Written by Rita Kalsom, a personal trainer who has inspired people to live healthier and changed lives with food and exercise. She’s passionate about helping people to meet their health and fitness goals; she listens to their aspirations, and together plans realistic goals, prepares fitness programmes and meal plans that compliments their lifestyle. 

If you’re reading this then you’ve probably heard about high intensity interval training (HIIT), if not, you’re going to love HIIT. HIIT is an enhanced form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods.

It forces the body to work twice as hard to replenish the amount of oxygen required both during your workout and up to 72 hours after, having a positive fat burning effect on your metabolism even when you have finished working out.

HIIT style sessions can be anywhere from 4 – 20 minutes, anything longer can be detrimental to your fat burning goals and start to reverse all that good work. It will get you better results than hours on the treadmill or elliptical machine three or four times a week.

So, here are a few reasons to ditch your regular cardio for HIIT:

More efficient

Compared to traditional steady-state cardio, HIIT is more efficient. This means you’ll get more done in a 10-minute HIIT session compared to 45 minutes on the treadmill.

In HIIT you’ll have to work really hard, condensing your entire workout in a few short, intense intervals, but you just won’t have to spend as long doing it.

Less boring

With HIIT workouts, you’ll constantly keep your body moving while working through all those squat jumps, jump lunges, high knees and burpees – you won’t have time to get bored.



Gets you strong

HIIT allows you to combine your cardio activities and resistance building workouts into one short efficient workout. Mixing tuck jumps and mountain climbers with strength building exercises like push-ups and lunges in your workout, you’ll be dripping with sweat, gasping for air and getting stronger at the same time.

Better shape in less time

HIIT helps you burn more calories than traditional cardio. Studies show that tabata and HIIT-style workouts can burn anywhere from 15-20 calories per minute, compared to less than 10 calories when on the treadmill at an average pace.

So, not only will you spend less time working out, you’ll see results faster than with traditional cardio. You’ll notice changes in a few weeks of HIIT workouts compared to a month of endurance training.


Do it anywhere

You don’t need access to a gym for HIIT-style workouts. Rain or shine, small room or big park, you can do HIIT-style workouts anywhere as they’re based more on bodyweight training (jump squats, push-ups, skipping and tuck jumps).

From my experience, working with clients with busy schedules, they love it as it is fun, quick, effective, and they feel great and surprised at themselves for completing the session.

If you replace all regular cardio with HIIT, you’d have more time in your day to do the things you want to do, and you’ll be stronger and in better shape for it.

Train hard, and don’t forget to stretch!


Get your HIIT workout at the following KFit partners!

Kuala Lumpur

Kakigym (Prima Saujana & Cheras)
Cross Muay Thai (Jaya One)
Slim and Fit Club (Bangsar)
Kia Kaha Fitness (TTDI)


Croyez Studio (Dempsey Road)
Gym N Tonic (Tanjong Katong Road)
Defitnation (Serangoon Central)
Love Fitness (East Coast Park)

Hong Kong

M Zone (Mongkok)
Inspire Fitness Studio (Sheung Wan)
Pyramid Fitness (Ma On Shan Outdoor Park)
Vedic Yoga & Fitness (Cheung Sha Wan Road)


HIIT Philippines (Kapitunan & Gilmore)
Safehouse Mixed Martial Arts & Fitness Gym (Lamco Building)
Kinetics Advance Physiotherapy (Taguig)
Crossfit Halcyon (Quezon City)


SQ Fitness (Flagstaff Gardens & Port Melbourne)
Loudy Wiggins Fitness (Moonee Ponds)
Anytime Fitness (Port Melbourne)
Pick It Up Group Fitness (Glen Waverly)


Keep It Young Fitness (Taren Point)
Balmain Health Club (Crystal Street)
Clovelly Fitness (Kensington & Coogee Beach North)
Hit It Up (Clovelly)


Allstar Fitness WA (Kardinya, Bibra Lake, Applecross & Mt Pleasant)
Bootcamp Actual (Fremantle Park, Monument Park)
Fremantle Fitness & Personal Training (Clontarf Road)
Krisanda Fitness (West Perth)


Exceed Fitness (Ti Rakau Drive)
Evolve Functional Cross Training (East Tamaki)
Fithub (Newmarket)
Jax Fitness (East Tamaki)

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