HIT Workout to be healthSMART…ish.


Time constraints? No problem! How to achieve fitness and strength in quick 20 minute sessions with HIT.


healthSMART…ish – Someone who wants to eat clean, train dirty and have that hamburger, chips and beer/wine to stay sane.”

One of the most common reasons people use for not exercising is a lack of time. Let’s face it, if you are truly committed to adopting exercise as part of your lifestyle, then nothing will stand in your way. However, let’s also be realistic. Life is mostly busy and pressurised and often it is difficult to fit everything in.

The fact that you have already chosen fitness to be a priority is already a huge step forward. An important part of being healthSMART…..ish, is that you are not fanatical, that everything must be realistic, achievable and enjoyable. Everything in moderation. So when you run out of time during the week for your regular workout, this is a great option.

What is High Intensity Strength Training? HIT

It is similar to high Intensity Interval Training or HIIT but it also brings in strength or resistance exercises. These can be own body weight or using weights. It alternates short periods of intense anaerobic exercise with less intense recovery periods. It is a form of both cardiovascular and strength exercises.

How does HIT work?

  • Exercises and workouts are brief and intense
  • They require a high level of effort and intensity
  • Weight or resistance is progressively increased
  • Single set per exercise
  • Not a daily regimen
  • Controlled lifting with a slow cadence
  • Strict adherence to form
  • Static holds and negative reps

Five Reasons that you should be doing HIT

  1. Increases muscular strength and size
  2. Full body workout
  3. Cardiovascular fitness
  4. Boosts your metabolism for up to 48 hours afterwards
  5. Fat loss

Added Benefits

If you decide to use your own body weight as resistance, you don’t need any equipment and you can do it anywhere. Outdoors is always best so that you can get a good dose of Vitamin D at the same time.

HIT is safe.

It is varied and fun and you will never get bored. Incredible gains can be achieved if you workout only 2 to 3 times a week and sessions are short and sweet.


Here is an example of an own body weight HIT workout which you can do anywhere. You definitely have 20 minutes to spare!


We all have different exercise modalities that work for us. At the end of the day it is about achieving our goals, while enjoying ourselves. Perhaps HIT will work for you. Part of being SMART is having a back up plan for those days when you are in a rush or perhaps simply just want a quick but effective workout because you do not feel like the slog of a lengthy session. I know that it works for me and many other healthSMART…ish people..  Why don’t you give it a try?


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