High Intensity Interval Training (HIIT)

One of the most popular cardio workouts to emerge in recent times is called High Intensity Interval Training, or HIIT, and the Helix® Lateral Trainer provides the perfect machine to capture the benefits of this intensive fitness technique.  Among the most appealing benefits attributed to HIIT are shorter, albeit much more intense, workouts, more effective fat-burn rates, and post-workout increases in metabolism.

HIIT on the Helix® is a system of organizing cardio-respiratory training that calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery.  In other words, alternating intervals of max-exertion and light exertion.

On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7. When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR.  HIIT on the Helix® calls for challenging work-rates such as sprints for short time frames lasting from thirty seconds to two minutes.

Specific benefits from HIIT include:

  • Trains the body to become efficient at producing and using energy from the anaerobic energy system
  • Trains the body to effectively remove metabolic waste from the muscles between the work intervals
  • Provides an effective way to increase VO2 max without having to run for long distances or periods of time

Suggested Schedule:

  • Due to the high level of intensity and the amount of time necessary to appropriately recover from the exercise session, it is recommended to do no more than two days of HIIT on the Helix® per week, allowing at least one full day of recovery between training sessions.

HIIT Workout On The Helix® (click to download)


The Helix® Lateral Trainer blows away traditional concepts of cardio fitness training and weight loss by providing both an intense workout PLUS huge benefits to your core and all of your lower body muscles – glutes, quads, inner thighs & outer thighs.

FOR ALL WOMEN – the Helix® directly addresses those areas that worry you most – hips, butt & thighs – plus gives you the cardio workout that keeps you going.

FOR ALL MEN – cardio, cardio, cardio!  NOTHING will work your cardio like the Helix® Lateral Trainer.  And by-the-way, watch out…your core & lower body will NEVER be in better shape.

FOR ALL ATHLETES – the only machine designed to focus on your specific requirements – LATERAL STRENGTH & AGILITY.  And the cardio benefits are huge.

FOR  NEOPHYTES – fitness training can be intimidating, but the Helix® Lateral Trainer is designed to be inviting for everyone.  Jump on – it’s intuitive & within 2 minutes you’ll get it…THIS is how to get in shape!