I led multiple combat conditioning programs in the Marine Corps, and I did my Martial Arts Instructor Certification at the MACE in Quantico with the creators of MCMAP. Yet, I had no idea what HITT was. I thought it was just a cheap rip-off of HIIT that the Marine Corps wanted to get their proprietary mitts on.
I was a little salty at certain points in my career.
The short of it is: HIIT is a type of workout and HITT is a comprehensive program that encompasses all aspects of fitness.
What HIIT is
A few seconds of this, a few seconds of that...
High-Intensity interval training (HIIT) really got popular when the Tabata method got some good press. The Tabata method is a type of HIIT workout where you perform a movement for 20 seconds and then rest for 10 seconds. You repeat this sequence for as many rounds as you are adapted to.
Other styles of HIIT follow the same basic layout. You perform a movement for a certain period of time, and then you rest for about half the time you did the movement for.
If you are really particular, you would measure your heart rate and rest until your heart rate gets to about 60% of your estimated maximum heart rate.
It might sound like math class, and it basically is. There are plenty of apps and timers out there for HIIT workouts, but most people just wing it.
In fact, most people completely miss the point of HIIT.
At its base, HIIT is a fat burning workout that takes advantage of the anaerobic fuel systems of the body. If you don't allow your heart rate to get down low enough between sets, you are preventing your body from truly resting. Without enough rest, you cannot perform at 90-100%+ effort, and therefore miss out on burning a maximum amount of fat.
I can and will go more in-depth on this topic in the future. Take a look at the above Instagram post for details on how to properly use HIIT to help you lose that adorable baby fat on your tummy.
What HITT is
Run fast and lift heavy. Sounds pretty good to me.
(Photo by Capt. Colleen McFadden)
High-Intensity Tactical Training, on the other hand, is a program designed by the Marine Corps to prepare Marines for combat. You can read the whole methodology behind it here.
It has 3 basic principles:
- Prevent potential for injury
- Increase performance levels that support combat specific tasks
- Build strength, optimize mobility, and increase speed
Subtle how they squeezed five principles into three, but I'll roll with it.
I'd argue that these components should be the base of every single human being's training plan, not just military personnel. I would just switch the wording around in number two to read "increase performance levels to support career specific tasks" for the normies.
Reading through the methodology, linked above, I could nitpick some of the specifics of the program. Ultimately though, I'm a fan.
Unlike HIIT, HITT has nothing to do with burning fat whatsoever. Actually, it would probably be in a Marine's favor to keep a modest amount of body fat on their frame in case things go south and they are without food for multiple days.
Execution is everything
The next step is to do the workout with a full combat load. That's HITT.
(Photo by Capt. Colleen McFadden)
HIIT and HITT couldn't be more different. HIIT is for people who are primarily concerned with how they look while HITT is for Marines who want to f*ck sh*t up.
Both of these can be very beneficial to you depending on what you are trying to achieve.
Military personnel don't have the luxury of knowing exactly what they are getting themselves into with a deployment until they get there. A well-rounded plan, like HITT, that increases all aspects of fitness is ideal if you have the time.
Don't let this image fool you. This man's primary form of exercise is not HIIT. He lifts.
HITT is for someone who is looking for long-term nonspecific training that will focus on all aspects of fitness. It doesn't need to be just for those getting ready for a deployment.
HIIT is for someone who is looking to burn fat while maintaining lean muscle. That's it for HIIT. It won't make you stronger, it probably won't make you much faster. It is exclusively for people who want to lose fat.
The bottom line of this showdown between fitness modalities is that the Marine Corps needs to get better at naming their programs. Otherwise, most people will just write off their highly researched program as a shameless government knock-off of something that already exists.