Stop Treating HIIT Like Punishment: A Practical Guide to High-Intensity Interval Training
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
Confession time: I used to hate HIIT
If you’ve been following me for a while, you know my heart belongs to the barbell. There is nothing—and I mean nothing—that clears my head quite like a heavy deadlift session. But last year, when I was training for my first powerlifting meet, I hit a wall. My recovery was trash, my endurance was nonexistent, and I felt like a steam engine running out of coal halfway through my sets.
My coach suggested I add some HIIT (High-Intensity Interval Training). My immediate reaction? Absolutely not. In my head, HIIT was just a fancy term for “suffering on a stationary bike until you see spots.”
But here’s the thing: as a trainer, I have to practice what I preach. I started incorporating it, and I realized I had been doing it all wrong. I was treating it like a punishment for eating too much pizza or a way to ‘burn off’ my rest days. Spoiler: That’s a fast track to burnout and injury. Once I shifted my perspective, HIIT became the secret weapon that helped me place second in my weight class. It’s not about punishment; it’s about capacity. Let’s talk about how to do it without making yourself miserable.
Why HIIT Actually Matters (Even if You Love Lifting)
I’m not saying you need to ditch your heavy squats. Please, don’t. But HIIT fills the gaps your heavy lifting misses. It improves your VO2 max, increases your heart’s stroke volume, and teaches your body to recover faster between sets.
Think of your body like a car. Lifting heavy is your engine’s torque—it’s your raw power. HIIT is your fuel efficiency and your cooling system. If you want to lift heavy for years without getting gassed after three reps, you need a little bit of high-intensity work in the mix. Plus, Barbell (my golden retriever) needs me to be able to sprint after him when he decides the squirrel is definitely his soulmate. That takes cardio, folks.
The “Tessa-Approved” Way to HIIT
Most people get HIIT wrong because they go 100% effort 100% of the time. That’s not HIIT; that’s just a recipe for a bad day. True HIIT is about the contrast. You need a high-intensity work interval followed by a recovery period that actually allows you to bring your heart rate down enough to hit that next interval with actual intensity.
Here is a simple, effective structure you can use at the gym or in your living room:
1. The Warm-Up (5-8 minutes): Do not skip this. Dynamic movements like leg swings, arm circles, and a light jog. If you go from sitting at a desk to sprinting, your hamstrings will hate you. Don’t be that person.
2. The Work Ratio: Start with a 1:2 ratio. For example, 30 seconds of all-out effort (burpees, rowing, mountain climbers, or sprinting), followed by 60 seconds of complete rest or very light movement.
3. The Intensity Check: If you can hold a conversation during your work interval, you aren’t working hard enough. If you’re seeing spots or feeling like you’re going to pass out, you’re working too hard. Aim for that 'uncomfortable but sustainable' zone.
4. The Cool Down: Spend five minutes walking around. Let your heart rate come down naturally. Your nervous system will thank you later.
How to Avoid the “Burnout Trap”
I see clients try to do HIIT five days a week, and then they wonder why their lifts are stalling and their knees hurt. HIIT is taxing on your Central Nervous System (CNS). If you are already doing heavy compound lifts, you do not need to do HIIT every single day.
I recommend starting with one or two sessions per week, max. If you’re lifting heavy on Monday, Wednesday, and Friday, maybe slot a 15-minute HIIT session in on Tuesday morning. Keep it short. If you can do a HIIT workout for 45 minutes, you weren’t actually doing HIIT—you were doing steady-state cardio. And that’s fine, but call it what it is!
Listen to Your Body (Seriously)
I’m a powerlifter, which means I’m naturally predisposed to being a bit stubborn. I’ve learned the hard way that ignoring my recovery leads to ‘meh’ training sessions. If you’re feeling sluggish, if your sleep was trash, or if your joints feel like they’re made of rusty hinges, swap the HIIT for a long walk with your dog.
Consistency beats intensity every single time. One perfect, hard-fought HIIT session is worth way more than three half-hearted ones that leave you dreading the gym. Be kind to yourself. You’re building a body you have to live in for the rest of your life, not just for a summer fitness challenge.
Let’s Chat
I want to hear from you! What’s your go-to HIIT movement? Are you a rower, a sprinter, or the person who secretly loves burpees (no judgment, but also, are you okay?)? Drop a comment below or shoot me a DM. I’m always hanging out on Personible, and I’d love to hear how you’re integrating this into your routine.
Keep lifting heavy, and remember—you’re doing better than you think you are. See you in the gym!