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High Intensity Interval Training (HIIT) Fitness Gallery - Denver CO

High Intensity Interval Training (HIIT) at Home

There is a common misconception that the only way to obtain a great physique is to spend hours in the gym.  We, however, are here to tell you that this myth is false!  You can get a high-quality and efficient workout right in your home.  Additionally, if your time is limited, you may want to consider training with intervals.  The effectiveness of interval conditioning for fat loss has been well documented since the 1990s.  What does this mean for you?  You can stop living in a commercial gym if you trade in slow jogs on the treadmill with short sprints!


What is HIIT?

TRX Home2 Suspension Training SystemHIIT stands for High Intensity Interval Training.  HIIT workouts are true to their name in that they are performed by doing high-intensity exercise and movements in interval times.  These bursts of quick and intense exercises are generally followed by short periods of rest or active rest.

The purpose of this exercise is to increase the heart rate and, primarily, burn more calories in shorter amounts of time.

The rapid and high intensity of these workouts create a shortage of oxygen in your body and activates an “afterburn effect.”  This after-burn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the secret to how high-intensity workouts can burn more calories than steady cardio workouts in a shorter time.

It has also been a consistently popular and performed workout choice for several years now.  According to a report conducted by The American College of Sports Medicine, in 2019 HIIT holds the 3rd rank spot of the most popular and trending exercise trends (right underneath wearable tech and group training as numbers 1 and 2, respectively).


What are the Benefits of HIIT Workouts?



The #1 benefit of HIIT workouts is that they increase the metabolism as a result of EPOC.  Your body consumes more oxygen which is essential for metabolic performances.  With more oxygen than usual going in, your body burns more calories as an aftereffect.  This means that even after you have finished the workout, your body will continue burning fat long after you are done.


They Can Be Done At HOME!

Evolution Corner Multi-Functional Trainer (CXT-200)HIIT workouts are quick and convenient, and they can be performed at home.  Since HIIT training focuses on short intervals with active rest, HIIT workouts do not require a ton of time.  A good workout can be achieved in 30 minutes or less!


Can Be Done Without Equipment

You only need your body to perform an effective HIIT workout, however fitness equipment can help.  HIIT targets the cardiovascular system and focuses on increasing metabolism.  Quality HIIT workouts can be performed only using bodyweight.

However, adding the right fitness equipment can greatly increase the efficiency, variety and impact of HIIT training.   A combination of bodyweight and machine training is very effective for fat loss and calorie burn.


How to Get Started

Getting started with HIIT workouts is easy.  As long as you have space and a little bit of time on your hands, you can perform high intensity interval workouts anywhere.  Here is an example of a beginner level HIIT routine that not only burns calories but also strengthens muscles as well.

HIIT Workouts - Fitness Gallery - Exercise Equipment Store - Denver, Colorado3 Rounds, 45-second workout interval, 15-second Rest Interval
  • Push-ups 
  • Squats
  • Butt kicks
  • Tricep Dips
  • Side Lunges

What this means that you will start off doing pushups for 45 seconds, then rest for 15 seconds.  After the 15 second rest is over, you start the next exercise on the list — squats.  Do that for 45 seconds and rest for 15.  Then so on and so forth… After you finish the last exercise on the list that is considered 1 round.  You would then do 2 more rounds for a total of 3 rounds.

As can see, these workouts are essentially simple exercises that can be done from the convenience of your own home.  It is the high intensity and intervals that allow for an effective workout and the most benefits.  The harder you work, the more effective it is.  This beginner routine only takes about 20 minutes to complete.  Some workouts are even shorter and can provide great amounts of benefits.



HIIT workouts are designed to maximize the results while minimizing time.  They are simple to do and can be done right from the convenience of your own home.  There are many HIIT routines out there and using multi-functional training equipment allows for more variety in your training.  See our other posts to learn more about resistance training at home, or how to find and set your target heart rate.

If you’re planning to buy exercise equipment, always buy quality and shop Fitness Gallery.  Don’t buy low-quality infomercial or big-box store equipment that will not last.  There’s nothing more important than your health, so don’t cut corners.  Always shop for quality fitness equipment that’s built for the long run and backed by a reputable warranty.  At Fitness Gallery, we’re dedicated to carrying the world’s finest fitness equipment.  We’ve been in business since 1997 because we don’t try to carry the most brands, we simply carry the best brands.  We do this because we stand behind everything we sell.  Feel free to contact us today with any questions, we can help you find the right exercise equipment for your needs and budget!