Not Doing a HIT workout? You Are Wasting Your Time!

hit workoutFitness should have a warning label. WARNING: Your fitness results may vary depending on the intensity of your workout.

If you are going to take time from your busy schedule to exercise and your goal is a fitness transformation how do you get the best results? Intensity? Yes! It’s time you know the benefits of a HIT Workout.

HIT stands for high-intensity training. You might be thinking that I’ve mistakenly left out an I and it should be HIIT, no mistake and there is a difference:

According to Dr. Bell from the International Fitness Professionals Association

“Both H.I.I.T. & H.I.T. are designed to make you sweat a lot, feel like you might experience a cardiac event and possibly cry!

The difference is H.I.T.T. refers to Cardio or Aerobic Endurance Training, even though the Work Intervals must be Anaerobic Sprints for the program to be H.I.I.T.

H.I.T. refers to resistance training performed at High Intensity-Short Duration. H.I.T. is designed to keep your heart rate and metabolism high. Variations of H.I.T. can be used to develop Strength, Speed, Power, Anaerobic and Aerobic Endurance and Hypertrophy. Research shows the H.I.T. can burn more fat than other resistance training program designs.”

The number 1 thing you can do to lose weight or change your fitness is high-intensity training or a HIT Workout.

Now that you know what it is let’s define intensity. You might be thinking “no pain no gain” but the pain isn’t what we want in a workout, and that’s not the kind of intensity that will help you become more fit. For purposes of this discussion, the intensity is the amount of energy you are expending while you exercise.

There are estimates that over 90% of Americans who workout do not achieve their fitness goals even after a full year of consistently working out. Have you experienced this personally? I have, and for most of us, it can probably be traced to a lack of intensity.

In other words, you will get out what you put in. Staying in your comfort zone inside or out of the gym does not result in growth, and if you want to change physically, you need to focus on challenging yourself and pushing your limits.

Have you ever looked at a group exercise class? There always seem to be 1 or 2 people pushing hard while the rest of us break a sweat, huff and puff a little and feel accomplished but in reality have done little to create a physical change.


There are a couple of additional benefits to a HIT workout.

  1. Less Time Working Out

Gone are the days of the long, slow, low-intensity workouts. Remember the kind where you would spend an hour on the treadmill in your “fat burning zone” Current scientific research shows that the body responds best to shorter high-intensity workouts. Who wants less time in the gym and time to do the things you love?

  1.   Accelerated Metabolism

The results are in, and science shows that after an HIT workout our bodies burn more calories over a longer period. Just think about how quickly you could make your fitness transformation if your metabolism put on the afterburners.

Now that you understand the importance of intensity, the next time you workout, ask yourself if you are leaving something on the table? If you are anything like me the answer is yes!

Need more help? Come back next week, and I’ll share some tips on how to make your workout a HIT workout! Let’s keep living your best year ever!

cj "cathy jo" johnson




CJ Johnson’s Fitness Transformation Blog
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