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Why I Finally Stopped Fearing the HIIT Workout (And How to Do It Right)

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

Let’s Talk About That Heart-Pounding HIIT Workout

I’ll be real with you guys: a few years ago, the thought of doing a HIIT (High-Intensity Interval Training) workout used to make me want to hide under my covers. Back in my teens, when I was struggling through some really dark stuff with anxiety and my relationship with food, I viewed exercise as a punishment. HIIT felt like the ultimate form of 'earning' my meals or burning off stress, and honestly? It just made me more anxious.

But after shifting my perspective during my time at ASU and diving deep into the science of kinesiology, I realized that HIIT isn't a weapon—it’s a tool. When used correctly, it’s a massive time-saver and a huge confidence booster. It’s that 'I just survived that and I feel powerful' energy that I want you to have, not the 'I’m doing this because I hate myself' vibe. Let’s break down how to actually crush a HIIT session without burning out.

What Even Is HIIT, Anyway?

Keep it simple: HIIT stands for High-Intensity Interval Training. It involves short bursts of near-maximal effort followed by short periods of rest or low-intensity recovery. The goal isn’t to be a marathon runner; it’s to spike your heart rate, challenge your anaerobic system, and then bring it back down.

Because I’m your gym bestie, I have to give you the truth: you don’t need to do HIIT every single day. In fact, if you’re doing it more than two or three times a week, you’re probably just digging yourself into a recovery hole. Your body needs to build strength, and that happens during rest, not during that 45-second burpee sprint.

The “Brooke-Approved” HIIT Blueprint

If you’re coming to my 5am class in Scottsdale, you know we don’t just jump into crazy movements without a plan. Here is the structure I use for my online clients to make sure they’re working hard, not just working chaotically:

1. The Warm-Up (5-8 Minutes): Please, for the love of everything, don't skip this. Get your blood flowing with some dynamic movements—think cat-cows, leg swings, and bodyweight squats. We need to prime those joints. 2. The Work Intervals (30-45 Seconds): This should feel like a 7, 8, or 9 on a scale of 1-10. You should be breathless enough that you can’t hold a full conversation, but not so breathless that your form falls apart. 3. The Rest Intervals (15-30 Seconds): This is recovery. Walk it out, breathe deep, and reset. Don’t just collapse on the floor (unless it’s the end of the set!). Keep moving slightly to keep the blood circulating. 4. The Cool Down: Spend at least five minutes bringing your heart rate back down to earth. This is great for your nervous system, especially if you’re prone to that post-workout 'shaky' feeling.

Avoiding the Burnout Trap

Remember how I mentioned I used to have a complicated relationship with exercise? I learned the hard way that 'more is not always better.' If you’re feeling consistently lethargic, your sleep is trash, or you’re feeling super irritable, your body is telling you to back off the intensity.

HIIT is meant to be a stressor, and your body doesn't always distinguish between 'gym stress' and 'life stress.' If you’ve had a massive, stressful day at work, maybe skip the HIIT session and go for a long walk or do some slow-paced lifting instead. Fitness is a long game. Showing up for yourself means knowing when to push and when to pivot.

My Favorite 'No-Equipment' HIIT Circuit

If you’re traveling or just want to get it done in your living room, try this. Set a timer for 20 minutes:

Repeat that cycle 5 times. That’s it! You’re done in 20 minutes, you’ve hit your full body, and you can get on with your day.

Final Thoughts: Be Kind to Yourself

At the end of the day, I want you to find joy in what your body can do. Whether you’re hitting a PR on your deadlift or finally feeling like you can handle a HIIT circuit without feeling totally overwhelmed, celebrate those wins. You are strong, you are capable, and you’ve got a gym bestie in your corner rooting for you every step of the way.

How do you feel about HIIT? Does it give you life, or do you have a love-hate relationship with it? Drop a comment below or send me a DM—I seriously love hearing from you guys. Let’s keep growing together!

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