Boost Your Workout with HIIT

When you’ve established a solid base of exercise through cardio work, weight training, stretching and yoga on a consistent basis, you may feel like your progress has leveled-off.  You can pump-up the volume by A) varying the style of cardio you are using, B) changing the weight (ratio you use to build muscle moving to higher number of reps, adding more weight, or reducing the length of rest periods or C) adding plio or high-intensity interval training (HIIT).


Plio should not be used if you have knee, hip or ankle injuries without a doctor’s approval. If your fit enough to try HIIT training, you can do 2-3 sets of 6-10 reps of a variety of moves (examples below).


Always start high intensity training with a warm up for 5-10 minutes with light cardio, foam rolling or dynamic stretching also termed as ‘functional fitness’.


When doing HIIT training, try to land on the balls of your feet, not flat footed.  This will help you reduce the impact and avoid injury.


A critical aspect if pliometrics is to do each rep all out.  Because plio/HIIT is done for a shorter period of time (30-40 minutes), you have to make the most out of each opportunity.  Having your heart rate spike and fall is part of the intense calorie burn.


It is not recommended to do plio more than twice per week to allow your body to fully recover and to allow you to give it your all, the next time.


Here are some examples of exercises:

-Slam It (throwing a medicine ball full force at the floor)

-Lateral Leaps

-Single Leg Cross Hops

-Tuck Jump

-Kick Jump (My favorite since my 9 year old son practices Taekwando)

-Plio Push Ups

-V Ups with Medicine Ball

-Burpee Jumps

-Plio Jacks

-Plio Pushups

-Weighted Jump-Lunge

-Bent-Over Bench Lateral Hops


I love plio and HIIT training because it burns so many calories, so quickly.  Make sure you have plenty of water, solid-supporting sport shoes, a towel, and a serious attitude!  It may be hard at first, but over time, it will get easier and your sense of accomplishment will be astounding.

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