Hey readers! So… I know it’s been a hot minute since I posted something but its been an insane few months and hopefully I’ll update more soon 😉

So… I’ve been a HIIT Coach for the past 2 years now and I do a maximum of 3-4 HIIT sessions a week depending on how I feel and what other types of training I do on my own and there is a reason why I emphasise maximum.

This are for the individuals who loves HIIT and wants to get the most out of their workouts. Fun fact! There are 2 different mindsets when we go for a workout and training! But that’s a separate topic all together. Let me know if you are interested!

HIIT is fun but when is not done right, it can be very detrimental to your nervous system, joints and muscles. I’m sure most of you reading this are already doing HIIT and have seen the effects of HIIT training on days when you feel 100% and on days you feel more like you got hit by a whale. Why?

HIIT can be very strenuous for the body especially when you are expected to push the body from 0 – 100 in a very short time and when an individual hasn’t spent enough time stretching (a minimum of 10-15minutes) it can cause unexpected injuries to your muscles and joints.

The central nervous system runs your brain and your spinal cord, when the body is fatigue, not well-rested, insufficient sleep, too may meetings and datelines to meet, and lack of enough nutrition. HIIT can cause the nervous system to fatigue out. Instead of enjoying the EPOC effect of HIIT, you feel more lethargic, more anxious, lack muscle function, affect exercise performance which makes you more irritable and less clam.


  1. Train according to how you feel. Listen to the body. There will be days where you don’t want to leave the bed and that’s ok. There have been days where I go to the gym despite the body told me not to and guess what? I left the gym feeling worst because I did not manage to push myself because my body just couldn’t and instead of telling myself to go for an easier workout. I tried to push myself which in turn made me feel worst about hitting the gym then actually not going at all. Rest is not for the weak. Rest is just as important as muscle activation.

What does the different levels mean? We come to Ritual and see the levels and a lot of times I see Clients come in and want to push at Level 3 all the damn good and that’s good to aim for the highest level but if you are doing 1 clap push up in 20 seconds while Client B is doing 10-15 push ups in 20 seconds. Who do you think will get the most out of that 20 seconds burst? Level 3 doesn’t mean you are an athlete and doesn’t mean you are going to get the best workout. It just means you are stronger, and you can push harder and just as many repetitions as the client doing Level 1 exercises.


More is not always better. Quality repetitions is always better. Muscle activation at every repetition counts more than just going fast and gassing out without knowing what you are doing.

2. Heavier weights don’t mean a better work out. You are not doing strength training. Strength training is very different from HIIT, HIIT is all about intensity, speed and doing as many repetitions as possible in that short amount of time. If you have done strength training before you know that it is all about the concentration of an exercise and muscle activation in a slower controlled motion and is very different from HIIT. When doing strength training, you want to increase your weights as you go along with your sets. So when it comes to HIIT, try to decrease your weight to about 60%-80% of your heaviest weight and try pushing with that weight and that should be your goal even by the last set of HIIT to try to keep pushing with that weight with the best form possible without hurting yourself and only stop once the timer beeps.3. Exercise that consumes more oxygen burns more calories. So the next time you go for your HIIT session, always start of a little slower and lighter but you want to finish the workout breathing harder than your first set and you should always strive for that one more repetition till the beeper stops unless of course you feel like your form is failing and you are going to hurt yourself. Remember EPOC is influenced by intensity not by the heavy weights or the duration of exercise. So if you can give your 110-150% every time you come for your 2-3 HIIT sessions, you are on the right track in maintaining a healthy lifestyle.

4. Recovery. Lastly, it is also key to let your muscles recover, especially if you are training so frequently. “While some believe that how you train matters, the truth of the matter is that it’s about stress and recovery,” Jillian Michaels added. “So as long as you stress the muscle then let it recover you will be achieving your goal, whether you lift heavy or do bodyweight resistance.”

5. The best time to do HIIT. Morning! But I have also learnt to listen to my body. Some days I would wake up feeling tired and fatigued, so on those days I wouldn’t train hard. I would do something less intense and focus on recovery. I cannot emphasise how important it is to listen to your body. Listen to your body and maybe go back home and make some protein cookies instead.

  • HIIT and exercise in general encourages the brain to produce happy chemicals, like dopamine, endorphins and serotonin but too much HIIT can cause also stress on the body and make you more anxious than you did before a workout. If you pushed particularly hard during a session or you’re new to High Intensity Interval Training, you may feel a little stiff/ sore when you wake up the next day and that’s ok, take the next day to go for a swim or a run or just rest.

hope you enjoyed this post! If you did, please share and comment! 😘💋🍑💪🏾

One thought on “PRO HIIT TIP

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