Let it be known that you do NOT need HIIT (high intensity interval training) to lose weight.

With that said, adding HIIT to your life has multiple health benefits. A ver important benefit is it’s ability to jumpstart your metabolism.

If you’re in a caloric deficit and struggling to lose weight, a jumpstart to your metabolism is what you need.

HIIT is especially useful if you’re not a fan of cardio. That includes me! I can’t stand walking in place for more than 10 minutes. This is why I stick to incline power walking for low-intensity cardio.

Anything longer than 10-15 minutes and I am bored out of my mind. Thus, if I want a boost to my metabolism and accelerate the fat burning process, I do some HIIT.

This is great news if you are trying to burn fat and lose weight. You can drop the belief that you should be spending an hour on the treadmill daily.

Truthfully, jogging every day can be hard on the knees. You may end up with shin splints. That’s not good! Therefore, getting creative with interval training is exactly what you need.

HIIT will also boost your stamina to levels you’ve never experienced before. You’ll breathe easier. Your body will be able to walk farther. In the gym, your performance will improve for all your lifts.

This is why I have one or two HIIT sessions per week. However, you should start out light and easy if you are new to fitness. Don’t throw your body into a hardcore HIIT workout when you haven’t jump-roped in years.

What’s Wrong With Slow, Steady Cardio?

A couple of years ago, I hired celebrity trainer Patrick Murphy for coaching. This is the guy who trained the Baywatch crew. It’s the worst movie ever made, but the physiques were impressive.

Patrick is big on having at least one “power day” per week. These power days consist of interval training. He summed it up quite nicely:

What type of individual looks more impressive: a long-distance marathon runner or a 100-yard dash sprinter? Here’s an image I put together to give you a visual answer:

hitt or cardio for weight loss

These are all world-class athletes. You’ll notice that the sprinters on top have a completely different physique than the guys on the bottom.

This is because sprinters train for power. Long-distance runners have a completely different way of training. In fact, a long-distance runner wants less overall mass.


Because more mass = more weight to carry. It’s better to be small and skinny as a long-distance runner. More muscle will slow you down.

Because sprinters train for power, they hit their muscles hard in the gym. They train for strength and size. Interval training is key for the sprinter because intervals develop power.

From a mentality viewpoint, hitting the ground hard from the get go is in line with the Warrior philosophy. Sprinters, both male and female, look way more badass than the long-distance runners. They are big and powerful.

I’m not trying to take anything away from long-distance runners. If you love running, then by all means do it! Being a badass is really about being YOU and doing what you love. Therefore, if you love to run for an hour, by all means do it. Stick to your lane. Don’t let anybody else, including me, tell you otherwise.

With that said, you should still add some HIIT training to your life to develop power. I want you to be a powerful individual. Not just physically, but mentally as well.

What Exactly Is HIIT?

HIIT, or interval training for short, is when you perform exercises that greatly accelerate your heart rate for a short period of time.

In other words, you are pushing your body to the limit anywhere from 30 to 60 seconds. I don’t recommend doing intervals longer than 60 seconds.

The reason this works so well for weight loss is because of the “after” effects you get. Specifically, your metabolism operates at a higher level for several hours afterwards.

If you’ve been sedentary for much of your life, your metabolism is slooooooow. You’re probably on a low protein, high carb diet. Your body is used to these types of meals.

Interval training forces your body to work. You are developing power. As a result, HIIT jumpstarts your metabolism because it needs energy to recover.

You will be burning calories for several hours after the workout. This is a monumental change for individuals who haven’t pushed their body in years.

You’ll be burning calories while you sit on your ass and binge watch Naruto. What a great combo!

Why Should You Do HIIT?

More specifically, your heart is a muscle. If you want to keep it healthy, you need to work it. Interval training is the best way to give it a workout.

Remember that one of the core rules to be a badass Warrior is this: discomfort is comfort.

If your heart is always beating at the same rate, it’s nice and comfortable. The problem with this is that your heart cannot develop when it’s comfortable. This also applies to your life as well. How can you grow and improve yourself when you’re always comfortable?

Therefore, work out that heart of yours. Develop it to an optimal level. You’ll have an easier time with tress and anxiety simply because your heart will be used to changes in blood pressure. Pretty cool, right?

You’ll also burn fat and accelerate your Warrior physique progress. Like I pointed out above, sprinters look way better than long-distance runners because their body is built for power.

High Intensity Interval Training builds power. You’re built for battle, not for a peaceful negotiation. Plus, you’re not on the treadmill for long periods of time.

And, there are several ways to do HIIT training. You can use the treadmill, a jump rope, a boxing bag, a row machine, a bike, a stair climber, box jumping and more. The possibilities are endless when you get creative.

You’ll develop a high level of stamina. Everybody could use more stamina these days. Improving your anaerobic system helps your body to develop powerful muscles.

If you want to become a lean warrior, then you should focus on developing a powerful physique.

Example HIIT Workouts At Home or Gym

You don’t even need to go to the gym to get in a great HIIT workout. All you need is a couple days per week and your ability to pull yourself up off the couch (the hardest part).

The reason why I recommend you to get on a gym schedule is to simply help you develop the habit. Like I said, the hardest part of exercise is getting up off the couch.

Let’s look at a simple HIIT workout you can do at home right now. Set aside 10 minutes for this workout. Use your phone as a timer.

High-Knees Interval Traning:

Start jogging in place at a very slow rate. Do this for 2 minutes to get your body warmed up.

At the 2-minute mark, you will now do high-knees. To do these, keep jogging in place but bring your knees up as high as they will go.

Do this for 30 seconds.

When the 30 seconds are up, go back to jogging in place for another 60 seconds. This let’s your heart rate drop down to a comfortable level again.

After the 60 seconds are up, you should be at the 3:30 mark. It’s now time for another round of high-knees.

Perform round 2 for another 30 seconds.

You have now completed 2 rounds of high-knees 4 minutes into the workout. Don’t be surprised if your legs are on fire from just 2 rounds. That’s the point! Your heart should be struggling to keep you comfortable.

Embrace the discomfort! You are now on the path to becoming a badass Warrior.

Jog in place for a nother 60-seconds. This will bring you to the 5-minute mark. It is now time for round 3!

Go at it again for 30 more seconds.

Try to get those knees as high as you can. Don’t worry if you can’t get your knees that high. This is all about getting your heart rate up because that’s what jumpstarts the metabolism.

Back to jogging in place for another 60 seconds. This will bring you to the 6:30 mark after 3 rounds. Which means…

It’s time to do high-knees for another 30 seconds.

That will bring you to the 7-minute mark. You have one more round after this so enjoy it while you can. Jog in place for another 60 seconds, bringing you to 8:00 minutes.

I want you to finish this final round of high-knees with as much power as you can muster. Give it your all. Get your heart rate up and the blood flowing. The harder you’re breathing, the better.

Final round: high-knees for 30 more seconds.

That’s it for the power rounds. Jog in place for another 90 seconds and you’re done. Give your self a big pat on the bat and chug some water. You’ve earned it!

Not bad for a home workout, right? You can see how this exercise alone is enough to get a good workout in.

Therefore, there’s no excuse for anybody to not do HIIT. If you have bad knees, then get to the gym and ride a power bike. That’s one of my favorite ways to do interval training.

After you’re finished with your workout, spend some time drinking water and stretching for a bit. Let your body cool down. You want your muscles loose after you workout — not before.

This workout may be tough for you if you havent done any sort of training for awhile. That’s okay! Just go at a pace that works for you. The most important part is getting that heart rate up.

We’re all at different levels in our fitness journey. Take time to let your body adapt to change (another rule in the Warrior philosophy). Your body wants to adapt so don’t be surprised if you find yourself much stronger in a couple of weeks.

If you’re not uncomfortable and gasping for air, you aren’t pushing yourself hard enough. Do try to bring as much discomfort as you can handle for several minutes. That is the goal here.

Developing A Powerful Physique

At the end of the day, interval training is about developing a powerful physique. I don’t care what age you’re at — you can still be a powerful individual.

HIIT helps you develop a powerful physique. As a Lean Warrior, that’s what you want. You want a physique that commands respect. When people see you, they should know that you’re a badass before you open your mouth.

No, this doesn’t mean you walk around with a tough guy look. It’s truly all about how you hold yourself. Men and women who work hard and focus on being a person of power naturally give off this vibe.

You can accelerate your process of being a powerful warrior with just 10 minutes of interval training. Do an exercise like the one I’ve given you a couple times a week.

You’ll also jumpstart your metabolism which is key to transforming your body into a fat burning machine. So go get it!

Comments or questions? Leave them below and let’s get the discussion started.