HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.
Despite how short the workout is (45 min), it can produce health benefits similar to twice as much moderate-intensity exercise.
The actual activity being performed varies but can include sprinting, jump rope or other functional bodyweight exercises.
For example, a HIIT workout using sprinting could consist of 30 seconds of short sprints, followed by several minutes of slow, easy walking or bodyweight exercise.
This would be considered one “round” or “repetition” of HIIT, and you would typically complete 4 to 6 repetitions in one workout.
The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising.
Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up.
Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — but it may also provide some unique health benefits.