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Lincoln Torres
Lincoln Torres

Hit It Like a Pro: Tips and Tricks for Mastering Any Game

What Does It Mean to Hit It?

If you have ever heard someone say "hit it" in a conversation, you might have wondered what they meant by it. Depending on the context, this phrase can have different meanings and implications. In this article, we will explore the origin and meaning of "hit it" and how you can use it in different situations. We will also look at how you can hit it with high intensity interval training (HIIT), a popular and effective form of exercise that can boost your health and fitness.

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The Origin and Meaning of the Phrase "Hit It"

The phrase "hit it" is believed to be derived from the nautical term "hit the deck", which means to get ready for action or danger. Sailors would use this expression to tell each other to lie down on the deck or prepare for battle. Over time, "hit it" became a more general way of telling someone to start something or do something quickly and forcefully.

How to Use "Hit It" in Different Contexts

Depending on the tone and situation, "hit it" can have different connotations and purposes. Here are some common ways to use "hit it" in everyday speech:

  • To tell someone to start playing music or singing. For example, "Hit it, boys!" or "Let's hit it!"

  • To tell someone to start a machine or a vehicle. For example, "Hit it, driver!" or "Hit it, captain!"

  • To tell someone to begin doing something or take action. For example, "Hit it, team!" or "Let's hit it!"

  • To tell someone to move quickly or leave. For example, "Hit it, we're late!" or "Let's hit it before they catch us!"

  • To tell someone to have sex with someone else. For example, "He wants to hit it with her." or "She's hot, I would hit it."

As you can see, "hit it" can be used in various contexts and situations. However, you should be careful not to use it inappropriately or offensively, as some people might find it rude or vulgar.

The Benefits of Hitting It with HIIT

One way to hit it in a positive and healthy way is to do high intensity interval training (HIIT). HIIT is a form of exercise that involves short bursts of intense activity followed by periods of rest or low intensity activity. HIIT can help you burn calories, improve your cardiovascular health, and enhance your fitness level in a short amount of time.

What Is HIIT and How Does It Work?

HIIT is based on the principle of alternating between high intensity and low intensity intervals. The high intensity intervals are meant to challenge your body and push you out of your comfort zone. The low intensity intervals are meant to allow your body to recover and prepare for the next high intensity interval. The duration and intensity of each interval can vary depending on your goals and fitness level.

A typical HIIT workout can last anywhere from 10 to 30 minutes. You can do HIIT with any type of exercise that gets your heart rate up, such as running, cycling, jumping rope, or bodyweight exercises. For example, you can do 30 seconds of sprinting followed by 60 seconds of jogging for 10 rounds. Or you can do 20 seconds of burpees followed by 10 seconds of rest for 8 rounds.

How HIIT Can Improve Your Health and Fitness

HIIT has many benefits for your health and fitness. Here are some of them:

  • HIIT can burn more calories than steady-state cardio in less time. According to one study, HIIT burned 25-30% more calories than other forms of exercise in 30 minutes [^8 : HIIT can improve your cardiovascular and metabolic health by lowering your blood pressure, heart rate, blood sugar levels, and cholesterol . HIIT can also increase your VO2 max, which is a measure of how much oxygen your body can use during exercise. A higher VO2 max means you have better aerobic fitness and endurance .

  • HIIT can enhance your muscle strength and tone by activating more muscle fibers and increasing muscle protein synthesis. HIIT can also help you preserve muscle mass while losing fat, especially if you combine it with resistance training .

  • HIIT can boost your mental health by reducing stress, anxiety, and depression. HIIT can also improve your mood, self-esteem, and cognitive function by stimulating the release of endorphins, serotonin, dopamine, and norepinephrine in your brain .

As you can see, HIIT has many benefits for your physical and mental well-being. However, HIIT is not for everyone and may not be suitable for people with certain medical conditions or injuries. Always consult your doctor before starting any new exercise program, especially if you have any health concerns.

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How to Get Started with HIIT

If you are interested in trying HIIT, here are some tips to help you get started:

  • Choose an exercise that you enjoy and that challenges you. You can do HIIT with any type of exercise that gets your heart rate up, such as running, cycling, jumping rope, or bodyweight exercises. You can also mix different exercises to create a circuit or use equipment such as dumbbells, kettlebells, or resistance bands to add variety and intensity.

  • Pick a work-to-rest ratio that suits your fitness level and goals. There is no one-size-fits-all formula for HIIT, but a common ratio is 2:1, which means you work twice as long as you rest. For example, you can do 30 seconds of high intensity exercise followed by 15 seconds of rest. You can adjust the ratio according to your ability and preference. For example, beginners may start with a 1:1 ratio (e.g., 20 seconds on, 20 seconds off) and gradually increase the work time or decrease the rest time as they get fitter. Advanced exercisers may opt for a 3:1 or 4:1 ratio (e.g., 45 seconds on, 15 seconds off) to challenge themselves more.

  • Do a proper warm-up and cool-down. Before starting your HIIT workout, do at least 5 minutes of low to moderate intensity exercise to warm up your muscles and joints and prevent injuries. After finishing your HIIT workout, do at least 5 minutes of low intensity exercise to cool down your body and heart rate and prevent dizziness or fainting.

  • Start small and progress gradually. HIIT is very demanding on your body and mind, so don't overdo it. Start with a short duration (e.g., 10 minutes) and a low frequency (e.g., once or twice a week) and gradually increase the duration (e.g., up to 30 minutes) and frequency (e.g., up to four times a week) as you get more comfortable and confident with HIIT. Remember to listen to your body and take breaks or modify the exercises as needed.

  • Have fun and be creative. HIIT is a great way to spice up your workout routine and keep yourself motivated. You can experiment with different exercises, durations, intensities, rest periods, and formats to find what works best for you and what you enjoy the most. You can also do HIIT with a friend or a group to make it more fun and social.


HIIT is a powerful and efficient way to hit it with your fitness goals. By doing short bursts of intense exercise followed by brief recovery periods, you can burn more calories, improve your cardiovascular and m


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