HIIT Me Baby One More Time (Actually, Please Don’t)…

Let’s talk HIIT—because your workouts might be all sizzle, no steak 🥩.

HIIT stands for High-Intensity Interval Training. Translation: go hard, then rest. Sprint, then breathe. Sweat, then sigh. Repeat. When used properly, it’s like espresso for your cardio system—small, strong, and not meant to be guzzled all day.

But here’s the deal: if every workout leaves you flat on your back wondering what just happened… that’s not HIIT. That’s just chaos with a side of burpees.

If you’re in your 40s or 50s, trying to get stronger, leaner, and feel GOOD—not just wrecked—you need more balance and less “cardio roulette.” Here’s your grown-up fitness plate:

Strength Training (2-3x/week)

This is the broccoli. Not always sexy, but it makes you strong, sturdy, and fierce. Lifting real weights (not baby dumbbells) changes how you look and feel. You won’t get bulky—you’ll get built for life.

Zone 2 Cardio (2x/week)

This is the long, walk or jog with a podcast. It’s chill. It’s where your heart gets healthier and your fat-burning game levels up. You should be able to talk without gasping or questioning your life choices…and honestly, it is a DELIGHT.  (Bonus: what does zone to mean for your heart rate? there are LOT’s of more scientific ways to calculate it, but to keep it simple- take 180 and subtract your age.  That is the top end of your zone 2, subtract 10 for the bottom range of your zone 2. Easy Peasy Lemon Squeezey 🍋🍋)

Actual HIIT (1x/week max)

A spicy little session that gets your heart rate up and your sweaty. Not every day. Think of it like hot sauce—awesome in moderation. Too much, and everything just burns. 

At MSC we talk a lot about RPE (Rate of Perceived Exertion).  On a scale of 1-10…HIIT should be RPE “SUCK”.

If every workout feels like a panic attack in leggings, it’s time to rethink things. Tired doesn’t equal trained. Sore doesn’t mean strong.

Want to feel better, get leaner, and not live in a constant state of cardio meltdown? Pick up heavy things. Get the ticker pumping. Push when you should. Walk more.

Thank you for coming to my Ted Talk 😀

See You in the gym