Host: Dr. Scott Jablonka (Carolina Movement Doc)

Episode Summary

Today’s episode revolves around HIIT, High-Intensity Interval Training, emphasizing its role and benefits.

HIIT is an efficient tool with which people can get started in their fitness journey conveniently, especially with the busy lifestyle predominant in our world today.

New to the gym? Enjoy Dr. Jablonka’s free courses!

Dr. Jablonka has just launched two free courses to help beginners get started in the gym. Check them out on his website:

  1. Introduction to Functional Fitness
  2. Introduction to Olympic Lifting


No time to exercise? Try HIIT.

Top Takeaway

  • “HIIT training can help you lose fat as well.”
    – [Dr. Scott Jablonka]
  • “Even if you’re doing HIIT training, you really can’t out-train a bad diet.”
    – [Dr. Scott Jablonka]
  • “If you want to gain muscle, you have to lift heavy.”
    – [Dr. Scott Jablonka]
  • “Studies show that we can manage our blood sugars way better or more efficiently and effectively when we have a structured exercise routine.”
    – [Dr. Scott Jablonka]
  • “You don’t match energies in the room, you be the energy in the room, and everybody else will match up to that.”
    – [Dr. Scott Jablonka]

Episode Highlights

  • [00:57] What is the best way to exercise in the shortest amount of time?
  • [02:48] The typical reasons people fail to start their fitness journey.
  • [05:00] A solution; HIIT training.
  • [07:58] General Benefits of HIIT.
  • [14:05] Health benefits of HIIT
  • [16:30] Some gym recommendations by Dr. Jablonka.

Episode Notes

This episode is for people still deciding about getting in shape, especially those who want to get into shape but need a plan. How do we fit in movement and exercise as the world gets busier and busier? We’ll help you figure out how and eliminate those excuses of not having enough time.

If you want but need the plan, listen up! We’ll help you get from saying you want to do it to getting started.

Most people aren’t looking to get in shape. Instead, they want to get out of their current form and stay away from that as long as possible. Being out of shape affects their mood and ability to execute their duties. At the same time, fitness spaces can be intimidating and may dissuade people from getting started.

Finding your fit and getting started is vital in this situation. The good news is there are tons of different types of gyms. And the one we recommend for folks low on time who need a plan is HIIT training.

HIIT (High-Intensity Interval Training)

HIIT (High-Intensity Interval Training) combines short bursts of huge-intensity movement followed by a low-intensity recovery period. HIIT gets the heart rate up with periods of recovery in between. The training also helps you get familiar with your body, identify your perceived exertion rate, and know when to dial it back or push more.

These high-intensity exercises can involve sprinting, Burpees, jump rope, bodyweight squats, jump squats, and skiing.

HIIT burns many calories

Fit women exercising with a high-intensity interval training

HITT can burn as much as 400- 500 calories from warm-up to cool-down. It has a lasting effect, and calories continue to get burned afterward. You can burn up to 30% more calories within the same time compared to other mono-structural exercises like biking or running. It is also more fun because it combines different activities.

HIIT can also help with fat loss

It is a great place to start because it is easy to be consistent. Most gyms have the “InBody system,” which gives a numerical value of your body fat and muscle mass and a starting point with a program that suits you over a few weeks. After these few weeks, the InBody system will assess and give new numerical values that judge your HIIT training progress. However, the impact of HIIT can be derailed by poor diet choices.

HIIT can help you gain muscle mass quickly

HIIT in Fitness Gym

Muscle mass gains from HIIT are most evident in people with a sedentary life who want to move again. For athletic people, there will be more muscle mass gains in the trunk and legs because HIIT training often targets those groups of muscles. To increase muscle mass, it is crucial to overload the tissues. While body weight is an excellent point to start, after some time, it is necessary to lift weights for more muscle mass.

HIIT health benefits

HIIT as a form of exercise helps to improve the heart rate and blood pressure, particularly for individuals that struggle with obesity. In addition, blood sugar can be managed in Type 2 diabetics by a daily dose of structured exercise routines in conjunction with other modalities.

HIIT gyms

Some gyms include ISI studio, Training Camp, Burn Boot Camp, Hustle House, F45 Training, and others. Pick one that makes you feel most comfortable. These gyms create a community of support through your fitness journey, which can be very useful when your morale is low.

Creating a lifestyle through this journey will impact your life and the lives of others around you, as your sense of well-being will emanate positivity.

Reach out to Dr. Jablonka on Instagram to be featured on the podcast. Patients can also reach out to him through his website.


Find | Dr. Scott Jablonka (the Carolina Movement Doc)