Stop Dreading the HIIT Workout: How to Actually Crush It Without Hating Your Life
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
The HIIT Myth: Why You’re Doing It Wrong
Let’s be real for a second. We’ve all seen the videos on the ‘Gram. Someone in a neon matching set is doing burpees, box jumps, and sprinting at a pace that looks like they’re being chased by a bear, all while looking suspiciously un-sweaty. Then there’s me, two minutes into a HIIT session, looking like a tomato that’s been left out in the Denver sun for three days, questioning every life choice that led me to this moment.
HIIT—High-Intensity Interval Training—gets a bad rap because most people think it means “go until you vomit.” I’m here to tell you that’s not training; that’s just masochism. As a powerlifter, I’m used to resting for five minutes between sets while listening to heavy metal. Switching to HIIT felt like moving from a slow-cooked meal to a microwave burrito. But, when done correctly, it’s a game-changer for your heart health and your stamina.
Intensity is Relative (Seriously)
The biggest mistake people make? They think “High Intensity” means the same thing for everyone. If you’re just starting, your “high intensity” might be a brisk walk at an incline. If you’re a seasoned athlete, it might be an all-out sprint on the rower.
When I’m coaching my online clients, I tell them: if you can hold a full conversation while doing your work interval, you aren’t doing HIIT. You’re doing a light walk-and-talk. But if you’re so breathless you couldn’t tell me your own middle name? You’re in the sweet spot. The goal is to reach that 85-90% of your maximum heart rate. Don’t have a heart rate monitor? Use the RPE (Rate of Perceived Exertion) scale. On a scale of 1-10, you want to be hitting that 8 or 9.
The “Tessa-Approved” HIIT Formula
You don’t need fancy equipment to make this work. In fact, some of my favorite sessions are done in my living room with nothing but a timer and my golden retriever, Barbell, judging my life choices from the couch.
Here is a simple, effective format to get you started without feeling like you’re dying:
1. The Warm-Up (Crucial, don't skip it!): Spend 5-8 minutes moving your body. Do some dynamic stretching, leg swings, or just walk around the house. If you jump into HIIT cold, you’re just inviting an injury to the party. 2. The Work Interval: Pick a movement—kettlebell swings, mountain climbers, or even just bodyweight squats. Go hard for 30 seconds. I mean hard. Focus on form, not just speed. If your squats are looking like you’re trying to pick up a dropped contact lens, slow down. 3. The Rest Interval: This is the part people mess up. They think they need to keep moving. Nope. Take 60 to 90 seconds of active recovery. Walk around, catch your breath, hydrate. This rest allows your heart rate to drop so you can actually give 100% effort on the next round. 4. Repeat: Aim for 8 to 10 rounds. If you feel like you can do 20, you didn’t go hard enough on the work intervals.
Why HIIT Shouldn’t Be Your Whole Personality
Look, I love lifting heavy things. It’s my bread and butter. If you spend seven days a week doing HIIT, you’re going to burn out, and your joints are going to start making sounds like a bowl of Rice Krispies.
HIIT is a tool, not a lifestyle. I incorporate it into my routine maybe once or twice a week to keep my conditioning up for when I’m grinding out heavy squat sets. It complements your strength training; it doesn’t replace it. If you’re doing HIIT every single day, you’re likely inhibiting your ability to build actual muscle because your body is too busy trying to recover from the metabolic stress of all that cardio. Give your nervous system a break!
Don't Let the Boredom Win
One of the reasons people quit HIIT is because it’s repetitive. If staring at a clock for 30 seconds makes you want to cry, change the modality. Use the stationary bike for one interval, jump rope for the next, then do some battle ropes. Keep the heart guessing.
And please, for the love of all that is holy, don’t skip the cool-down. A quick 5-minute walk to let your heart rate normalize is like a thank-you note to your cardiovascular system.
Final Thoughts: Be Kind to Your Body
At the end of the day, you’re the one in the driver's seat. If you’re feeling sluggish, if you haven’t slept, or if your joints are screaming at you, take a rest day. There is no “HIIT penalty box.” You don’t get a gold medal for working out when your body is clearly asking for a nap.
I’m curious—what’s the one piece of cardio equipment or exercise that you absolutely despise? For me, it’s burpees. I’ll do them, but I’ll complain the entire time. Drop a comment below and let’s talk about how we can make your movement practice something you actually look forward to.
Catch you in the next one!
-Tessa