Trainer Tips: All about HIIT

HIIT stands for High Intensity Interval Training, and it’s here at Lucille Roberts!

Don’t let the name scare you! Although these killer classes that can burn up to 600-800 calories in a single session, they can be modified by to suit the beginner to intermediate exerciser. Whether you’re an advanced athlete or you’re just starting out, one of our top-notch, certified intructors will show you how its done!

Recent studies from Canada and Australia clearly show that high intensity exercise promoted fat loss best. Australian researchers found that metabolism was elevated for up to 3 days post-workout (Medicine Science Sports Exercise, 2011). As if that wasn’t enough, HIIT has been shown to naturally increase the body’s production of HGH (Human Growth Hormone). This hormone, which naturally begins to decline around age of 26, helps burn fat, sculpt muscle, strengthen bones, and improve skin texture. In addition, a study published in the journal Metabolism showed that training HIIT-style twice a week for 12 weeks increases one’s ability to burn fat, even at rest.

Interval training results in the release of norepinephrine and epinephrine, your “fight-or-flight” hormones that help you burn subcutaneous fat. This is fat underneath the surface of your skin, and these hormones have receptor sites in the abdominal area. That’s right! HIIT helps you burn fat from specifically from the abs!

The benefits don’t end with fat loss. HIIT increases VO2 max (the body’s abitity to use and consume oxygen), and Norweigan researchers found that interval training reduced blood pressure and overall fitness and improved cardiovascular health (European Journal of Cardiovasular Prevention and Rehabilitation, 2011). HIIT also increases your lactate threshold–your ability to train at a high level of intensity and to maintain that intensity for a longer period of time.

The Centers for Disease Control currently recommends 150 minutes of moderate aerobic activity or 75 minutes of high intensity aerobic training per week, plus 2 or more days per week of strength training using all your major muscle groups. So, mix up your workouts to reap the most benefits! Take a few of our great HIIT classes, do one of the interval programs on the elliptical or treadmill, and mix in some steady-state cardio like walking or jogging.

Be aware that you risk injury if you work at a high level of intensity everyday. If you are unsure of what to do, hire a trainer, ask questions, and let the professionals help you. That’s why we’re here for you!

Trainer Tip by Sandra Ferrerio, certified Live Rite weight loss coach, trainer, and class instructor at Lucille Roberts in Yonkers. Read her full bio here.

Lucille Roberts Staff


  1. Thanks Sandy for the great HIIT workout this morning. It was amazing hope that you can give a HIIT class at the Yonkers location. I have been making salmon twice a week and it works, I can fit into my size 4 cloths now and my tummy feels flat. Can’t wait to train with you next week. Have a great weekend!

  2. I really enjoyed reading your HIIT article. Sandy, you are so right about mixing up your workouts to reap the most benefits. Also, i hope that women pay close attention to proper form especially when they are beginners at weight training to avoid any unecessary injuries.

  3. Sandy, I enjoyed the article. I especially enjoyed our HIIT Personal Training session today. Thanks to the interval training I’m down 21 lbs and counting. You’ve been an inspirational trainer!!!

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