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We have talked with 76 athletes who mention HIIT.

Sara Pereira
Sara Pereira (female, 23)
How Fitness and Determination Helped Me to Accomplish Weight Loss
My weight loss was crazy and my determination just kept me going. I was skinny fat due to my training, it was mainly plyometrics and HIIT. After meeting my current boyfriend, KJ, he helped me overcome my fear of going into the gym by encouraging me, but my over motivation caused me to overtraining, which caused some injuries on the way. I learned the hard way at first and slowly did my own research on how to do things.
Rea Harris
Rea Harris (female, 28)
How I Combine Fitness, My Job and Being a Mom
At the moment I’ve been training at home given it is lockdown and gyms are closed. I have really enjoyed the home workouts. I have focused on doing a load of HIIT training during this time as this is the bit of the training, I knew I would find hard without the gym.
Christine Phan Perrella
Christine Phan Perrella (female, 24)
How Working Out Helped Me to Stay Motivated and Cope with Sports Injuries
I mostly do HIIT workouts and recently got into yoga.
Rebecca Kirkup
Rebecca Kirkup (female, 26)
How I Became Stronger After an Injury and Transitioned to Strength & Conditioning Coach
Usually I’d start with some strength work to begin with, followed by some accessory work, then some sort of metcon/hiit burner to finish. Strength work consists of compound movements (squats, deadlifts, bench press, cleans, snatches, etc).
Gelie Dela Pena
Gelie Dela Pena (female, 31)
How I Use Yoga to Cope with Anxiety and Stress
As for my cardio, I cross train with HIIT, dance fitness, or swimming (if it’s a warm day).
Rebekah Misiura
Rebekah Misiura (female, 26)
How Lifting Weights Helped Me Lose 50 Pounds in One Year
On Sunday, I’ll prepare for the week by programming my own workouts (yes, I program all of my own training – thanks NASM!), which range from strictly strength to HIIT to EMOMs and AMRAPs.
Mandy Harbin
Mandy Harbin (female, 33)
This Is How I Fell in Love with Bodybuilding and Plan to Get a Pro Cardn
Typically, I work back twice a week. Quads and hamstrings are separate days and chest, shoulders and triceps are together. I do steady state cardio 6-7 days a week. And HIIT 3-4 days a week with steady state. I usually train weights for an hour – 1.5 hours. I have hired Autumn Cleveland as my coach this year.
Joana Varbichkova
Joana Varbichkova (female, 33)
This Is How I Became a Personal Trainer and Pilates Teacher after My Pregnancy
I train five days a week, 30-60 min incorporating strength, endurance, flexibility, HIIT, Pilates and Yoga. I have two active rest days a week and I aim for 10,000+ steps a day.
Chryssy Payne
Chryssy Payne (female, 28)
How Boxing and Fitness Training Help Me Get Less Stressed
One of the more recent fitness trends that has excited me are HIIT workouts. When executed correctly, they are great for fat burning.
Annabelle Lemay
Annabelle Lemay (female, 24)
How My Father Inspired Me to Compete in Both Bikini and Figure
That was enough to get my butt in gear and get back into my routine. I started doing fasted HIIT again every morning, eating all my clean meals, no alcohol, no restaurants and I did what I know best.
Xander Taylor
Xander Taylor (male, 32)
I'm a Pro Circus Artist. This Is How I Train to Perform with Cirque Du Soleil
With no major performances coming up, my daily regime has turned a lot more towards physiotherapy for any lingering injuries, taking a German intensive, building my voiceover business, as well as the occasional Zoom HIIT workout with Cirque du Soleil castmates to maintain a bit of community feeling.
Gabriella Ripepi
Gabriella Ripepi (female, 29)
How Competitive Brazilian Jiu Jitsu Took Me Around the World and Back Home Again
I train the same way all year and I try to make my weight stable. For Brasilian Jiu Jitsu competitions I have to usually cut 3 kilos wich is really easy adding great rolling rounds, a bit of more cardio, more hiit or metcon wods and cutting the extra food, like Nutella from my diet.
Karen Plum
Karen Plum (female, 47)
I'm a Sports Performance Coach & Figure Champion. Here's My Plan to Work with Motorsport Athletes
For pre-competition fat loss techniques, well, Keto works well for me, with a high carb day thrown in weekly. I increase training intensity, less rest between sets and more cardio. HIIT cardio also added in closer to comp has given me very good results.
Zeina Kabbara
Zeina Kabbara (female, 36)
I'm a Pilates and Barre Instructor. This is How I Strengthen My Muscles and Align My Body
My favorite exercise type is my HIIT Pilates that I design to include both cardio elements and strength elements so you’d get the benefits of both worlds.
Hedda Liukkala
Hedda Liukkala (female, 29)
How I Got into Circus Training and Became a Cyr Wheel Artist
I love following different workouts from different social media creators. At the moment my favorite workouts are intense HIIT exercises from various athletes, conditioning workouts in YouTube with Cirque du Soleil performers and active mobility and power yoga from an amazing @nickonhands from Instagram.
Jody Sokol
Jody Sokol (female, 28)
How My Professional Soccer Career Got Me into Fitness and Lifting
I workout about 5 days a week and like to throw some HIIT workouts in there a few days out of the week.
Sidra Sadiq
Sidra Sadiq (female, 34)
How I Got into Fitness and Started Training 6 Days a Week
I do HIIT about 3 times a week in the gym.
Esther Chen
Esther Chen (female, 34)
How I Became a Full-time Competitive Pole Dancer
For cardio, I love HIIT.
Manon Hallay
Manon Hallay (female, 25)
How Barre Training Changed My Life and the Way I Train
Every workout is indoor friendly, for all levels. Barre, pilates, HIIT, stretches,… If you are interested, email me at [email protected]
Rachel Rose
Rachel Rose (female, 24)
How a Binge Eating Disorder Got Me into Competitive Fitness and Modelling
I’m really passionate about functional fitness, so I love incorporating creative, challenging HIIT workouts for myself. I prefer push/pull splits and believe RECOVERY and FORM are your two best friends.
Teresa Cesario
Teresa Cesario (female, 32)
I Love Yoga and Meditation! This is How Fitness Helps Me Overcome Body Dysmorphia
I began HIIT training and strength training with two private trainers as well as balancing the bulk with flexibility raining at Modo Yoga Miami Beach.
Tertia Dippenaar
Tertia Dippenaar (female, 30)
This is How I Prevent Injuries While Performing Eight Shows a Week
I believe that training has to evolve with you as you grow and improve and adjust your goals. I started out with more traditional bodybuilding sets and splits in the hypertrophy range but now I’m really into combining strength training with HIIT in my sessions. I find this the best way to maintain my physique throughout the year.
Renny Hunter
Renny Hunter (female, 20)
How Fitness Helped Me Battle Eating Disorders and Depression
If I had it my way I would be in the gym for at least an hour and a half a day doing either of resistance training, HIIT, yoga, boxing, or maybe a mix of some of those modalities into one session.
Aimee Corry
Aimee Corry (female, 26)
I'm a Personal Trainer. This is How I Combine Fitness and Acting
I started out with HIIT workouts, group fitness classes and running. That was until one day my big brother took me into the weights room. He showed me how I should be training if I wanted to really improve my strength, change my body composition and get the most out of the gym.
Shotzie Cado
Shotzie Cado (female, 38)
This Is How I Train Effectively to Stay Fit While Working from Home
I’ve continued keeping my mind and body in shape still weightlifting and doing other HIIT programs, along with MMA training.
Nelsi Pamela
Nelsi Pamela (female, 30)
How I Work as a Full-time Personal Trainer While Taking My NASM CPT Certification
I have a cardio regimen sometimes consists of long-distance, 1 time a week or HIIT. I love Unilateral Squats or everything that involve a Unilateral Training which is amazing to me.
Jo Dowson
Jo Dowson (female, 35)
How I Keep Going Despite Scoliosis and Major Setbacks
Over the years I have trained to be a exercise to music instructor, gym instructor and a children’s fitness instructor as well as many add on courses such as spinning, hiit, Insanity, circuits and many more.
Jenna Epperly
Jenna Epperly (, 27)
This is How I Help Women to Get Fit and Find Freedom
I train for longevity and to feel good. I create my own programs for myself as a personal trainer and typically workout four to five days a week. I prefer resistance training accompanied with a little bit of HIIT and running thrown into the mix.
Lorenza Veronica
Lorenza Veronica (female, 31)
How Fitness Helps Me Manage My Hashimoto's Hypothyroidism
When it comes to my workouts, my muscles always react too much to intense training like hard HIIT or weight lifting. When I say “react”, I mean I tend to gain bulky muscles, especially on my thighs, and that is something I don’t like. I want to feel feminine during my workouts, and that probably comes from the fact I always missed that when I was an athlete.
Brittaney Johnston
Brittaney Johnston (female, 27)
This Is How I Work as an International Model, Stay Energized and in Shape
I usually train with my partner and friends to keep it fun and different. We will usually do a surf in the morning for cardio, or alternatively when the surf is flat we’ll do some other form of HIIT training like hill sprints or boxing.
Cody Stover
Cody Stover (male)
How Rocky Inspired Me to Get Fit and Become an Actor and Model
My cardio mainly consists of HIIT. I like to add more cardio when conditioning for a show. My favorite exercises are squats, lat pull downs, machine flys, incline DB presses, hammer curls, machine dips, and rope abs.
Kandiss Lewis
Kandiss Lewis (female, 35)
How I Combine Running and Weights to Stay Fit and Work as a Model/Actor
Again, always changing it up at the gym. I was going to F45 for their amazing HIIT classes. Now, I am not a class person whatsoever (for many reasons I’ll leave unspoken) but F45 is sooo different, and all in a good way. The first week I took their class I noticed a HUGE difference in my body. I was amazed. I always tell people, if you want results, go to F45.
Nacor Puig Nuñez
Nacor Puig Nuñez (male, 28)
I'm a Spartan Race Winner. This is How I Eat, Train and Maintain Mobility
I love running because I’ve been a runner during lots of years but I think HIIT training is the most effective type of cardio. I love jumping rope too.
Stevy Palar Montgomery
Stevy Palar Montgomery (female, 29)
How I Use My Education and Training to Help People to Stay Fit and Strong
I incorporate a lot of body weight workouts and week as HIIT, circuit style workouts to get that heart rate up, get you sweating and burning those fat stores.
Daniel Zagorski
Daniel Zagorski (male, 21)
How I Balance My Day Job with Training Six times a Week
I work out six times a week. Each of my gym sessions would last between an hour to an hour and a half. On top of that, I would do cardio before and after each gym session (a combination of HIIT and LISS).
Chyanne Jacomini
Chyanne Jacomini (female, 34)
How I Became an IFBB Pro Bikini Competitor After Giving Birth
A typical week of training consists of five days of training, one day where I go to a yoga class and one full day of rest. My training splits are currently back and biceps, glutes, chest and triceps, legs, delts, 12 mins of intense HIIT, and three days where I practice vacuums and posing.
Lynn Montoya
Lynn Montoya (female, 50)
How I Made Fitness Part of My Life and Now Train 20+ Times a Week
My sessions alternate between old school strength training and HIIT. The strength training sessions are performed in supersets and are broken down into Chest/Tricep/Shoulders, Back/Biceps and Legs/Glutes with elements of HIIT mixed in.
Victoria Brady
Victoria Brady (female, 32)
I'm a Certified Personal Trainer. This is How I Went from 275 to 155 Pounds
While I prefer to lift weights, some of my favorite cardio routines include boxing and kickboxing, as well as, high intensity interval training (HIIT). When I’m looking to burn more fat and release stress, I rely on doing intervals with a jump rope or running sprints on the treadmill.
Nancy Di Nino
Nancy Di Nino (female, 47)
How I Train and Inspire Women to Reach their Health and Fitness Goals
I train five to six days a week. At times I will train using HIIT principles (High Intensity interval training) coupled with plyometric training. Short bursts of sprints are a must for me whether on the track, skipping or through functional training. A stopwatch or timer is my best friend and I love the feeling of pushing my heart rate to its max point.
Olivia Eze
Olivia Eze (female, 26)
How I Stopped Eating Junk Food and Became a Fit Personal Trainer
A typical day of training, I focus on full-body cardio training which consists of training with no weights usually for about 45 minutes; which I usually do a lot of HIIT training, from sprints on the treadmill to jumping jacks, jump squats, etc.
Caitlin Rice
Caitlin Rice (female, 28)
This Is How I Found My Calling Through Fitness
Friday: Full body HIIT/Plyos
Allison Vaeth
Allison Vaeth (female, 28)
I'm an IFBB Bikini Pro. How I Train People to Become Successful in the Bodybuilding World
On the other hand, when it comes to fat loss, adding in more cardio, HIIT, and workouts like plyometrics, metabolic, tabata, etc. will help you sharpen up and burn more calories.
Tameika Gentles
Tameika Gentles (female, 33)
How I Lost 100 Pounds Naturally and Became a Nomad Personal Trainer
I typically train four days per week, isolating muscle groups and incorporating HIIT whenever possible. Because I travel full time, much of my time is spent in gyms around the world – meaning I have to be very strategic with my training.
Allie Edwards
Allie Edwards (female, 32)
How I Keep Myself Fit and Help Fellow Mothers Get More Healthy and Active
Our routines are extremely varied and include a wide range of forms of exercise from stroller circuit training, to yoga, to HIIT, to weight lifting, and more. What keeps home workouts with kids fun and possible are 3 things:
Dr. Nick
Dr. Nick (male, 36)
I'm The Fittest Doc. Here’s How I Make Myself and My Patients the Fittest Versions of Ourselves
Ideally, though, if you were to give in to your cravings, the best time to do so from a physiological standpoint is immediately after your training session, especially if you did a HIIT session or heavy weight lifting. Doing so will lead to much less of that extra energy you’re about to eat going to adipocyte (fat) deposition.
Gustavo White
Gustavo White (male, 59)
I'm 59. This Is How Fitness Became a Way of Life
The basis of my training today is CrossFit and I also train frequently on weight training with my bodyweight, weights, High-Impact Interval Training (HIIT), abs & core exercises, Mixed Martial Arts (MMA) inspired training and flexibility, stretching and mobility exercises.
Krista Stryker
Krista Stryker (female, 33)
How I Train Effectively and Founded the 12 Minute Athlete
I’m Krista Stryker, NSCA-CPT, founder of 12 Minute Athlete and author of the new book The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight.
Stiina Casandra
Stiina Casandra (female, 30)
How Yoga Has Made Me a Better Version of Myself
I enjoy different kinds of fitness fun, and I have tried most of what’s out there, but my absolute favourite indoor training is HIIT workouts — both for the feel-good vibes and satisfying results for my body + mind. For outdoors, I love going hiking and cycling.
Danielle Natoni
Danielle Natoni (female, 41)
How I Became a Full-time Fitness Professional and Got Featured in Fitness Infomercials
INSANITY is a HIIT training class that started as a home fitness program. For the past 8 years it has been a format that teachers could get certified in to teach in the group fitness setting in the gym.
Csillag Sulyok
Csillag Sulyok (female, 40)
I'm an Ethical Vegan and Bikini Model. This is How I Eat, Train and Workout at 40
I like to combine gym days with HIIT training at home. There are some periods in my life when I decide to go on a long distance running competition. Then my main focus is of course running, and I only do light weight training
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