High Intensity Interval Training Secrets!

Carmel Valley San Diego Community | Melanie Mediate | HIIT Benefits

Take Your Fitness to the Next Level with High Intensity Interval Training (a.k.a. HIIT)


Would you believe if I told you, you could spend less time doing cardio and actually improve your cardiovascular fitness abilities, burn more calories and lose more fat?  Well now you can believe it.  If you want to take your athleticism to the next level, without toiling away hours and hours in the gym, then high intensity interval training could be the answer you’re looking for.

High intensity interval training is all about efficiency – it’s not easier, but it is quicker and creates greater benefits in less time than pretty much any other form of exercise including straight cardio.  The high intensity interval training approach is just that – high intensity, so if you’re a novice exerciser this may not be exactly for you.  If you have any preexisting health conditions, cardiovascular problems, or any other limitations that may affect your ability to exercise intensely, HIIT is not recommended.  Also if you are a novice exerciser and not in already good shape, HIIT is likely too intense and could actually negatively impact self efficacy and lower confidence, causing frustration and the abandonment of an exercise program.  With that being said, once cleared by a physician, high intensity interval training is an extremely effective approach to get in shape and get in shape fast.

How HIIT Works

HIIT is a form of interval training that is specialized and specific in nature.  It is defined by using short intervals of maximum intensity exercise separated by longer intervals of moderate intensity exercise which is when your body replenishes its anaerobic energy system.  HIIT works by bringing out out your maximal effort possible, rather than just simply being satisfied by reaching a higher heart rate or being steady in a certain zone.  This consistently pushes your heart rate beyond the upper end of your aerobic exercise zone, which gives you a number of advantages that traditional consistent state aerobic exercise cannot including:

  • Muscle loss that is generally associated with weight loss is limited
  • HIIT causes metabolic changes, which lead the body to use a greater percentage of fat as fuel that improves your overall fat burning potential
  • HIIT increases the amount of calories expended once you stop exercising due to the fact that it increases the amount of time it takes your body to recover from each session, keeping your metabolic fire burning faster longer
  • Both your anaerobic and aerobic energy systems are trained and conditioned.

Benefits of HIIT

High intensity interval training has a number of convenience benefits besides the fact that it is probably the most effective approach for increasing cardiovascular fitness, burning more calories, and utilizing a higher percentage of fat as fuel.  HIIT in itself is an efficient, to the point workout that doesn’t waste time with rest periods or very low intensity intervals.  Thus, HIIT can be done quickly and an incredible workout can be achieved in even just under half an hour.  Here you can get tons of sample HIIT at home routines which we call Workouts of the Day.  HIIT is an excellent option when you are too busy to make it to the gym or are travelling.  Now there are no excuses for not being able to get a workout in, it’s simply a question of effort not time.  Now, nothing stands in your way if you’re willing to do the work.

Try my six minute anywhere workout as an example of how HIIT can be performed anytime, anywhere!

Sample HIIT Routines at Home


  • 50 side burpee left, fast as possible.
  • No breaking
  • 50 side burpee right
  • Take a 1 min. break, water, begin P2:


  • 10 Low jacks
  • 10 side plank and pulse left
  • 3.10 other side
  • 4.10 inclined single leg lunge- right. (With back foot on table)
  • 5. 10 left leg
  • 6. 10 V-up touch & foot

Repeat 3 rounds, no breaking until finished 3.
Break for 1 min., water, towel off
Then repeat part 1 for 1 more round of 50 each side

Carmel Valley San Diego Community | Melanie Mediate | Health FitnessMelanie is a San Diego native, a lover of outdoor activities, cooking, friends & family, & is an entrepreneur at heart.  As a personal chef and fitness coach, she has been able to combine her two career passions – which has proven to be an exciting journey.  Inspired by a love for cooking & entertaining, Melanie attended the Art Institute of San Diego and in 2006, she became a personal chef.  Ever since been then, she has been preparing nutritious gourmet meals (personal meal deliveries & private party catering) for residents in La Jolla, Carmel Valley and all over North County San Diego.  Melanie is NASM (National Academy of Sports Medicine) certified and is the founder of Rock Body Food.  Melanie truly loves her job of teaching others how to do what she loves & lives herself!


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