Are you trying to improve your fitness, lose body fat and get your body to function better? Generally, people turn to running, swimming, cycling, or maybe a team sport like football, etc. Science and the latest fitness trends are proving that these are not the best options. The main reason is that these activities do not require the body to travel through a full range of movement at every joint. For example, when you jog, your hip isn’t even moving through 50 percent of its full range.


A revolution in fitness has been happening for the past five to six years. Everyone is talking about High Intensity Interval Training (HIIT), but most are missing the actual important components. Yes, HIIT is very good but HIIT workouts can’t just be about high intensity if you want to get amazing results.


To get the best results… and I do mean you can achieve all three goals of losing fat, improving both function and fitness in the one workout! New exercise formats like ZUU, MetaFit and F45 are rapidly spreading across the globe. The reason for this is because they work.


All of these workouts are high intensity but more importantly they focus on having participants move through a full range of motion at all joints, they select whole body movements that challenge coordination and stability while working in short time periods at maximum effort.


There are pros and cons of correct HIIT training. Some cons related to full-range-of-motion HIIT are that it’s not a workout for lazy people. If you’re going to do it, then you can’t half-ass it. If you’re told to bear crawl for 30 seconds, then you better perform an all-out bear crawl for 30 seconds. It might help to imagine yourself being chased by a cheetah. HIIT can definitely impair recovery. It’s generally not a workout that you can do every day. If you do HIIT every day, then you could be looking at some serious overtraining problems. With these cons in mind there are amazing benefits to full range of motion HIIT.


Time-efficient. You no longer have to slave away on the treadmill for 60 minutes at a time. Just 15 to 20 minutes is long enough.


It mimics real life situations where you actually perform short intense bursts of activity. Because seriously, in what real-life situation would you have to run 5km?


Reduces risk of injury due to the limited impact while performing the exercise and because joints are being conditioning through a full range of motion


Increased aerobic capacity. The amount of oxygen your body can use (oxygen uptake) is increased, so your overall aerobic capacity can increase faster than with low intensity endurance exercise.


Improved insulin sensitivity. Your muscles more readily suck in glucose, instead of the glucose going to your fat stores.


Anabolic effect. Some studies show that interval training combined with consuming slightly more calories than you burn creates an anabolic effect, which helps you put on muscle and create a great toned body shape. The opposite occurs with steady state cardio, which for long durations is catabolic.


Afterburn. Full range of motion HIIT is demanding on the body, making it a tough workout, but the upside of this means the body’s metabolism is raised for 24 hours post-workout. Put simply, the afterburn effect, also known as EPOC (excess post-exercise oxygen consumption), means that the body burns calories at a higher rate than normal after exercise. The more intense the exercise, the greater the afterburn effect.


Healthy insides. These types of workouts are especially effective at shifting visceral fat, which is the fat surrounding the vital organs deep inside the abdomen (belly fat). High levels of visceral fat have been reported to be associated with high cholesterol, diabetes, high blood pressure and even types of cancer, so doing all we can to shift it and keep these levels of fat as low as possible is extremely beneficial to overall health.


Now is the time to break from the old and learn the new way of fitness. If you want to get as lean as possible, be as fit as possible and be as functionally strong as possible, then you must incorporate full range of motion HIIT training into your schedule. Plodding the pavements is not going to change your body shape nor make you function better. Try the new, better way of exercising.


Phil is founder and master trainer at Body Expert Systems. Contact him on 0934 782763, at his website or through Star Fitness (

Phil Kelly

Phil is an avid sportsman and loves most things fitness. With the final realisation that he would not be an All Black, he turned his full focus to studying the human body in regard to improving movement and posture, developing strength, function and performance, as well as scrutinising the conventional wisdom of nutrition for fat loss and performance. He loves challenging the 'norm' and is dedicated to the prosperity and health of his clients and the community. He has a mission to educate and empower people to "be all they can be" by providing accurate, research proven and industry leading information. 


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