You’re Doing Your HIIT Training Wrong

You’re Doing Your HIIT Training Wrong: Why It’s Not Working (And What to Do Instead)

You’ve probably heard that HIIT—High Intensity Interval Training—is one of the best ways to burn fat, boost metabolism, and get in shape fast.

So, you hop on the treadmill or join a class, do some fast-paced exercises for 45 seconds, rest for 15, feel exhausted… and assume you crushed your workout.

💡 But what if we told you that what you’re doing isn’t actually HIIT?

And even worse—it may be doing more harm than good.

At Legacy Personal Training, we see it all the time. People doing “HIIT” wrong and wondering why they’re not losing fat, not getting leaner, and not seeing results.

Let’s break down what HIIT really is, why most people are doing it incorrectly, and how to fix it for maximum fat-burning, muscle-preserving success.

❌ What Most People Think HIIT Is…

For most gym-goers, HIIT looks something like this:

• 30–60 seconds of jumping jacks, burpees, or mountain climbers

• 15–30 seconds of rest

• Repeat for 20–30 minutes

Sure, it feels hard. You’re sweating, breathing heavy, and your heart rate is up. But here's the thing...

Just because a workout is hard doesn’t mean it’s HIIT.

✅ What HIIT Actually Is

High Intensity Interval Training is a performance-based protocol that alternates between short bursts of all-out effort and full recovery periods.

True HIIT requires:

• Maximal effort (think 90-100% output)

• Short intervals (usually 10–30 seconds)

• Full or near-full recovery between rounds (as much as 10 minutes)

This type of training is designed to: ✔️ Maximize anaerobic capacity
✔️ Boost metabolic rate post-workout (EPOC effect)
✔️ Improve VO₂ max and cardiovascular performance
✔️ Preserve lean muscle mass while promoting fat loss

It’s not meant to be done for 30 minutes straight. In fact, if you can maintain it for 30 minutes, it’s not HIIT. It’s just circuit training.

⚠️ The Problem with "HIIT-Style" Workouts

When people confuse HIIT with high-heart-rate, circuit-style training, a few things go wrong:

1. You’re Operating in the Wrong Energy System

Instead of short bursts of max effort, you’re training in a moderate-to-high-intensity zone for long durations—which is basically cardio, not HIIT.
This leads to plateaus, burnout, and fatigue without the same fat-burning benefit.

2. You’re Not Recovering Enough

True HIIT requires ample recovery so that each work interval is performed at maximum intensity.
Short rest = incomplete recovery = sub-maximal effort = not HIIT.

3. You Might Be Losing Muscle

Long-duration “HIIT-style” workouts often lead to muscle breakdown, especially when paired with poor nutrition.
This means you’re burning calories but losing lean tissue, which leads to a slower metabolism over time.

4. You’re Burning Out Your Nervous System

Doing high-intensity work day after day without proper structure or recovery is a recipe for overtraining, adrenal fatigue, and chronic stress.

🔥 How to Do HIIT the Right Way

If you want to reap the full benefits of HIIT, you need to follow a structured, science-based approach. Here’s what it should look like:

🕒 Work Interval: 10–30 Seconds

Go all out—this should feel like a sprint, not a jog.
This could be:

• Sprinting

• Bike sprints

• Rowing at max pace

• Weighted sled pushes

• Battling ropes (short burst)

⏱️ Recovery Interval: 1–10 Minutes

Walk, slow pedal, or complete rest. However long it takes for you to recover almost fully before starting the next round.

🔁 Total Rounds: 4–8

That’s it. Yes, really. If you can do more than that, you weren’t pushing hard enough.

🧠 Frequency: 1–3x/week

Too much HIIT will stall progress and fry your nervous system. Less is more when the intensity is right.

🧬 Why Real HIIT Works So Well

When done correctly, true HIIT training:

• Stimulates fat loss without sacrificing muscle

• Elevates metabolism for hours after the workout (EPOC effect)

• Improves cardiovascular health and VO₂ max

• Takes less time but delivers bigger results

It’s about training smarter, not just harder.

💡 At Legacy, We Get HIIT Right

At Legacy Personal Training in Scottsdale, our programming uses true HIIT methods where appropriate—not overhyped bootcamp cardio disguised as “high intensity.”

✅ We combine HIIT with strength training, mobility work, and smart recovery
✅ We modify intensity based on your fitness level and goals
✅ We ensure your body is progressing, not breaking down

HIIT is a tool—not the entire toolbox. When used correctly in a well-rounded program, it’s incredibly effective.

💬 The Bottom Line: Ditch the Fake HIIT and Train the Right Way

If you’ve been doing 30–45 minute “HIIT” classes and wondering why the scale isn’t moving and your body isn’t changing—it’s time to rethink your strategy.

✔️ Stop confusing intensity with exhaustion.
✔️ Focus on quality intervals, not just doing more.
✔️ Pair HIIT with proper strength training and nutrition for optimal results.

👊 Get Real Results with Real Programming

If you're tired of spinning your wheels and ready to train with a plan that actually works, we’re here to help.

🏆 Legacy Personal Training proudly serves Windgate Ranch and the North Scottsdale community.

📅 Schedule your consultation today and let us show you what intelligent training (yes, even real HIIT!) can do for your results.

💪 No more wasted workouts. Just real progress. Fast.