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How To Guide

4 U Body Fitness

Shut Up and HIIT It

 High Intensity Interval Training


Warning do not read this unless your interested in kick some major ass in the way of losing a ridiculous amount of BODY FAT!

What It Is and How It Works

HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

  • HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse after saying the wrong thing.


  • HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.


  • HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.


  • HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.


  • To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity. 

General HIIT Guidelines

HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.

Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it.

Always warm up and cool down for at least five minutes before and after each HIIT session


Benefits of High Intensity Interval Training!


It will cut the amount of time you are required to workout each week down!!!!

It will help you increase lean muscle mass to give you a more toned appearance for the girls and for the boys will help increase muscle bulk and performance (the difference here is because of the different levels of testosterone and growth hormones in men and women)!

It will Increase your aerobic and anaerobic capacities! Make you fitter and do it faster!

Did I mention turn your body into a fat burning machine!!

Hiit Studies! The proof that our hard work we will pay off!


One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more bodyfat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% bodyfat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no body fat.

The most recent study, out of Australia, reported that a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest lost an amazing six times more body fat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR.


Turn Up The HIIT

So what is it about HIIT cardio training that sends body fat to the great beyond? There are actually several reasons, but the first and perhaps most important involves its effect on your metabolism.

A 1996 study from Baylor College of Medicine (Houston) reported that subjects who performed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate, steady-state intensity due to a rise in resting metabolism. Why? Since HIIT is tougher on the body, it requires more energy (read: calories) to repair itself afterward. The previously mentioned 2001 East Tennessee State study found that test subjects in the HIIT program also burned nearly 100 more calories per day during the 24 hours after exercise. More recently, a study presented by Florida State University (Tallahassee) researchers at the 2007 Annual Meeting of the American College of Sports Medicine (ACSM) reported that subjects who performed HIIT cardio burned almost 10% more calories during the 24 hours following exercise than a steady-state group, despite the fact that the total calories burned during each workout were the same.



We have an awesome e-book that contains all this information plus more, and will guide you on how to build your own!


But here is a couple of HIIT sessions that you can implement straight away in your training schedule!


Running man (A Tough Mudder workout)

Great for all fitness levels this workout will push you to your limit and enable you to get amazing results that you didn’t even know that you could achieve!


60 seconds flat out sprint (If your not quite up to sprinting yet that’s cool do what you can and it wont take long until your smashing the first few sprints)


60 seconds walk/rest


Follow this for 20 minutes.

  • The first time you do this it may only be 10 minutes or so and that’s ok as long as you aim to better your effort every time you go out and train!



My personal favorite HIIT session!!! This is my little baby have fun!

20 seconds work 10 seconds rest, 2 minutes per exercise


Option 1: have a 1 minute break after each exercise


Option 2: have a 1 minute break after each section


Option 3: Be Crazy Super Awesome and don’t break because breaks are for pussies


Section 1 – Start Pumping

Mountain Climbers



Section 2 Push it!


Spider Push ups



Section 3 Reach the stars (or at least start seeing them now)


Jump Lunges

Jump Squats


Section 4 Pull yourself together


Pronated (palms facing away from you) wider grip Chin ups

Supinated (palms facing towards you) grip Chin Ups


Section 5 Death (only if your crazy hardcore attempt this)


Handstand push ups (against the wall)

Broad jump to tuck jump


Section 6 ABtastic


Bicycle Crunches

Star plank


You can tone down or turn up the exercise to suit your own fitness level!

Don’t forget to cool down and stretch!


Enjoy getting amazing results guys!


Stay Awesome


Tim Morgan

Director 4 U Body Fitness


p.s Get on to Boot Camp! Contact us on 0403941014 or e-mail at!   


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