Activ8 @home Frequently Asked Questions

What is the Purpose of High Intensity Interval Training (HIIT)?

HIIT workouts provide a number of health benefits including burning a lot of calories in a short amount of time, helping you lose fat and gain muscle, improving oxygen consumption and may offer other unique health benefits such as reducing heart rate and blood pressure.

High Intensity Interval Training (HIIT) is a broad term for workouts that involve short bursts of intense exercise alternated with low-intensity recovery periods. Typically, a HIIT workout will range from 10 to 30 minutes in duration and the activities being performed will vary but can include sprinting, jumping or other body weight exercises.

Do these HIIT Workouts Involve Weights or Gym Equipment?

You may be inclined to try incorporating weights into some exercises, or some workouts may even suggest the optional use of weights like Dumbbells (DB) to increase the intensity. You may wish to explore alternative options for other equipment you may not have within the home, such as exercise mats as well. If you don’t already possess gym equipment, there are creative alternatives you can find around the home to use as a substitute, if it is safe to do so.

When choosing to incorporate weights within HIIT workouts it is important to choose a weight that is appropriate for your ability. Due to the nature of HIIT training, being based on timed intervals rather than reps, you may need to decrease your weights to be able to complete the intervals. Remember HIIT training is based on intensity rather than the amount of weight you are lifting, so start light and increase this slowly each week as your capability improves.

What do these Workout Terms Mean?

High Intensity Interval Training (HIIT)

A series of intense exercises, followed by even shorter periods of rest. You will repeat the whole series of these exercise intervals multiple times, to complete your daily workout.


The number of times you should repeat a movement without stopping.


The number of rounds of reps to be performed during your workout.


Small breaks between sets to help your body recover before commencing the next set, or moving onto another exercise. Rests should last for approximately 45-75 seconds throughout your strength workout. Depending on your fitness levels, you may need to take shorter, or longer rests between sets.


A series of exercises, followed by a long rest. The same series of exercises is usually performed multiple times. The number of rounds to be completed during Activ8 is specified within each HIIT workout.

Warm Up

Preparing the body for exercise, by engaging in gradual movements to increase your core body temperature. This is achieved by elevating your heart rate, thereby increasing the blood flow; consequently enabling your muscles to consume more energy.

Dynamic Stretches

A series of movements designed to increase synovial fluid, lubricating the joints to minimise wear and tear. This will help to increase your range of movement and flexibility, preventing injury.

Cool Down

Reduce your core body temperature and heart rate; so your breathing slows as your body returns to a resting state.  This helps to disperse lactic acid which can otherwise make you feel tired, stiff and sore after exercising. It also aids in the elimination of venous pooling, which can cause dizziness.

Static Stretches

Designed to lengthen muscles by extending and holding a stretch for a period of 25-30 seconds.