Why Squash players like HIIT workouts

If you are a Squash player, who is looking an alternative to the gym or perhaps looking for a different kind of workout, then consider taking up HIIT (High Intensive, Interval Training).

Having read so many great articles on HIIT – it is easy to understand why it such a great exercise.

HIIT Squash Player

Compared to other non-machine or equipment based exercises, High-intensity interval training (HIIT) involves a series of exercises your full effort for short bursts of 30 to 60 seconds, and follow it with an even shorter period of rest.

Some of the ideal HIIT exercises for Squash players are burpees, jumping jacks, mountain climbers, push-ups, triceps dips, core crunches, and squats.

In keeping up the times, a specialist HIIT workout programme developed for Squash players was introduced for both recreational (hardcore) and professionals to improve their game –as the result, players have reaped the benefits in their games, in terms of better endurance and agility on the court.

So why will Squash players enjoy HIIT? Well here are the 5 cases for it:

1) Great for weight loss

weight loss

Now if you have put on a few stones (pounds if you are living in the USA), HIIT can help with you lose weight and burn calories.

One of the main selling points of HIIT is that you can burn many calories in a short time. With the modern lifestyle being super busy, cutting out time to exercise can be tough. HIIT workouts cater to the people who want an effective workout and do not have a lot of time to spare.

Now, as a Squash player looking to a bit lose extra weight, a recent study compared with weight training, biking, and running, 30 minutes of HIIT burned 25-30% more calories. During this study, the HIIT repetition consisted of 20 seconds of high-intensity, followed by 40 seconds of rest.

2) Good for mental health

Home based HIIT

Recently an article in 2-Minute Medicine highlighted in a study doing HIIT workouts could be beneficial for your mental health because of their findings in an exercise assessment:

  • In a systematic review and meta-analysis, high intensity interval training (HIIT) led to small improvements in overall mental wellbeing compared to other forms of exercise in healthy populations and those with physical illnesses.
  • Compared to no exercise, those who participated in HIIT had moderate improvements in mental wellbeing, depression severity, and perceived stress compared to inactive individuals.

Note; if you are planning to do HIIT workout as part of your exercise regime always check your GP before proceeding to do this exercise activity.

3) Ideal for senior and junior Squash players

If you are a Squash player turning 60 (or even 50) have reached this milestone age this year, note HIIT workouts are a good exercise to try if do not want to train the gym anymore.

Credit: Senior Fitness with Meredith

Now as we age, memory is one of the things that tend to decline – well by adding HIIT into your fitness routine, you stand to gain a memory boost.

This evidence was backed up by a study published in the Journal of Cognitive Neuroscience, as little as six weeks of high-intensity training (done for 20 minutes at a time) improved the 95 participants’ recall skills. Specifically, they found it improved their high-interference memory—the kind that helps you tells two similar things or memories apart.

Note, please consult your GP before embarking a HIIT exercise regime, or speak with a senior fitness trainer for advice.

For junior squash players, HIIT would be ideal way of introducing them to exercise before using machine based equipment.

Credit: Juice & Toya

4) A convenient exercise

An advantage of HIIT is that you can tailor and customize it to your needs and abilities and you can do HIIT at home.

With a typical HIIT routine, it usually lasts for about 7 minutes, in which you do an exercise for 30 seconds, rest for 5secs etc until your 7 minutes are up.

By changing the time intervals and intensity of training, it can be entirely approachable for all levels of fitness.

The goal of HIIT is to get your heart rate pumping, and how this happens will look different for everyone.

5) Help control your blood sugar levels


If you a Squash player who has Type 2 Diabetes, perhaps consider doing HIIT workouts; as evidence from research conducted in Denmark showed that people with Type 2 diabetes had better controlled blood sugar levels after 12 weeks of HIIT.

Furthermore, for people living with diabetes, HIIT workouts could make a huge difference in controlling your blood sugar levels at a healthy rate; in addition, the exercise helps you to maintain energy levels and avoid that mid-afternoon slump.

Final Thoughts

HIIT sounds like a great alternative to those who long want to train the gym – either way you can still reap the excellent health benefits.

Personally, I would do 1 or 2 days HIIT on my days off from the Squash court – but that is just my own exercise regime to keep me motivated.

Dependent on your location, if you are looking to take up HIIT search for your nearest class and make sure to inform the class instructor of any issues you have as a means to go at your own pace.