top of page

5 Things to Prepare For High-Intensity Interval Training

HIIT stands for high-intensity interval training. It is an exercise that alternates between periods of intense activity and periods of rest or lower-intensity activity, designed to improve aerobic and anaerobic fitness and help burn calories quickly.

It is one of the most effective and efficient forms of exercise for improving aerobic and anaerobic fitness. HIIT aims to maximize your time and energy by working the body harder. But how should people prepare for their first HIIT program? Here are some ideas.

1. Check Protein Intake

Before starting any new exercise program, it is essential to ensure you get enough protein. Protein helps build and maintain muscle mass and is necessary for recovery. Eating a balanced diet with adequate protein is critical to getting the most out of your HIIT workouts.

When getting enough protein, it’s essential to consider your individual needs. Generally, most people need between 0.8 and 1.2 grams of protein per kilogram of body weight per day, which can vary depending on your activity level, age, and other factors.

2. Warm Up as Needed

One of the most critical steps in any exercise program is to warm up properly. Doing a proper warm-up before HIIT can help reduce the risk of injury and improve performance. A warm-up should include dynamic stretches and light aerobic activity to increase blood flow.

Warming up should also prepare the body for more intense activity. A warm-up typically consists of light aerobic exercises for five to ten minutes, such as jogging or jumping jacks. Meanwhile, stretching helps to increase flexibility, reduce the risk of muscle strain, and improve motion.

3. Eat a Balanced Diet

Fueling your body with the proper nutrients before a HIIT workout is essential. Eating a balanced diet with carbohydrates, proteins, and healthy fats ensures you have enough energy to complete the workout.

People should eat a pre-workout meal about an hour before the workout. This meal should include complex carbohydrates, such as whole grains and fruits, and lean proteins, such as fish, eggs, or poultry. Eating a light snack can provide a quick burst of energy.

4. Stay Hydrated

Staying hydrated is essential before, during, and after any exercise. Drinking plenty of fluids can help prevent dehydration, leading to fatigue and decreased performance. However, choosing water over any other fluid is a must.

During a HIIT workout, it is essential to stay hydrated. Sweating can cause the body to lose electrolytes, leading to muscle cramps and fatigue. Drinking plenty of water and sports drinks can help replenish the electrolytes lost during exercise.

5. Wear the Right Gear

Wearing the right gear during a HIIT workout is essential for maximizing performance and reducing the risk of injury. Choose comfortable and breathable clothing, and ensure it fits properly. Meanwhile, wear comfortable shoes to last the entire program duration.

Wear appropriate protective gear, such as knee and elbow pads, when performing exercises involving jumping or other high-impact movements. Remember to protect yourself from unforeseen accidents and injuries.


The key to getting the most out of HIIT is to work as hard as you can during intense intervals and to rest properly during the rest periods. Additionally, wear the right gear, stay hydrated, and warm up and cool down properly.

By following these tips, you can maximize the benefits of HIIT and get the most out of your workouts. However, also remember to consult with a medical expert, especially those with existing health conditions.

HIIT36 is an interactive and competitive online HIIT training program. We help students learn how to build muscle, increase stamina, and cut fat through on-demand HIIT workouts with the help of professional trainers. Book a live stretch class on our website today and do more with your body tomorrow.

5 views0 comments


Don't be shy. Ask us questions, spill the tea, or just let us know 
what's on your mind.

Thanks for submitting!

bottom of page