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Why a HIIT Workout Might Be The Missing Piece (And How To Do It Without Burning Out)

By Brooke — Your gym bestie who actually shows up at 5am. Will make you love leg day. ·

Let’s Clear the Air About HIIT

Happy June, friends! If you’ve been following me for a while, you know I’m a sucker for heavy squats and slow, controlled reps. Seriously, if I could live in a squat rack, I would. But lately, I’ve been getting a ton of DMs asking, “Brooke, what about HIIT? Is it actually worth it, or is it just a sweaty trend?”

I get the skepticism. Back when I was struggling with my own relationship with food and movement in my teens, I used to think 'HIIT' just meant 'do high-intensity intervals until you want to pass out so you can earn your dinner.' That mindset? Not it. It was exhausting, it spiked my anxiety, and honestly, it made me hate the gym.

But here’s the thing: High-Intensity Interval Training (HIIT) can be an incredible tool for your cardiovascular health and your busy schedule—if you treat it like a supplement, not the whole meal. It’s not about punishing your body; it’s about getting your heart rate up, challenging your lungs, and feeling that post-workout buzz that clears the brain fog.

What Even Is HIIT, Really?

Real talk: most people think HIIT is just “moving fast for 30 minutes.” If you’re just sprinting until you’re dizzy, that’s not training, that’s just chaos.

True HIIT is defined by periods of near-maximal effort (your 8 or 9 out of 10) followed by periods of active recovery. The goal is to push your heart rate into that anaerobic zone—where you’re breathing so hard you couldn’t hold a conversation—and then bring it back down.

The “Brooke” Way to HIIT (No Burnout Allowed)

Because I know how easy it is to fall into the “more is better” trap, here are my non-negotiables for making HIIT work for you, not against you:

1. Don’t Overdo It: I never prescribe HIIT more than twice a week for my clients. If you’re doing it every single day, you’re not building fitness; you’re just creating systemic fatigue. Your central nervous system needs time to recover, especially if you’re lifting heavy on other days.

2. Quality Over Quantity: It’s better to give 100% effort for 15 minutes than 60% effort for 45 minutes. If you find your form breaking down, stop. Take a longer break. Your form is the most important part of the equation, even when your lungs are burning.

3. Pick Movements That Feel Good: If you hate running, don’t sprint. Use a stationary bike, a rower, or even bodyweight movements like mountain climbers or battle ropes. I personally love the rower because it keeps my joints happy while still getting my heart rate through the roof.

A Simple HIIT Circuit to Try This Week

Ready to give it a shot? Try this 20-minute session. It’s perfect for when you’re crunched for time but need to sweat it out.

The Warm-Up (5 minutes): Don't skip this! Some light jogging, dynamic stretches, and arm circles. Get the blood flowing.

The Work (12 minutes): Perform each move for 40 seconds at a high intensity, followed by 20 seconds of rest. Repeat the circuit 3 times.

The Cool-Down (3 minutes): Walk around the gym floor, let your heart rate drop naturally, and thank your body for showing up.

Why We Actually Do This

I’m not suggesting HIIT because I want you to be a cardio bunny. I’m suggesting it because it builds resilience. There is something so empowering about pushing through that 40-second interval, feeling the burn, and realizing, I’m okay. I’m strong. I can handle this.

When I was younger, I used to fear that feeling of being out of breath because it reminded me of anxiety. Now, I use fitness to reclaim that feeling. I show myself that I can control my heart rate, I can manage my effort, and I can be the boss of my own body.

Keeping It Sustainable

If you try a HIIT session and you feel absolutely wiped for two days? You went too hard. Dial it back. Fitness is a lifelong game, not a race to the finish line. We want to be doing this when we’re 80, right?

Listen to your body. If you’re feeling stressed, sleep-deprived, or just burnt out, swap that HIIT session for a long walk or a mobility flow. There is no shame in pivoting. In fact, that’s what a pro does.

I’m so proud of you for showing up for yourself, whether that’s today at 5 AM or whenever you can squeeze it in. You’ve got this!

Have you tried adding HIIT to your routine, or does it sound like a nightmare? Hit me up in the comments or shoot me a DM—I seriously love hearing what’s working (and what’s not) for you guys. Let’s chat!

About the author: Brooke — Your gym bestie who actually shows up at 5am. Will make you love leg day.. Chat with Brooke on Personible.