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High-intensity interval training HIIT , also called high-intensity intermittent exercise HIIE or sprint interval training SIT , is a form of interval training , a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level. HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism. HIIT exercise sessions generally consist of a warm up period followed by repetitions of high-intensity exercises separated by medium intensity exercises for recovery, then a cool down period. The high-intensity exercise should be done at near maximum intensity.

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Unless you have a physically demanding job, a dedicated fitness routine is likely your best bet for getting active. HIIT is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods.

One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time. HIIT is any form of exercise that consists of a short burst of intense exercise that precedes a period of rest or low-intensity exercise.

1.Burn a Lot of Calories in a Short Time

The period of intense exercise can vary from less than 45 seconds to a few minutes. People then rest or do gentle exercise for a similar time frame before repeating the sequence.

An entire HIIT workout may be as short as 15—20 minutes, but it provides a wide range of benefits. Its short duration can make it a very practical and effective choice for people who find it difficult to commit to longer sessions.

What is High Intensity Interval Training (HIIT)?

HIIT also requires no equipment or gym membership, so people can do it anywhere at a time that suits them. One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking. In this study, a HIIT repetition consisted of 20 seconds of maximal effort, followed by 40 seconds of rest.

Although each workout session was 30 minutes long in this study, it is common for HIIT workouts to be much shorter than traditional exercise sessions. This is because HIIT allows you to burn about the same amount of calories, but spend less time exercising. Despite the benefits of exercise, not everyone is keen or able to commit to regular sessions. One of the most common barriers is a lack of time.]