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The Ultimate HIIT Training Guide

By February 9, 2023 March 20th, 2023 No Comments

The Ultimate HIIT Training Guide


Take your fitness journey to the next level with our comprehensive guide on HIIT training. Discover the best techniques, top-rated supplements, and helpful tips to maximize your HIIT results!

Lets start with the basics...

What is HIIT?

HIIT stands for High-Intensity Interval Training, which is a type of workout that alternates short bursts of high-intensity exercises with periods of rest or low-intensity exercise. The goal of HIIT training is to push the body to its limits, which ultimately leads to a more efficient and effective workout in a shorter amount of time.

What Are The Benefits of HIIT Training?

HIIT training offers numerous benefits to those who participate in it, including:

  • Increased cardiovascular fitness
  • Improved muscular endurance
  • Increased calorie burn
  • Better weight management
  • Improved mental toughness

The Ultimate HIIT Training Guide is designed to provide comprehensive information on HIIT training, from its benefits to the best practices for engaging in HIIT workouts. The guide will cover various topics including the best exercises for HIIT training, the most effective HIIT training programs, and the best supplements for maximizing the benefits of HIIT training.

The purpose of this guide is to help individuals of all fitness levels to understand and successfully incorporate HIIT training into their exercise regimen.

How Does HIIT Work?

HIIT training works by challenging the body to work at maximum capacity for short periods of time, followed by periods of rest or low-intensity exercise. This allows the body to recover briefly before pushing it again to its limits, leading to improved cardiovascular fitness, muscular endurance, and more calories burned.

Advantages of HIIT

  1. Improved cardiovascular fitness: HIIT training is a great way to improve your cardiovascular endurance and overall heart health.

  2. Better weight management: HIIT training can help you burn more calories than traditional workout routines and can help you achieve your weight loss goals faster.

  3. Increased calorie burn: HIIT workouts are designed to be intense and require a lot of energy, which means you can burn more calories in a shorter amount of time.

  4. Improved mental toughness: HIIT training is demanding both physically and mentally, which can help you develop greater mental toughness and resilience over time.

  5. Versatility: HIIT workouts can be adapted to target different areas of the body and can be customized to meet your specific fitness goals.

  6. Convenience: HIIT workouts can be done in a shorter amount of time than traditional workouts, making it a convenient option for those with busy schedules.

Common HIIT Workouts

Common HIIT workouts include circuit training, tabata, and interval running. These workouts typically last 20-30 minutes and involve a combination of high-intensity exercises, such as jumping jacks, squats, and burpees, performed in quick succession.

HIIT Training Techniques

Warm-up A proper warm-up is crucial before any HIIT workout to prevent injury and to properly prepare the body for the intense exercise to come. A warm-up should include light cardio and stretching exercises, such as jumping jacks or dynamic stretching, for 5-10 minutes.

Intensity Techniques HIIT

training involves pushing the body to its limits, which requires the use of proper intensity techniques. This includes using proper form, maintaining a high level of intensity throughout the workout, and using a variety of exercises to challenge the body in different ways.


A cool-down is important after any HIIT workout to properly recover and to prevent injury. A cool-down should include light cardio, stretching exercises, and deep breathing, for 5-10 minutes.

HIIT Workout Plans

  • Beginner HIIT Workout Plan

The beginner HIIT training workout plan is designed for individuals just starting out with HIIT training and includes exercises that are low-impact and can be performed at a moderate intensity. The goal of this plan is to gradually build up the body's strength and endurance to prepare for more advanced HIIT workouts.


Example HIIT Workout Plan for Beginners:

Warm-up: 5-minute jog or light cardio

Exercise 1: Jumping Jacks - 30 seconds

Exercise 2: Bodyweight Squats - 30 seconds

Exercise 3: Push-ups - 30 seconds

Exercise 4: Mountain Climbers - 30 seconds

Exercise 5: Leg Raises - 30 seconds

Repeat the circuit 2-3 times with 30-60 seconds rest between each round.


  • Intermediate HIIT Workout Plan

The intermediate HIIT training workout plan is designed for individuals who have a solid foundation in HIIT training and are looking to take their workouts to the next level. This plan includes higher-intensity exercises and a more challenging workout routine.

Example HIIT Workout Plan for Intermediates:

Warm-up: 10-minute jog or light cardio

Exercise 1: Burpees - 45 seconds

Exercise 2: Lunges - 45 seconds

Exercise 3: Squat Jumps - 45 seconds

Exercise 4: Tuck Jumps - 45 seconds

Exercise 5: Plank - 45 seconds

Repeat the circuit 3-4 times with 45-60 seconds rest between each round.


  • Advanced HIIT Workout Plan

The advanced HIIT training workout plan is designed for experienced individuals who have been engaging in HIIT workouts for some time and are looking to push their bodies to their limits. This plan includes the most challenging exercises and the highest intensity workouts.

Example HIIT Workout Plan for Advanced Users:

Warm-up: 10-minute jog or light cardio

Exercise 1: Box Jumps - 60 seconds

Exercise 2: Single-Leg Deadlifts - 60 seconds

Exercise 3: Plyometric Push-ups - 60 seconds

Exercise 4: High Knees - 60 seconds

Exercise 5: Medicine Ball Slams - 60 seconds

Repeat the circuit 4-5 times with 60-90 seconds rest between each round.


HIIT Training Safety


HIIT can be challenging, and it is important to take precautions to prevent injury and ensure a safe and effective workout. This includes proper warm-up and cool-down techniques, using the correct form, and avoiding overtraining.

Injuries and How to Avoid Them

Common injuries associated with HIIT include strains, sprains, and overuse injuries. To avoid these injuries, it is important to use proper form, gradually increase the intensity of workouts, and to allow adequate time for recovery and rest between HIIT workouts.


Top 5 Natural Anabolic Supplements For HIIT

  1. Anafuse by Vital Alchemy: Anafuse is our highest ranking natural anabolic supplement made by the good folks at Vital Alchemy. Anafuse combines 4 strong natural anabolic ingredients into one power-packed formula which includes: Epicatechin, Turkesterone, HICA, and Eriobotrya Japonica
  2. Alphabulk by Olympus Labs: AlphaBulk is the latest innovation in natural anabolic supplements made by Olympus Labs which is designed to help increase muscle mass and strength while providing some solid fat oxidizing effects. It contains a blend of ingredients like α-Cedrene, α-Ionone, Kaempferia Parviflora (PhtyoFUSE), and Urolithin B, making it one of the most potent natural anabolics on the market as of 2023.
  3. Colossal Muscle by Hard Rock Supplements: Colossal Muscle is a natural anabolic supplement that contains a blend of 2 different Ecdysterone ingredients. It can help increase protein synthesis, increase strength, and can even aid in assisting fat loss.
  4. True Shred by Hard Rock Supplements: True Shred helps trim body fat while improving muscle hardness and strength. It features a test booster, estrogen blocker, metabolism booster, myostatin inhibitor, and colostrum powder that provides some amazing IGF enhancing properties... All in one formula!
  5. Muscle Sculptor by Vital Alchemy: Muscle Sculptor is a thermogenic fat burner that also features some awesome muscle-building ingredienst. It can greatly help with trimming body fat, improving muscular endurance, and enhancing recovery, making it an ideal candidate for HIIT training.

Why Supplements Are Important for HIIT Training:

Supplements can help you maximize your performance during HIIT training by providing your body with essential nutrients that can help improve energy levels, endurance, and recovery.

The top 5 HIIT supplements listed above are a great starting point for those looking to maximize their performance during HIIT training. Results may vary from person to person and we highly suggest speaking with a healthcare professional before starting any supplement regimen.

Pre-Workout Supplements For HIIT


How Do Pre-Workout Supplements Benefit HIIT?

HIIT training requires intense physical effort, and pre-workout supplements can provide the necessary boost of energy and focus needed to perform at the highest level. They can help improve endurance, reduce fatigue, and enhance overall performance, allowing individuals to push their limits during HIIT workouts.

Best Pre-Workouts To Pair Up With Your HIIT Routine

There are many pre-workout supplements available, but it's important to choose one that is right for you. The five pre-workout supplements mentioned below are some of the best options for HIIT training, and they offer a wide range of benefits that are geared towards this type of workout. Before using any supplement, it's important to consult with a healthcare professional to ensure it is safe and suitable for your individual needs.

  1. Wild Thing by Assault Labs
  2. Seismic Surge by Hard Rock Supplements
  3. Superhuman Supreme by Alpha Lion
  4. Woke AF by Bucked Up

Testosterone Boosters for HIIT

Test boosters are supplements that can help increase levels of natural testosterone in the body. Testosterone is a hormone that plays a crucial role in muscle growth, fat loss, and overall physical performance.

How Can Test Boosters Benefit Your HIIT Training

Test boosters are believed to have various benefits for HIIT training, including:

  1. Increasing muscle mass and strength
  2. Boosting energy levels and endurance
  3. Improving recovery time after intense workouts
  4. Enhancing overall physical performance

Best Test Boosters for HIIT Training

  1. Sergeant Steel by Assault Labs
  2. Superhuman Test by Alpha Lion
  3. 17-Beta by Isatori
  4. Testoshred by EPG

Intra-Workout Supplements for HIIT Training

Intra-workout supplements are supplements taken during the workout. The primary purpose of taking intra-workout supplements is to enhance endurance, reduce fatigue, increase energy, and improve recovery. HIIT training is an intense form of workout that requires a lot of energy and endurance. This makes intra-workout supplements essential for anyone who wants to maximize their performance during HIIT training.

Top Intra-Workout Supplements for HIIT Training

  1. Jetmass by Gat
  2. Resurgence by Blackstone Labs
  3. Formula 19 by Blackstone Labs
  4. Asylum Anytime BCAA by Psycho Pharma

How These Supplements Can Benefit Your HIIT Training:

  1. Jetmass: This supplement helps to increase the body's energy levels and endurance. It contains a very extensive formula of ingredients that are designed to help reduce fatigue and delay muscle exhaustion while aiding in building lean mass and improving strength.

  2. Resurgence: Resurgence is designed to provide your body with Branched-Chain Amino Acids and electrolytes. Its very unique in that it also provides cognitive enhancing nootropic ingredients that can help improve focus and alertness in addition to supporting lean muscle gain and recovery. 

  3. Formula 19: This supplement is formulated to promote accelerated muscle recovery, reduce soreness, and aid in building muscle mass. Intra-workout carbs like the ones provided by Formula  19 are a great source of additional energy during your HIIT sessions.

  4. Asylum Anytime BCAA: This supplement contains a blend of essential amino acids as well as a nitric oxide booster . BCAAs play a critical role in reducing muscle damage, promoting recovery, and reducing muscle soreness.

General Fitness and Post-Workout Supplements For HIIT


What Are General Fitness and Post-Workout Supplements?

General fitness and post-workout recovery supplements are a category of dietary supplements that are taken either before or after exercise to enhance athletic performance, promote recovery, and support overall health and well-being. These supplements typically contain a combination of vitamins, minerals, amino acids, and other ingredients that are designed to support the body's natural processes.

How Do General Fitness and Post-Workout Supplements Benefit HIIT Training?

General fitness and post-workout supplements can provide a number of benefits for those who engage in high-intensity interval training (HIIT) workouts. For example, aftershock post-workout supplements contain a blend of ingredients that can help reduce muscle soreness and support recovery. Similarly, IGF 600 by Pure Solutions is designed to promote the growth and development of lean muscle mass. Myovite by Myogenix is a comprehensive multivitamin that provides the essential vitamins and minerals needed to support overall health, while ZMA XT by SNS provides key vitamins and minerals to support restful sleep and promote recovery. By supporting recovery and overall health, these supplements can help individuals who engage in HIIT training maximize the benefits of their workouts and achieve their fitness goals.

  1. Aftershock Post-Workout by Myogenix - This recovery supplement is designed to help you recover faster after intense Crossfit workouts. With ingredients like BCAAs, glutamine, and antioxidants, Aftershock can alleviate muscle soreness and enhance muscle recovery, enabling you to return to peak performance swiftly while feeling revitalized.
  2. IGF 600 by Pure Solutions - This recovery supplement is formulated to support muscle growth and repair. It contains ingredients like insulin-like growth factor (IGF-1) made from pure Deer Antler Velvet, which can help your muscles recover faster and grow stronger after each workout. Deer Antler Velvet has been demonstrated to have a beneficial impact on speeding up recovery for athletes who have suffered an injury due to its tissue repairing properties.
  3. Myovite by Myogenix - Lets be real, most of us don't get our 8 servings of fruits and vegetables per day. This can cause a deficiency which can ultimately lead to degraded performance in the gym. A comprehensive multivitamin supplement like Myovite is formulated to support overall health and well-being and give us the essential nutrients, minerals, and vitamins that our bodies need to perform at a high level. A solid multi-vitamin like Myovite can help you stay healthy and perform at your best throughout your Crossfit journey.
  4. ZMA XT by SNS- ZMA XT is a supplement that contains zinc, magnesium, and vitamin B6. It can greatly help enhance athletic performance and support muscle recovery. ZMA is typically taken at nighttime before bed to help promote a deeper and more restful sleep.

Finishing Strong


To sum it up, incorporating the right supplements into your HIIT training routine can tremendously help in achieving your fitness goals faster and more efficiently. However, it's important to remember that supplements should never replace a balanced and nutritious diet. They should only be used as a supplement to support your training and nutrition efforts.

The best pre-workout supplements, test boosters, intra-workout supplements, and general fitness and post-workout recovery supplements can provide you with increased energy, enhanced focus, improved recovery time, and increased muscle mass and strength. It's essential to consult with a healthcare professional before starting any new supplement regimen, especially if you have any pre-existing medical conditions.

In the end, the most important factor for success in HIIT training and in reaching your fitness goals is consistency and dedication. Supplements can only support your efforts and should never be relied upon as a quick fix. So, make sure to pair them with a well-rounded training and nutrition program to see the best results.


Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard has written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. His personal blog is www.leonardshemtob.com



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Sponsored By Leonard Shemtob


Leonard Shemtob

Leonard Shemtob

Leonard Shemtob is the President and CEO of Strong Supplements. Leonard has written countless articles on fitness, spirituality and other topics of interest. Leonard Shemtob enjoys yoga, weight lifting, meditation and spending time with his family. You can read more about him on his blog at www.leonardshemtob.com