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What is HIIT?
Brief bouts of high intensity exercise with intermittent recovery periods.

What is HIIT Good For?
* Time Efficient
* Large Motor Unit Recruitment
* Near maximal cardiac output (myocardial adaptation)
* Improved buffering and Anaerobic Threshold


Not great for:
* Improving Economy
* Fatigue management “When combined with other training may result in greater stress and risk of injury as a result of overtraining
* Enjoyment


1. HIIT is not superior for body fat loss

Meta Analysis: 13 studies
Keating SE, Johnson NA, Mielke GI, Coombes JS. A systematic review and metaanalysis of interval training versus moderateintensity continuous training on body adiposity. Obes Rev. 2017 Aug;18(8):943964. doi: 10.1111/obr.12536. Epub 2017 May 17. PMID: 28513103.

2. Lowvolume HIIT, therefore, appears to be a timeefficient treatment for increasing fitness, but not for the improvement of body composition.

Meta Analysis: 47 studies
Sultana RN, Sabag A, Keating SE, Johnson NA. The Effect of LowVolume HighIntensity Interval Training on Body Composition and Cardiorespiratory Fitness: A Systematic Review and MetaAnalysis. Sports Med. 2019 Nov;49(11):16871721. doi: 10.1007/s4027901901167w. PMID: 31401727.

3. HIIT and MICT show similar effectiveness across all body composition measures suggesting that HIIT may be a timeefficient component of weight management programs.

Wewege M, van den Berg R, Ward RE, Keech A. The effects of highintensity interval training vs. moderateintensity continuous training on body composition in overweight and obese adults: a systematic review and metaanalysis. Obes Rev. 2017 Jun;18(6):635646. doi: 10.1111/obr.12532. Epub 2017 Apr 11. PMID: 28401638.

4. Fatigue Management

HIIT Training is more intense and therefore adds more stress to the body than low to moderate intensity training. This needs to be considered when combined with other sport training to reduce risk of overtraining.

5. Metabolic Specificity

Typically we want to match the training energy system demands with the sport energy system demands. Keep specificity or the SAID principle in mind when choosing HIIT or moderate intensity steady state training.

Make sure you check out some of the other CSCS Prep Videos I have done:

CSCS Nutrition:    • CSCS Nutrition Calculations: Calories...  

CSCS Work to Rest Ratios:    • NSCA CSCS Work to Rest Ratio Explaine...  

Muscle Levers:    • Muscle Levers 1st Class, 2nd Class, 3...  

Olympic Lifting Technique:    • Olympic Lifting Technique: Snatch, Cl...  

Comment below if you have any questions!

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