This page is a step-by-step guide to adding HIIT to your workout routine.

1. Find out what HIIT is!

This one may be a no brainer, and you may be half way there already (you’re reading this aren’t you?), however it is essential to understand High Intensity Interval Training fully before you dive into the deep end. Read through some articles, visit weight-loss and bodybuilding forums and ask questions.

If you understand how and why HIIT works you will be in a much better mental position to tackle this intense form of cardio SAFELY and make it a permanent addition to your cardio routine.

2. Chose your weapon

If you’re going to be doing HIIT in a public gym you will be spoilt for choice when it come to cardio machines. For beginners I find the stationary bike to be the easiest machine to build confidence in your technique.

I do not recommend using the treadmill for High Intensity Interval Training. You can read why here.

Some other machines in your gym that are perfectly fine for HIIT include:

• Recumbant Bike
• Rowing Machine
• Elliptical Trainer

If you’re not a member of a gym, or just prefer the great outdoors you may chose to HIIT in the pool, on the track, up the stairs or with the rope!

3. HIIT gadgets

The whole idea of HIIT is to kick your ass! It is a HIGH INTENSITY form of cardio - but how do we know how high our intensity actually is?

A heart rate monitor is perfect for gauging if our intervals are long and hard enough to get our heart rate up into that 90% of max heart rate zone. Ebay and Amazon have some great deals on heart rate monitors.

Probably the greatest gadget for HIIT is one that retails for only $19.95. It is the Gymboss Interval Timer and I use it religiously during my HIIT sessions. This nifty little gadget beeps or vibrates when its time to change intervals, and lets you program how long you want your rest and active intervals.

If you’ve ever tried HIIT properly, you will know how hard it becomes just to keep track of time while your going all out on the elliptical - this thing is a life saver! Check out my official review of the gymboss here.

4. DO IT!

There is going to come a time in all your preparation where there are no more excuses and you’re going to have to just get stuck into it.

HIIT is hard, but don’t let that scare you - learn to love the wobbly legs after only 10 minutes of cardio and feel the fat melt away and uncover your chiseled muscle!

I promise after 2 weeks of HIIT you will slap yourself for not starting earlier, and it wont be long before you are pressuring all your friends into giving HIIT a go.

5. Set goals and track your results

Use a site such as FitDay or Traineo or even just an excel spreadsheet to keep track of your intervals, workout duration, weightloss and anything else you can think of.

Having a graphical representation of your improving fitness is a great motivator and you should should be meticulous in your recording.