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HIIT can feel like a shortcut, but what if the thing you’re doing to get “fitter faster” is actually keeping you tired, sore, and stuck? We dig into high-intensity interval training in a practical, no-hype way, starting with what HIIT actually is: short bursts of powerful effort paired with lower-intensity movement or rest. Shelly shares how she uses intervals in her own routine, including sprint-style workouts you can do without fancy equipment, plus options to mix in explosive strength moves if your body tolerates them. 

We also walk through the real benefits people look for from HIIT workouts: a time-efficient challenge, a metabolism boost through post-exercise oxygen consumption (EPOC), support for fat loss, maintaining lean muscle mass, and improving heart health by training the heart muscle. If you’ve been doing mostly steady-state cardio like walking or endurance running, adding a small dose of intensity can be a smart way to bring more variety and progression into your fitness plan. 

Then we get honest about the risks when HIIT frequency gets out of control. Too many high-intensity sessions can increase injury risk, slow recovery, and contribute to overtraining symptoms like irritability, poor sleep, and low energy. We talk about cortisol and why chronic stress plus excessive intensity can backfire, especially for women navigating perimenopause or menopause. Shelly's rule of thumb: keep HIIT to two to three sessions per week max, then prioritize active rest and lower-intensity movement so your muscles can repair and you can actually get stronger. 

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Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! 
In Health, 

Shelly