frequently asked questions
What is HIIT?
HIIT stands for High Intensity Interval Training. This type of workout is one where you are exerting maximum effort for short bursts of time, followed by recovery intervals. Most workouts are performed at moderate intensity on a scale of 5-6 exertion on a 0-10 scale, but HIIT is performed at an exertion rate of 7 or higher. HIIT is a form of anaerobic training, so your energy is coming from your body’s reserves vs other workouts that use oxygen as the energy source. This elevates your metabolism, so that you continue burning calories long after your workout is complete.
There are lots of plyometric movements in HIIT (think squat jumps, burpees, etc), but you can easily modify those movements and make the workouts more strength-focused if you choose.
HIIT X Heidi is NOT solely comprised of HIIT workouts. The foundation of the program is strength training, with strategic bursts of HIIT throughout the workout. This combination of strength training and HIIT is one of the most effective combinations to shred fat and build muscle.
What are the benefits of HIIT and what results can I expect?
There are MANY benefits to this type of training. HIIT is structured to mobilize fat cells, so that your body is able burn fat without pulling from muscle stores. In other words, it’s effective at burning fat and increasing muscle mass. Muscle also burns more calories than fat (even at a resting state), so that’s another benefit as well.
Another benefit of HIIT is reduced abdominal fat and subcutaneous fat, which is the stubborn layer of fat just beneath the skin that just won’t go away. HIIT is an anaerobic workout, meaning your energy during the workout does not come from oxygen but is pulled from your fat stores. This leads to an elevated metabolism and more calories burned long after your workout is complete.
HIIT places a significant amount of stress on muscle tissue. As a result, your body works in overdrive to repair the muscle tissue, which leads to an increase in muscle volume and definition.
Many studies also show that HIIT has helped with decreased fasting insulin and increased insulin sensitivity. Insulin is a hormone that helps your body to control the level of sugar in your blood aka your blood sugar. An increased sensitivity just means that your body responds well to insulin, which can help to reduce blood sugar.
One major benefit of HIIT is time. These are short, intense workouts, so they help to remove one of the main barriers people face when it comes to workout out-- finding the time. You do not have to spend an hour in the gym everyday to get in shape.
HIIT X Heidi is not solely comprised of HIIT. The workouts are a mix of strength training (lifting weights) and strategic bursts of HIIT. This combination helps you to build muscle (aka tone) and shred fat, all in one, 40-minute workout. Performing HIIT workouts every single day is not recommended since it’s taxing on your body. The structure of HIIT X Heidi uses strength training as the foundation for the workouts, with bursts of HIIT throughout.
What does the membership include?
Eight weeks of workouts, with five workouts per week, warm-ups and ab finishers. There are four split-muscle group workouts and one full body workout per week, plus a bonus ab finisher that can be tacked onto your daily workout.
Workouts that can be done in 40 minutes or less.
Eight weeks of devotionals that walk you through lies you are believing about yourself. The devotionals include scripture to help you see the truth about what God has to say about you along with practical takeaways to help you apply God’s word to your life and find freedom from the negative thought-cycle about your self-image.
Access to the Team HXH community in our private Facebook group, where I share exclusive recipes, we all celebrate each other’s wins, cheer each other on and offer accountability.
Do I have access to the workouts after eight weeks?
YES! The program is yours to keep. You can simply login using the username and password you created and access them anytime, anywhere that you have internet or cellular data.
How long is the program?
The program is eight weeks long, but it was built to be repeated. The workouts are scalable, meaning you can adjust your weights and reps within the recommended rep ranges to make the workouts more or less challenging based on your fitness level and progress.
Can I do the workouts at home?
Yes, you can definitely do the workouts from home. There is equipment that you will want to invest in, but it is all very affordable. I recommend having two sets of dumbbells (one lighter and one heavier) and workout bands. A kettlebell and a medicine ball are also great additions, but you can perform the same movements with dumbbells entirely so they are optional.
How long do the workouts take?
The length of the workouts varies per person. Generally, they should take you 40 minutes or less. The timing varies because it depends on how long your breaks are in-between circuits or exercises, the number of reps you perform, how quickly you perform the exercises, whether or not you choose to perform the bonus rounds, whether or not you add in the bonus abs, etc. If you are ever short on time, I recommend performing fewer circuits or fewer rounds within each circuit. The great thing about these workouts is that you can modify and make them your own!
What type of equipment do I need?
If you have access to a gym, you’ll have everything you need. If you’re doing the workouts at home you will need two sets of dumbbells (one lighter and one heavier) and workout bands. A kettlebell and a medicine ball or slam ball are also great additions, but you can easily perform the same movements with dumbbells so they are optional.
Here’s a list of the equipment I use and recommend:
OR these are the hip circle bands I use. I use these more than silicon bands because they stay in place and add an extra burn.
Dumbbells. I would have one light set and one heavier set.
Optional: Kettlebell
Optional: Slam ball.
How much does HIIT X Heidi Cost?
The cost of the program is $50 plus tax. This is a one-time fee, not a recurring charge.