HIIT and cardio


As you may remember from the previous lesson in the ‘Introduction to weight loss’ module, combining different types of workouts is the most effective way of shaping up your body and triggering the fat loss process. 

Therefore, here is some further information on HIIT and cardio. 

Benefits of HIIT and cardio include:

  • Increases Heart and Lunges Strength
  • Reduces stress by naturally releasing endorphins which make you feel better and more positive
  •  Burns calories pre-and post-exercise
  • Reduces high blood pressure and cholesterol
  • Reduces the risk of diabetes as well as some cancers

HIIT workout summary

HIIT workouts are high intensity interval training sessions which are short in duration but very high in intensity. For instance, a 10-30 seconds sprint, walk and again a 10-30 seconds sprint. HIIT burns more sugars (pre-consumed carbs) during the workout but it has an amazing effect on your metabolism. This means that although you burn mostly sugars during the workout, you will burn more calories, thus more fat, post-workout. The more calories you burn the more fat you can burn as the biggest driver of weight loss and fat burn is a caloric deficit.

LIIT workout summary

Whereas LIIT is a Low-Intensity Interval Training that is long in duration but low in intensity, for instance jogging. LIIT burns fat during the actual workout but doesn’t have a huge effect post-workout. Therefore, if you’d like to make sure your cardio sessions are effective when doing LIIT you will need to do the cardio session for at least 30 mins to burn a sufficient amount of calories to burn fat.

HIIT sample workout


Jumping Jacks

Squat Jumps

Jumping Lunges

Push Ups

Plank to push up

Shoulder taps

Wall sits

Box Jumps

Mountain Climbers


Sets x reps

1 x 30

1 x 50

1 x 50

1 x 20

1 x 16

1 x 50

2 minutes

1 x 20


1 min

LIIT sample workout



Sets x reps

1 x 30 mins