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What does it mean HIIPA?

 HIIPA: Getting Fit Made Easy with High Intensity Incidental Physical Activity


High Intensity Interval Training (HIIT) has gained popularity as an effective way to burn fat and get fit. However, for those seeking a more accessible alternative or facing time constraints, there's a solution called High Intensity Incidental Physical Activity (HIIPA). Let's explore what HIIPA is all about and how it can help you improve your fitness without the need for extra exercise time.

What is HIIPA?

HIIPA, as discovered by a study conducted by the University of Sydney and published in the British Journal of Sports Medicine, targets the challenges faced by the majority of the adult population: the physically inactive, unfit, and overweight or obese middle-aged individuals. Rather than going out of your way to hit the gym, HIIPA involves incorporating short, intense bursts of exercise into your existing daily routine. It focuses on increasing the intensity of activities you already perform as part of your day-to-day life.

How can you incorporate HIIPA into your routine?

The beauty of HIIPA is that it can be integrated into activities you're already doing by simply increasing their intensity to the point of getting out of breath. For instance, walk briskly instead of at your normal pace, opt for stairs instead of the elevator, or park your car further away to engage in a longer walk while carrying your shopping. The duration doesn't have to be long, and you don't need to be drenched in sweat. The goal is to elevate your heart rate and catch your breath.

Expert opinions on HIIPA:

According to Professor Emmanuel Stamatakis, a leading researcher in physical activity and public health from the University of Sydney, "Regular incidental activity that gets you huffing and puffing even for a few seconds has great promise for health." This evidence-backed approach provides a refreshing contrast to many fad exercise trends, as it won't consume much of your time or require a hefty investment. The study suggests that three to five HIIPA sessions lasting five to ten minutes per day can yield significant benefits. Although consistency is key, it's far more manageable than committing to long, grueling gym sessions.

The importance of getting out of breath:

To maximize the benefits of HIIPA, it is crucial to ensure that you reach a level of breathlessness during intense bursts. Simply moving more than sitting is not sufficient. By pushing yourself to get out of breath, you'll improve fitness, reduce the risk of obesity and heart disease, all without spending hours on a treadmill.


HIIPA provides a convenient and effective way to enhance your physical fitness and reduce the risk of chronic diseases. By incorporating short, intense bursts of activity into your daily routine, you can improve your health without the need for extensive exercise sessions. Remember, the key is to elevate your heart rate and catch your breath during these bursts of physical activity. So, why not give HIIPA a try and embrace a healthier lifestyle?


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