The benefits of HIIT training in a CrossFit workout

What is HIIT training and how is it different to a CrossFit workout?

HIIT stands for High Intensity Interval Training and it’s no different than a Crossfit workout, it’s actually a part of it. 

Definition of HIIT

It’s the combination of high speed and intensity efforts, with low intensity efforts for a set time, usually less than 30 minutes. It can be any exercise (running, doing sit-ups, rope jumping) as long as it’s performed at a fast pace. For example, 30 seconds of high repetitions followed by 30 seconds of rest.

HIIT usually appears in a workout like ‘Fight gone bad’, ‘Chelsea’, a Tabata style workout or an EMOM (every minute on the minute).

Benefits of HIIT

Our body needs fuel in order to sprint. On the accelerated phase of interval training, our muscles are going to pump the energy needed into our glucose store. That’s the moment when losing fat is the most efficient. 

This type of training is effective even when we’re not working out. We increase our resting metabolic rate after each workout for the following 24 hours. Which means that we still burn calories while resting and sitting

There’s no need to wait for results. If we add 3 sessions of interval training to our weekly routine, we should see results after 3 weeks.

Meaning that the body should have adjusted to this new workout by getting fitter, by increasing its metabolic rate and by providing our heart with better resistance.

Example workouts based on HIIT


Burpees (Max reps for 20 sec)

10 sec rest

Plank (for 20 sec)

10 sec rest

Repeat 4 times


Rope jumping (30 sec)

10 sec rest

For 20 minutes

Want to give HIIT a go at CrossFit Hawthorn East? 

If you’d like to try functional fitness for yourself you’re invited to a FREE Intro Class at CrossFit Hawthorn East. This is a complimentary session for you to see the gym, meet the team and experience CrossFit basics.

Choose from Tuesday 7.30pm or Friday 7.00am. Call 0417 667 723 or email to book your free spot.

Coach Daz


CrossFit Hawthorn East is a functional fitness gym close to both Camberwell and Hawthorn in Melbourne, Australia.  We offer group physical fitness classes, personal training and regular workshops. 

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