The Ultimate Guide to High Intensity Functional Training
High Intensity Functional Training (HIFT) has gained popularity as a powerful way to improve fitness, strength, and overall health. It combines intense workouts with movements that mimic everyday activities, making it practical and effective. This guide breaks down everything you need to know about HIFT, from its principles to benefits, workout examples, and tips for getting started.
What is High Intensity Functional Training?
High Intensity Functional Training is a workout style that focuses on performing functional movements at a high intensity. Functional movements are exercises that replicate the motions you use in daily life, such as lifting, pushing, pulling, squatting, and twisting. The goal is to train your body to move efficiently and powerfully in real-world situations.
HIFT workouts typically involve:
Short bursts of intense effort
Varied exercises targeting multiple muscle groups
Rests between sets
Use of bodyweight, free weights, and equipment like weights and kettle bells.
This approach differs from traditional cardio or weightlifting by combining strength, endurance, and mobility in one session.
Why Choose High Intensity Functional Training?
Functional movements included in HIFT mimic real-life actions helping you to get the most out of everyday life.
These exercises include:
Lunges
Squats
Hinges
Pushing
Pulling
Rotating
Carrying
Each engage multiple joints and muscles, improving coordination, balance and control.
High Intensity Effort vs Rest
Short bursts of maximal effort followed by a rest that allows your body to recover for a short time, leads to faster improvement in your VO2 Max and HRV (Heart Rate Variability.)
Your heart’s variability reflects how adaptable your body can be. If your heart rate is highly variable, this is usually evidence that your body can adapt to many kinds of changes.
HIIT is well recognised as the best form of exercise to improve your VO2 max. A high VO2 max correlates to better physical fitness and is associated with a lower risk for cardiovascular disease and increased longevity.
Plyometric benefits.
Plyometric training, commonly known as “jump training,” has long been associated with improving explosive power, agility, and performance. However, in recent years, fitness experts have recognized the value of plyometric training beyond sports, particularly for people over 40.
As we age, muscle mass - especially fast twitch muscle tissue naturally declines. Plyometric exercises, when appropriately modified, can be an effective tool for combating such age-related decline.
Bone density & the menopause.
Explosive moves include:
Leaps
Hops
Jumps
Strides
Bounds
All HIFT moves are designed to limit age-related decline seen during the menopause and improve bone density, speed, agility, strength and balance.
Variety and Progression
HIFT programs mix different exercises and change routines regularly. This variety prevents boredom and plateaus. HIFT includes essential fitness elements often overlooked in other disciplines. These include:
Acceleration & deceleration
Foward, backwards and lateral movement
Changing direction - challenging balance and proprioception.
Stopping & Starting
Eccentric Tissue Loading
Assymmetric Strength enhances motor skills
HIFT offers a wide range of benefits beyond just building mass or losing weight:
Better movement quality: Improved posture, balance, and coordination.
Increased strength and power: Useful for sports and daily activities.
Fat loss and muscle tone: High calorie burn and muscle engagement.
Mental toughness: Pushing through intense intervals builds discipline.
Reduced injury risk: Strengthening stabilizer muscles and improving mobility.
Studies have found that functional training combined with high intensity intervals can improve aerobic capacity and muscular endurance more than traditional steady-state cardio.
Sample High Intensity Functional Training Exercises:
Jumping jacks or half jacks
Bodyweight squats or squat jumps
Light jogging or marching or Fast Feet
Dumbbell rows (use water bottles if no weights)
Mountain climbers
Tips for Starting High Intensity Functional Training:
If you are new to HIFT, keep these tips in mind:
Always include a lengthy warm-up & cool-down.
Focus on form first: Proper technique prevents injury and improves results.
Start slow: Begin with lower intensity and shorter intervals.
Use scalable exercises: Modify movements to match your fitness level.
Listen to your body: Rest when needed and avoid pushing through pain.
Monitor Joint Health: Adapt to isometric moves or lower impact moves where necessary.
Stay consistent: Regular workouts build endurance and strength.
Include rest days: Recovery is essential for progress.
Consider professional guidance: A trainer can help design a safe, effective program.
Is High Intensity Functional Training suitable in your 40s, 50s, 60s and beyond?
-Yes!
These are efficient workouts for those wanting fast results
Ideal for Athletes wanting functional strength and endurance
Perfect for older adults aiming to maintain mobility and balance
Reduces fracture risk in critical areas such as hips and pelvis
Improves stability, balance and control
Your instructor will offer modifiable options to suit your body
If you feel ready to give it a try, contact Zoë to discuss your needs or sign up for a Free Trial Class using the link below.
Further Reading:
Menopause, osteoporosis and Jump training.
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