Your Cart is Empty

May 27, 2016 3 min read

At BodyRock, we love high intensity interval training (HIIT)! In fact, HIIT workouts are a major part of our philosophy. HIIT can be used to describe any exercise that alternates between intense bursts of activity and periods of less-intense activity or rest.

Many workouts that claim to burn fat, use these principles. Can running as hard as you can for 1 minute, followed by 2 minutes of walking — repeated 5 times, actually help you burn fat? Seems too simple to work, doesn’t it? Well, the truth is, it does work. There is a great deal of science that shows HIIT training to be an incredibly effective way to reach your body goals!

Here are 7 benefits of HIIT training:

1. It’s Efficient

Having a busy schedule can make it difficult to squeeze in a workout. If all you have is your lunch hour, you want something that is going to be both quick and effective. Research has suggested that if you do interval training for 15 minutes, 3 times a week, you will make greater gains than if you just run on a treadmill for an hour. What’s more, if you only have a short window of time to get yourself into better shape, 2 weeks of HIIT training can improve your aerobic capacity as much as 6 to 8 weeks of endurance training, according to  a 2011 study presented at the American College of Sports Medicine Annual Meeting.

2. You’ll Burn MORE Fat

HIIT workouts not only burn more calories, they help you continue to do so after the workout is completed! The intervals of intense exertion send your body’s repair cycle into top gear. This means that you will burn more fat and calories for the 24 hours following the workout than you would if you had done steady state cardio instead.

3. You’ll Build A Healthier Heart

HIIT workouts force you into the anerobic zone — a place most people never reach. This is that place where you feel like your heart is beating so hard it might burst right through your chest. Pushing yourself to this extreme can produce some incredible results. A 2006 study found that after just 8 weeks of HIIT training, subjects were able to bicycle twice as long as they could before while keeping the same pace.

4. You Lose Weight, Not Muscle

If you have ever been on a typical diet, you know it is hard to lose weight without losing muscle mass. Steady state cardio workouts, tend to promote muscle loss while HIIT workouts help you maintain and build the muscles you have. The energy you expend during a HIIT session comes directly from your fat stores, creating a leaner you! You can further this building of lean muscle by adding a little resistance to your routine. Doing your HIIT workout while wearing extra weight (like the BodyRock Weighted Vest!) is a really simple way to make your workout harder without impacting your movements or range of motion.

5. You’ll Increase Your Metabolism

As you now know, HIIT helps you lose fat and maintain muscle but it also increases your production of human growth hormone (HGH) by as much as 450% for the 24 hour period following your session. HGH increases your calorie burn but it also helps you look young and fresh by slowing the aging process — inside and out!

6. You Can Do It Anywhere

Because HIIT just means repeated periods of going all out. followed by periods of recovery, you can adapt the workout to fit your needs. If you’re on the road, you can make room for it in your hotel room. Want to take your workout outdoors? Parks make a brilliant space for HIIT training. Only have a short period of time? 12 minutes of HIIT is all you really need. Want to put this to the test? Sign up for SweatFlix! 12 minutes a day, for 30 days, and we guarantee you will see and feel the difference!

7. It’s Seriously Challenging

Because HIIT sessions are so short, you won’t have time to focus on much more than your efforts. It is worth it. If you are new to exercise, HIIT gives you those fast results you need to stay motivated. If you have been working out for years, HIIT is always challenging. When you adopt this style of exercise, you will never — ever — be bored! 




We've been doing HIIT instruction since 2008, and all of those workouts are now available to stream from any device. Break through the boredom with over 1,200 different workouts and a exclusive members community to keep you motivated and on track!

The first 30 days are free, so give it a try!


Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 364 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 28 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.