HIIT Workouts & Training Guide

What is HIIT (High-Intensity Interval Training)?

HIIT (High-Intensity Interval Training) is a strength training approach that emphasizes performing exercises with a high level of effort, but with reduced training volume and frequency. Unlike traditional workouts that might require multiple sets and exercises per muscle group several times per week, HIIT focuses on fewer, more intense sets with longer recovery periods between workouts. HIIT workouts can be done at home or in the gym, making them versatile for all fitness enthusiasts.

The Science Behind Body by Science

The Body by Science protocol, developed by Dr. Doug McGuff and John Little, is based on the principle that brief, infrequent, and intense exercise is the most efficient way to stimulate muscle growth and strength gains. The approach is supported by research showing that when muscles are worked to momentary failure, they trigger a cascade of adaptive responses that lead to improvements in strength, endurance, and metabolic health.

The protocol typically involves performing 5 compound exercises (the "Big 5") once per week, with each exercise consisting of one set performed to muscular failure using a slow, controlled cadence. This approach maximizes muscle fiber recruitment while minimizing injury risk.

Key Principles of Our Approach

  • Slow, controlled movements: Each repetition is performed with a slow cadence (typically 5-10 seconds up, 5-10 seconds down) to maximize muscle fiber recruitment and minimize momentum.
  • One set to failure: Rather than performing multiple sets, each exercise is performed for one set until momentary muscular failure is reached.
  • Infrequent training: Workouts are typically performed once every 5-7 days, allowing for complete recovery and adaptation.
  • Focus on machines: Machine-based exercises are preferred for their safety and ability to isolate specific muscle groups with proper form.
  • Progressive overload: The goal is to gradually increase the resistance or time under tension to continually challenge the muscles.

Benefits of High-Intensity Training

  • Time efficiency: Complete workouts in 20-30 minutes per week, making it ideal for busy individuals.
  • Reduced injury risk: Lower training volume and controlled movements reduce the risk of overuse injuries.
  • Improved recovery: More time between workouts allows for complete recovery and adaptation.
  • Metabolic benefits: Research shows HIT can improve insulin sensitivity, cardiovascular health, and body composition.
  • Sustainable long-term: The minimal time commitment and reduced joint stress make this approach sustainable for years.

Combining with Daily Stretching

While high-intensity strength training provides the stimulus for muscle growth and strength gains, daily stretching routines based on Bob Anderson's Stretching Pocketbook complement this approach by improving mobility, reducing muscle tension, and enhancing recovery. The combination of infrequent, intense strength training with regular mobility work creates a balanced approach to fitness that addresses both strength and flexibility.