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Paul Hough joins me to talk about high-intensity interval training (HIIT). I\u2019ve written about HIIT plenty before, but I wanted to get Paul on the podcast to do a deeper dive on the subject. And HIIT is the subject of one of the chapters in his new textbook, Advanced Personal Training, which aims to turn science into applicable practice for personal trainers. So in this episode we\u2019re chatting all about what HIIT is, how to do it correctly, and even whether you should do it at all.

In case you\u2019re not familiar with Paul, I recently shared a webinar I recorded with him for students at Oxford Brookes University in the UK, where Paul is a Senior Lecturer in Sport and Exercise Science. Not only is he a fellow author, but he\u2019s worked with elite-level athletes in tennis and Formula One, and published several studies in academic journals.

In our discussion, we chat about . . .

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• What HIIT is (and how to test if you're actually doing a high intensity)
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• Different types of HIIT (and what systems they stress) and their benefits
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• The importance of exercise selection for HIIT
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• Heart rate and when it's appropriate to use and when to use RPE
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• Why you need to regulate intensity (and not just go all-out during every interval)
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• The Afterburn effect and why HIIT isn't "special" for fat loss
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• How HIIT can affect appetite
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• Exercise "snacks" (what they are and the benefits - it\u2019s not food)
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• And more . . .
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So, if you\u2019re curious about HIIT and want to know more about it, you\u2019re going to enjoy this podcast!

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Timestamps:

0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

8:34 - What is high intensity interval training, is it the best way to lose fat?

10:58 - Do you correlate exercise intensity to how heavy your breathing is?

14:42 - Is HIIT better for burning calories?

17:40 - How much HIIT do I need to do to be equal to a 30 or 60 minute jog?

19:34 - Does HIIT have more recovery demands on my body?

23:46 - Can you clarify between type 4 and type 6?

28:12 - How does heart rate relate to how hard you\u2019re training?

46:10 - What are your thoughts on everyone including HIIT into their workout routines?

1:04:33 - What is the exercise snacking concept?

1:16:43 - Where can we find you and your work?

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Mentioned on the show:

Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Paul Hough\u2019s website: www.exerciseandsportscience.com

Paul\u2019s textbook Advanced Personal Training: https://www.amazon.com/gp/product/B09HXGDLNT/?tag=mflweb-20

Paul\u2019s Instagram: https://www.instagram.com/the_h0ugh/

Paul\u2019s Twitter: https://twitter.com/the_hough