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How To Add High Intensity Interval Training To MyFitnessPal How To Add High Intensity Interval Training To MyFitnessPal


How To Add High Intensity Interval Training To MyFitnessPal

Learn how to incorporate high intensity interval training (HIIT) into your workouts with MyFitnessPal's featured workouts. Enhance your fitness routine and reach your goals faster.


Welcome to the world of fitness and technology! As fitness enthusiasts, we are always on the lookout for ways to optimize our workouts and track our progress. One effective workout method that has gained popularity in recent years is High Intensity Interval Training, or HIIT. If you are using the MyFitnessPal app to monitor your fitness goals, you might be wondering how to incorporate HIIT into your routine and track it using the app.

HIIT is an exercise technique that alternates between intense bursts of physical activity and short recovery periods. This method not only efficiently burns calories but also improves cardiovascular fitness and boosts metabolism. With its time-efficient and challenging nature, it has become a go-to workout for many fitness enthusiasts.

MyFitnessPal is a popular fitness app that helps you track your workouts, diet, and overall health. While it provides a wide range of features and options, you might be wondering how to add HIIT workouts to your fitness routine. In this article, we will guide you through the process of incorporating HIIT into your workout regimen using MyFitnessPal and tracking your progress.

Whether you are a beginner or an experienced athlete, integrating HIIT workouts into your fitness routine can take your training to the next level. By leveraging the features of MyFitnessPal, you can easily monitor and record the intense sessions of your HIIT workouts, allowing you to stay on track and achieve your fitness goals.


What is High Intensity Interval Training (HIIT)?

High Intensity Interval Training, or HIIT, is a workout technique that involves short bursts of intense exercise followed by brief periods of rest or low-intensity recovery. Unlike traditional endurance workouts that involve steady-state cardio, HIIT workouts are designed to push your body to its limits in a shorter amount of time.

The key concept behind HIIT is to alternate between high-intensity exercises and recovery periods. Typically, HIIT workouts last anywhere from 10 to 30 minutes, making them a great option for people with busy schedules or those who are looking to maximize their training time.

During the high-intensity intervals, you perform exercises that elevate your heart rate and challenge your muscles. These exercises can include anything from sprints, jump squats, burpees, to kettlebell swings. The goal is to give it your all during these short bursts, pushing yourself to your maximum effort level.

Following the intense intervals, you have a short recovery period where you either rest completely or engage in low-intensity exercises such as walking or light jogging. This recovery phase allows your body to recover and prepares it for the next round of high-intensity intervals.

One of the main reasons why HIIT has gained popularity is its ability to deliver effective results in a short amount of time. The intense nature of the workout accelerates your heart rate and metabolism, helping you burn more calories during and after the workout. Additionally, HIIT has been shown to improve cardiovascular fitness, increase muscle strength, and boost endurance.

Moreover, HIIT workouts can be customized to suit individual fitness levels. Beginners can start with shorter intervals and longer recovery periods, gradually increasing the intensity and decreasing the recovery time as they progress. This adaptability makes HIIT suitable for individuals of all fitness levels, from beginners to advanced athletes.

Incorporating HIIT into your fitness routine can provide a refreshing change, breaking the monotony of traditional workout methods. However, it is important to note that HIIT workouts are intense and physically demanding. It is crucial to listen to your body, start at a comfortable level, and gradually increase the intensity as you become more accustomed to the workouts.

Now that you have a better understanding of what HIIT is and its benefits, let’s explore how you can incorporate this workout technique into MyFitnessPal to track your progress and stay motivated.


The Benefits of HIIT

High Intensity Interval Training (HIIT) offers a range of benefits that make it an appealing workout option for individuals of all fitness levels. Whether you are just starting your fitness journey or looking to take your workouts to the next level, incorporating HIIT into your routine can have a significant impact on your overall fitness and well-being.

1. Increased calorie burn: One of the main benefits of HIIT is its ability to burn a significant number of calories in a short amount of time. The intense nature of the workouts elevates your heart rate and keeps it elevated even during the recovery periods, resulting in a higher calorie burn both during and after the workout.

2. Improved cardiovascular fitness: HIIT workouts are known for their ability to improve cardiovascular fitness. The high-intensity intervals push your cardiovascular system to work harder, increasing oxygen consumption and strengthening your heart and lungs over time.

3. Time-efficient: HIIT workouts are designed to be short and intense, making them ideal for those with a busy schedule. With HIIT, you can achieve the same if not better results compared to longer, steady-state cardio workouts in a fraction of the time.

4. Increased metabolism: HIIT has been found to increase your metabolic rate, allowing you to continue burning calories even after your workout is finished. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories at an elevated rate even during the recovery phase.

5. Preserves muscle mass: Unlike traditional steady-state cardio workouts, HIIT workouts help preserve muscle mass while burning fat. The short bursts of high-intensity exercise stimulate muscle growth and strength, making it an excellent option for those looking to improve their overall body composition.

6. Can be done anywhere: HIIT workouts can be performed with little to no equipment, making them versatile and accessible. Whether you prefer to exercise at home, in the gym, or outdoors, there are countless HIIT exercises and routines that you can incorporate into your fitness routine.

7. Boosts endurance: Regular participation in HIIT workouts can significantly improve your endurance levels. The intense nature of the workouts challenges your cardiovascular system, allowing you to push your limits and improve your stamina over time.

8. Variety and challenge: HIIT workouts offer endless possibilities for variation, ensuring that you never get bored with your fitness routine. You can mix and match different exercises, change the duration and intensity of each interval, and incorporate various equipment to keep your workouts fresh and challenging.

As you can see, the benefits of HIIT extend far beyond just calorie burn. From improved cardiovascular fitness to increased metabolism and muscle preservation, integrating HIIT into your fitness routine can be a game-changer. Now that you know the advantages, let’s find out how to add HIIT workouts to MyFitnessPal and start reaping the benefits.


How to Add High Intensity Interval Training to MyFitnessPal

Now that you are familiar with the benefits of High Intensity Interval Training (HIIT), let’s dive into how to incorporate this workout technique into MyFitnessPal and track your progress.

Step 1: Update Your Fitness Profile

The first step is to make sure your fitness profile in MyFitnessPal accurately reflects your goals and activity level. From the main menu, go to “Settings” and then “Goals”. Update your exercise level and set your desired weight loss or maintenance goals. This will ensure that MyFitnessPal can calculate your calorie needs accurately.

Step 2: Choose a HIIT Workout

Next, you need to select a HIIT workout that suits your fitness level and preferences. There are countless HIIT workouts available online, or you can create your own. Choose exercises that target different muscle groups and incorporate both cardio and strength exercises. Remember to include a warm-up and cool-down period in your workout routine.

Step 3: Log Your HIIT Workout

Once you have completed your HIIT workout, it’s time to log it in MyFitnessPal. From the main menu, go to “Diary” and click on the “+” button to add an exercise. Search for the exercises you performed during your HIIT workout, such as squats, push-ups, or sprints. Enter the duration of your workout and the number of calories burned, if available. MyFitnessPal will then update your daily calorie count accordingly.

Step 4: Track Your Progress

In addition to logging your HIIT workouts, it’s important to track your progress to stay motivated and see how far you’ve come. MyFitnessPal allows you to record your weight, body measurements, and other relevant data. You can also use the app’s built-in features like graphs and progress reports to visualize your progress over time.

By consistently adding your HIIT workouts to MyFitnessPal and tracking your progress, you will have a clearer picture of how your fitness routine is positively impacting your overall goals. It’s an excellent way to stay accountable, monitor your calorie burn, and see the progress you are making towards your desired outcomes.

Remember, adding HIIT workouts to MyFitnessPal is not only about tracking the calories burned but also about recognizing the effort you put into your training and celebrating the milestones you achieve along the way. So, start incorporating HIIT into your fitness routine and let MyFitnessPal be your companion on your journey towards a fitter and healthier you.


Step 1: Update Your Fitness Profile

Before you start incorporating High Intensity Interval Training (HIIT) into your fitness routine on MyFitnessPal, it is important to ensure that your fitness profile accurately reflects your goals and activity level. By updating your profile, MyFitnessPal will be able to provide you with more accurate calorie and nutrition information.

To update your fitness profile, follow these simple steps:

  1. Access the Settings: Open the MyFitnessPal app on your device and navigate to the main menu.
  2. Select Goals: From the main menu, select the “Settings” option and then choose “Goals” from the list of options.
  3. Update Exercise Level: In the Goals menu, you will find an option to set your exercise level. Choose the level that best represents your daily level of physical activity. This can range from sedentary (little to no exercise) to highly active (intense workouts or physical labor).
  4. Set Weight Loss/Maintenance Goals: In the same Goals menu, you can set your weight loss or maintenance goals. Enter the desired weight loss or maintenance rate, and MyFitnessPal will adjust your daily calorie goal accordingly.

By accurately updating your exercise level and weight loss/maintenance goals, MyFitnessPal will have the necessary information to provide you with personalized recommendations for achieving your fitness goals. It will calculate your daily calorie needs and display them in the app to help you stay on track.

Remember to regularly reassess and update your fitness profile as your goals or activity levels change. This will ensure that the information provided by MyFitnessPal remains tailored to your specific needs and helps you make progress towards your desired outcomes.

With your fitness profile updated, you are now ready to move on to the next step: choosing an appropriate HIIT workout that suits your fitness level and preferences.


Step 2: Choose a HIIT Workout

Now that you have updated your fitness profile on MyFitnessPal, it’s time to choose a High Intensity Interval Training (HIIT) workout that suits your fitness level and preferences. There are several factors to consider when selecting a HIIT workout, including your current fitness level, equipment availability, and personal interests.

Here are some steps to help you choose the right HIIT workout:

  1. Evaluate Your Fitness Level: Assess your current fitness level and choose a HIIT workout that aligns with it. If you are new to HIIT or have a lower fitness level, consider starting with beginner-friendly workouts that have longer rest periods and less intense exercises. As you become more comfortable and experienced, you can gradually increase the intensity and decrease the rest periods.
  2. Consider Equipment Availability: Determine whether you have access to any equipment such as dumbbells, resistance bands, or kettlebells. Many HIIT workouts can be done without equipment, using only bodyweight exercises, but incorporating equipment can add variety and challenge to your workouts.
  3. Choose a Workout Structure: HIIT workouts can have different structures, such as Tabata-style workouts, circuit training, or pyramid workouts. Consider what type of workout structure you enjoy and find motivating. Experiment with different formats to keep your workouts interesting and prevent boredom.
  4. Find a Qualified Instructor or App: If you are new to HIIT or want some guidance, find a qualified instructor or use a reputable fitness app that provides HIIT workouts. Having a structured workout plan can help ensure proper form, reduce the risk of injury, and keep you motivated.
  5. Include a Warm-up and Cool-down: Don’t forget to include a warm-up and cool-down in your chosen HIIT workout. A proper warm-up prepares your body for the intense exercises ahead, while a cool-down helps your body recover and prevents muscle stiffness or soreness.

Remember, the most important aspect of choosing a HIIT workout is finding something that you enjoy and can stick to. It should challenge you but also be enjoyable, keeping you motivated to continue with your fitness journey.

Once you have selected a HIIT workout that suits your needs, it’s time to move on to the next step: logging your HIIT workout in MyFitnessPal.


Step 3: Log Your HIIT Workout

After completing your High Intensity Interval Training (HIIT) workout, it’s important to log your workout in MyFitnessPal to track your progress and keep yourself accountable. By accurately logging your HIIT workout, you can monitor the calories burned and stay on track with your fitness goals.

Follow these steps to log your HIIT workout in MyFitnessPal:

  1. Access the Diary: Open the MyFitnessPal app on your device and navigate to the main menu.
  2. Add an Exercise: In the Diary section, click on the “+” button or the “Add Exercise” option to record your HIIT workout.
  3. Search for Exercises: Use the search bar to find the specific exercises you performed during your HIIT workout. For example, if you did push-ups, squats, and mountain climbers, search for these exercises in the database.
  4. Enter Duration: Enter the duration of your HIIT workout. The total time you spent exercising during your HIIT session, including both the intense intervals and recovery periods.
  5. Calories Burned: If available, you can enter the number of calories burned during your HIIT workout. This information can come from a fitness tracker, heart rate monitor, or estimation based on your weight and intensity level.
  6. Save and Track: Once you have entered the necessary information, save your workout and track it in your diary. MyFitnessPal will then update your daily calorie count and provide you with a summary of the calories burned during your HIIT session.

It’s important to note that the calorie count provided by MyFitnessPal for HIIT workouts is an estimate. The actual number of calories burned can vary depending on factors such as your weight, intensity level, and individual metabolism. However, logging your HIIT workouts consistently will allow you to track your progress over time and understand the impact of these workouts on your overall fitness journey.

In addition to logging your HIIT workouts in MyFitnessPal, consider using the app’s features to set reminders or create a workout schedule. This can help you stay consistent with your HIIT training and integrate it seamlessly into your daily routine.

Now that you have logged your HIIT workout, it’s time to move on to the final step: tracking your progress on MyFitnessPal.


Step 4: Track Your Progress

Tracking your progress is an essential part of any fitness journey, and when it comes to High Intensity Interval Training (HIIT), using the tracking capabilities of MyFitnessPal can be incredibly helpful. By monitoring your progress, you can stay motivated, analyze your performance, and make informed decisions to achieve your fitness goals.

Here are some ways to effectively track your HIIT progress using MyFitnessPal:

  1. Body Measurements: Use MyFitnessPal’s measurement tracking feature to record your body measurements. You can track measurements such as waist circumference, hip circumference, and body fat percentage. Regularly measuring and tracking these metrics can help you assess changes in body composition over time.
  2. Weight Tracking: MyFitnessPal allows you to record your weight at regular intervals. By consistently tracking your weight, you can observe trends and patterns that indicate progress towards your weight loss or maintenance goals.
  3. Progress Photos: Take progress photos at regular intervals to visually track changes in your physique. You can upload these photos to MyFitnessPal and compare them side by side to notice any physical transformations that may not be reflected by numbers alone.
  4. Graphs and Reports: MyFitnessPal offers a variety of graphs and reports that provide a visual representation of your progress. These include calorie intake and expenditure graphs, weight loss or gain trends, and nutrient breakdowns. Analyzing these graphs can help you identify patterns, modify your workouts or nutrition, and stay on track with your goals.
  5. Set and Track Targets: Use MyFitnessPal to set specific targets related to your HIIT workouts and track your progress towards those targets. You can set goals such as increasing the number of HIIT workouts per week, improving workout duration or intensity, or achieving specific performance milestones. Regularly reassess and update these targets as you progress.
  6. Sync with Other Fitness Devices or Apps: MyFitnessPal integrates with various fitness devices and apps, allowing you to sync your HIIT workout data seamlessly. If you use a heart rate monitor or a fitness tracker during your workouts, syncing this data with MyFitnessPal will provide a more accurate representation of your calorie burn and overall activity levels.

By regularly tracking your progress using MyFitnessPal, you gain valuable insights into your HIIT journey. It allows you to identify trends, make adjustments, and stay motivated on your path to achieving your fitness goals.

Remember that progress is not always linear, and there may be ups and downs along the way. Celebrate your achievements, no matter how small, and stay focused on continuous improvement. With consistent tracking and dedication to your HIIT workouts, you will be well on your way to reaching new levels of fitness and well-being.


Tips for Effective HIIT Training

High Intensity Interval Training (HIIT) can be a challenging yet highly effective workout method. To make the most out of your HIIT sessions and ensure optimal results, consider implementing the following tips:

  1. Start with a Warm-up: Before diving into the intense intervals, always start with a proper warm-up. This helps prepare your body for the workout, increases blood flow to your muscles, and reduces the risk of injury. Include dynamic stretches and light cardio exercises to warm up your muscles and joints.
  2. Focus on Form and Technique: Maintaining proper form during HIIT workouts is crucial. It ensures that you target the intended muscles and reduces the risk of injury. If you are unsure about how to perform a particular exercise correctly, seek guidance from a qualified fitness professional or refer to reliable instructional resources.
  3. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or duration of your intervals accordingly. Push yourself, but don’t overdo it. It’s important to challenge yourself, but not at the expense of proper technique or risking injury. Rest when needed and modify exercises if necessary.
  4. Gradually Increase Intensity: As you become more comfortable with HIIT, gradually increase the intensity of your intervals. Challenge yourself to push beyond your comfort zone, but do so gradually to avoid burnout or excessive muscle soreness.
  5. Include Variety: To prevent boredom and plateauing, incorporate a variety of exercises and interval patterns in your HIIT workouts. Mix different cardio exercises with strength training exercises to target different muscle groups and keep your workouts interesting.
  6. Stay Hydrated: Sweating during HIIT workouts is common, so it’s crucial to stay hydrated. Drink water before, during, and after your workouts to replace lost fluids and maintain optimal performance.
  7. Recover and Rest: Adequate rest and recovery are vital for your body to adapt and grow stronger. Allow yourself time between HIIT workouts to rest and recover. During rest days, focus on low-intensity activities, such as walking or stretching, to support your recovery process.
  8. Combine HIIT with Other Training Methods: Incorporating HIIT into your overall fitness routine can be beneficial. Consider combining it with other forms of exercise, such as strength training or yoga, to achieve a well-rounded fitness regimen and target different aspects of your fitness.
  9. Listen to Motivational Music: Use uplifting and energizing music to keep yourself motivated during your HIIT workouts. Create a workout playlist that pumps you up and helps you maintain high energy levels throughout your intervals.
  10. Stay Consistent: Consistency is key in seeing results from HIIT. Aim to incorporate HIIT workouts into your routine regularly, whether it’s two to three times a week or more. By staying consistent, you allow your body to adapt and progress with each session.

By following these tips, you can make your HIIT training more effective, enjoyable, and sustainable. Remember, everyone’s fitness journey is unique, so listen to your body, make adjustments as needed, and find what works best for you. Stay committed, stay motivated, and reap the incredible benefits of HIIT in achieving your fitness goals.



Incorporating High Intensity Interval Training (HIIT) into your fitness routine using MyFitnessPal can be a game-changer. By following the steps of updating your fitness profile, choosing a HIIT workout, logging your workouts, and tracking your progress, you can optimize your fitness journey and achieve your goals more effectively.

HIIT offers a range of benefits, including increased calorie burn, improved cardiovascular fitness, and boosted metabolism. With its time-efficient nature and adaptability to different fitness levels, HIIT has become a popular workout choice for many individuals.

MyFitnessPal serves as a valuable tool for tracking your workout progress. By logging your HIIT workouts and utilizing its features to track body measurements, weight, and targets, you can stay motivated, monitor your progress, and make informed decisions along your fitness journey.

Remember, HIIT workouts are intense and physically demanding, so it’s essential to start at a comfortable level, listen to your body, and gradually increase the intensity as you progress. Incorporate variety, focus on form, and prioritize rest and recovery to maximize results and minimize the risk of injury.

With consistency, dedication, and the guidance of MyFitnessPal, you can take your fitness to new heights and enjoy the incredible benefits of High Intensity Interval Training. So, lace up your shoes, prepare for some high-intensity intervals, and let MyFitnessPal be your workout companion as you strive for a fitter and healthier lifestyle.