MAIN TRAINING (15min)
NOTES
- Ideal for: Joint issues, heat sensitivity, cross-training
Beginner HIIT - Variation 4: Bodyweight Circuits
Target: No equipment needed | Frequency: 2×/week | Time: 30-35min
WARM UP
MAIN TRAINING (15min)
Circuit: 30s work / 30s rest, 3 rounds
NOTES
- Perfect for: Home workouts, travel, minimal space
Intermediate HIIT - Variation 1: Running Intervals
Target: Speed endurance | Frequency: 2-3×/week | Time: 35-40min
WARM-UP (15min)
MAIN TRAINING (20min)
NOTES
- Week: Mon track | Wed hills | Fri treadmill
Intermediate HIIT - Variation 2: Cycling Power Intervals
Target: Power output | Frequency: 2-3×/week | Time: 35-40min
MAIN TRAINING (20 Min)
NOTES
- Power meter: Track watts for consistency
Intermediate HIIT - Variation 3: Rowing Intervals
Target: Full-body power | Frequency: 2-3×/week | Time: 35-40min
MAIN TRAINING (20min)
NOTES
- Form: Legs-back-arms sequence crucial
Intermediate HIIT - Variation 4: Mixed Modality
Target: Variety, prevent adaptation | Frequency: 2-3×/week | Time: 35-40min
MAIN TRAINING (20min)
NOTES
- Equipment: Gym with variety needed
Advanced HIIT - Variation 1: Tabata Protocol
Target: Max anaerobic capacity | Frequency: 3×/week | Time: 40-45min
MAIN TRAINING (25-30min)
Tabata: 8×20s all-out / 10s rest = 4min, 2-3 rounds
NOTES
- Intensity: Should barely complete 8th interval | Recovery critical 48-72hr between
Advanced HIIT - Variation 2: Norwegian 4×4 Protocol
Target: VO2max development | Frequency: 2-3×/week | Time: 45-50min
MAIN TRAINING (28-32min)
NOTES
- Evidence: Most researched VO2max protocol | Gold standard cardiac rehab
Advanced HIIT - Variation 3: 30-30 Interval Method
Target: Time at VO2max | Frequency: 2-3×/week | Time: 40-45min
MAIN TRAINING (25-30min)
NOTES
- Pacing: Start controlled, last 5 should be hardest | Total time 12-20min work
Advanced HIIT - Variation 4: Hill Sprints & Speed Work
Target: Power + speed | Frequency: 2×/week | Time: 40-45min
MAIN TRAINING (20-25min)
NOTES
- Warm-up crucial: Dynamic prep + strides mandatory | Surface: Grass preferred for impact
Your personalized path to fitness
Our unique approach ensures that HIIT is not just an isolated exercise, but a component of a comprehensive training program. We provide strategies that cover all aspects of aerobic and anaerobic exercise, suitable for any age and health condition. We invite you to consider incorporating our expertly designed HIIT protocols into your training and make inquiries to Health Absorbed for professional advice.
