Your Cart is Empty

December 02, 2020 3 min read 1 Comment

When most of us start high-intensity interval training (HIIT), we're not too worried about achieving the ideal heart rate for HIIT—we're just focused on making it through the workout without passing out!

However, once you've made your peace with these short and sweaty workouts, it's a good idea to try to get your heart rate in the ideal zone for HIIT.


Because the power of HIIT rests in its ability to help your body burn more fat, build more muscle, and increase cardiovascular health in as little as seven to 30 minutes a day. HIIT uses short periods of work (e.g. 50 seconds) followed by short periods of rest (e.g. 10 seconds) to push your body into its anaerobic zone, which is where it uses fat as fuel instead of glucose and glycogen.

Learn more about how HIIT works:The HIIT Zone We Call Home.

Understanding Heart Rate for HIIT

You don't need to workout long, you just need to workout hard. So, HIIT workouts aren't going to be a rambling walk in the park. More like a short, panting sprint up a mountain. As such, you want to challenge your body which will increase your heart rate.

Here’s a free HIIT workout fromBR+ to help you see what we mean. BR+ is our online fitness library with thousands for workouts for all fitness levels that you can do anytime, anywhere. Hosted by BodyRock Trainer Sean Light, this sweat ‘sesh is a mere 23 minutes and will rival any longer gym workout. Try amonth of BR+for absolutely free! Sign up for yourfree trial now. No risk. All reward. 

Finding Your HIIT Heart Rate

There are ideal heart rates for HIIT and while it is neat to know them, experts agree you don't have to invest in the latest tech to track your heart rate. The easiest and equally accurate way to monitor you HIIT heart rate is as simple as talking. Or trying to. 

How to Measure Your Heart Rate for HIIT

HIIT requires that your heart rate be at 80-90% of your max heart rate for the duration of the working parts of your workout (for example, that 50 second interval). So, 100% of your effort would be something you could only sustain for a few seconds and you want to work at a level slightly less than that. You’ll know you've reached this threshold if you have difficulty finishing a simple sentence.

That's it. That's the easiest way to measure your heart rate for HIIT and it's an incredibly effective gauge because it is based on YOUR current fitness level—not some arbitrary number. 


Here's what we mean: the general recommendations for HIIT heart rate vary based on age. 

Age             Max Heart Rate      80% Target Heart Rate

20-29           200 to 191 BPM      160 to around 153

30-39           190 to 181 BPM      152 to around 145

40-49           180 to 171 BPM      144 to around 137

50-59           170 to 161 BPM      136 to around 129

60-69           160 to 151 BPM      128 to around 121

70-79           150 to 141 BPM      120 to around 113

These numbers are all well and good, but a fit 50 year old might very well have a healthy cardiovascular system than a out of shape 20 year old, and therefore have a higher max heart rate. As such, these numbers can be useful for the general population and as guidelines, but at the end of the day, you are your own best gauge. 

So, take the talk test to check your heart rate for HIIT. If you can spout off a sentence, no problem, then it's time to push harder. But if you are huffing and puffing and can barely utter a syllable, you're in the zone.


Sign up for your free trial ofBR+ now!

1 Response


January 04, 2021

Very cool stuffs, let me know what you think about this free deliciously easy keto recipes Ebook (FREE ebook link): https://shorturl.at/fmAE6

Leave a comment

Also in Insider News

How Long Does it Take to Get in Shape?
How Long Does it Take to Get in Shape?

January 15, 2021 5 min read

Don’t buy the fads—get the facts. In this blog, we answer the question "how long does it take to get in shape?" with our usual no B.S. truth. Read on!
Read More
9 Beginner to Advanced Squat Options for Stronger, Sexier Legs
9 Beginner to Advanced Squat Options for Stronger, Sexier Legs

January 12, 2021 1 min read 4 Comments

Ready to take your squat game to the next level? We’ll take you through 10 beginners to advanced squat options and show you how to do them. Join us!
Read More
The FREE Belly Fat Workout for All Fitness Levels
The FREE Belly Fat Workout for All Fitness Levels

January 07, 2021 3 min read 1 Comment

Got ab goals? Then join BodyRock Trainer Beth for this incredible and free belly fat workout for anyone, of any fitness level. It’s just 20 minutes!
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.