HIIT Training Tips with Coach Mike Berrings

Start Smart with Proper Warm-Ups

Mike emphasizes that the biggest mistake he sees is people diving straight into all-out sprints or burpees without preparing their bodies. “Think of HIIT as flooring the gas pedal on a car. You wouldn’t do that without warming up the engine first,” he explains. A good warm-up includes 5–10 minutes of dynamic stretches and light cardio to prime muscles and joints.

Keep Intervals Manageable

A common misconception is that longer work periods equal better results. Mike recommends beginners start with 20–30 seconds of high effort followed by 60–90 seconds of rest. “It’s better to do short, intense bursts correctly than to go too long and sacrifice form.” Over time, you can reduce rest or increase work duration as your fitness improves.

Focus on Form, Not Just Intensity

Pushing yourself is the essence of HIIT, but poor form under fatigue is a recipe for injury. Mike suggests choosing movements you can perform consistently well — think bodyweight squats, push-ups, kettlebell swings, or sprints. As fitness builds, you can progress to more advanced moves.

Recovery Is Half the Battle

“HIIT is stressful on the body,” Mike stresses. Without proper recovery — including rest days, stretching, and good nutrition — results plateau quickly. He recommends limiting HIIT to 2–3 times per week, balanced with strength training and low-intensity cardio.

The Mental Game

HIIT isn’t just physical. “It’s about mental grit — pushing hard when your body says stop, but also knowing when to rest,” says Mike. Developing consistency and listening to your body go hand-in-hand.

How Sisu Can Help

Sisu’s training app adapts HIIT programs to your progress, ensuring you get the benefits without burnout. By tracking your sessions, Sisu helps adjust intensity levels and provides recovery recommendations so you always hit the sweet spot.