Why You Should Add HIIT to Your Routine
Let’s be real - High-Intensity Interval Training (HIIT) might sound exciting to some… and a little overwhelming to others (especially if your idea of cardio is hustling around Costco).
Short bursts of effort? Quick-paced exercises with barely a break? It can sound intense - but the good news is, HIIT doesn’t have to be extreme to be effective. With the right guidance and a routine that’s built for your body, HIIT can actually be approachable, energizing, and yes - even enjoyable.
Hear us out: HIIT isn’t just for athletes and Instagram. It’s one of the most time-efficient, science-backed ways to improve your health - and when it’s customized for your body (especially with a trainer like Bill DeHoog), it can be an absolute game-changer.
What Is HIIT, Anyway?
HIIT stands for High-Intensity Interval Training - where you alternate quick bursts of effort with short recovery periods. That could mean:
Brisk walking mixed with a 30-second uphill push
Cycling with intervals of speed
Low-impact strength moves done with intensity
Joint-friendly seated exercises in a quick circuit
It’s simple, adaptable, and often done in under 30 minutes.
The Real Benefits of HIIT (Beyond Burning Calories)
Yes, HIIT helps you burn fat - but that’s just the beginning. Regular HIIT workouts can:
Improve insulin sensitivity (great for managing blood sugar)
Lower blood pressure and resting heart rate
Boost your metabolism for hours after your workout
Build both cardio and strength - without long workout sessions
Help preserve muscle mass as you age
These benefits are especially powerful for adults over 40, when energy dips and chronic health risks start to rise.
Check out: HIIT Workouts for IMPROVING Glycemic Control, Fat Loss & Metabolic Health
But Doesn’t HIIT Spike Blood Sugar or Stress?
Actually - that’s kind of the point.
During intense exercise, your body pulls from its energy stores (glycogen) and temporarily raises blood sugar. That’s normal, and it usually results in lower average blood sugar levels over time.
As Bill puts it:
“Exercise is a controlled stress - and stress, in the right dose, makes us stronger. With the right support, HIIT becomes a tool for healthy aging, not just weight loss.”
What the Research Says
A major review of 65 studies showed that doing HIIT just 2–3 times per week can significantly improve:
Aerobic capacity
Waist size
Body fat percentage
Blood pressure
Resting glucose levels
One study even found people with Type 2 diabetes improved their insulin sensitivity in just two weeks of HIIT - without losing weight.
Is HIIT Right for You?
HIIT is a great fit if you want to:
Save time
Support your heart health
Manage blood sugar
Build strength and endurance
Stay independent and active as you age
But - and this is key - it has to be adapted for your body, goals, and any limitations you may have.
Meet Bill DeHoog: Your HIIT Guide
Bill DeHoog is a certified personal trainer who specializes in working with adults over 40. Whether you're dealing with arthritis, starting fresh after a long break, or just want expert guidance that respects your limits - Bill gets it.
He offers:
Private coaching (in-person or on Zoom)
Group sessions at local senior centres
Customized HIIT workouts for all abilities
“It’s not about going harder or faster,” Bill says. “It’s about doing what’s right for your body - and doing it well.”
How to Start HIIT the Right Way
If you're new to HIIT, here’s a simple way to ease in:
Warm up for 5–10 minutes (think walking or gentle mobility)
Do 3–4 rounds of short effort (20–30 seconds) + recovery
Focus on form, breathing, and body awareness
Cool down and stretch afterward
Even two short HIIT sessions per week can lead to big changes - especially when part of a balanced routine.
Final Thoughts: You Don’t Have to Be “Hardcore” to Try HIIT
You don’t need to push until you drop. You don’t need to be young or injury-free. You just need the right coach, the right mindset, and a willingness to start where you are.
With personalized support from Bill DeHoog, you can:
Boost your energy
Improve your health
Build confidence
And actually enjoy the process
Ready to Feel Stronger - at Your Pace?
Let’s make movement feel empowering again in 2025.
Book your free consultation or join a Zoom class with Bill: www.billdehoog.ca