The COVID-19 coronavirus is making populations around the world fear for their health and wellbeing, but there’s no need to panic. There are plenty of steps you can take to improve your immune system response and to prevent the spread of further infections. It’s as simple as keeping your body in its optimal, healthy state, and one of the best ways to do that is with high-intensity training (HIT).

In this article, we’ll review what HIT is and how it can help you — not only to get in great shape, but also to contribute to the safety of others by limiting the reach of coronavirus. 


Commonly referred to as HIIT, high-intensity interval training is a method of exercise that involves fast-paced workouts (with or without additional weight) in order to elevate heart rate, improve cardiovascular endurance, build muscle, and increase basal metabolic rate (BMR).

When you’re doing a HIIT workout, you’ll give maximum amounts of physical effort for short periods of time, generally between 20 and 60 seconds. In between the work, you’ll have short recovery periods, during which you may or may not remain active and in motion. Regardless, your body will enter into an oxygen shortage from the high-powered work, creating an afterburn effect that keeps you burning calories for hours after the workout has ended. Additionally, HIIT workouts burn fat and increase overall lean muscle mass. 


At the current moment, the COVID-19 coronavirus is a pandemic public health concern, so limiting its reach and spread is of the utmost importance until a vaccine or solution can be developed. In the meantime, coronavirus is best prevented by practicing no-nonsense health care measures, like frequent handwashing, eating right, and exercising enough.

With that in mind, it’s worth noting that exercise is a great way to stimulate respiration (breathing) and cardiovascular work, both of which keep your metabolism humming and airways open. The more physical activity you participate in, the more bacteria and germs will be flushed out of your lungs and respiratory system, making you less susceptible to strains of illness like COVID-19. 

Additionally, HIIT workouts cause your body to produce more antibodies and white blood cells, the microscopic structures responsible for powering and protecting your immune system. 

So if you notice a slight difference in your breathing patterns or get a cough, don’t immediately start hyperventilating. Instead, know that it’s probably no big deal, you’ll be okay. You just need to get into your nearest gym or fitness lab and get your heart to pump out those virus-causing bacteria!


To close out this brief article, we’ve designed a short, super effective HIIT workout to get your energy up and the coronavirus out — for good.

Try this for 3 to 4 rounds:

  • 20 pushups (on knees or regular style)
  • 40 squats (add a jump for a challenge)
  • 25 sit-ups
  • 10 tricep dips

Try to complete these exercises from start to finish as quickly as possible, taking at least two minutes of recovery time in between each “circuit” or round. You got this!

For more information on fitness, coronavirus prevention, and how high-intensity training fits into a healthy lifestyle, please get in touch with QuickHIT Fitness Lab today!