All About High-Intensity Interval Training

High-intensity interval training (HIIT) is any workout that alternates between intense bursts of activity and less-intense activity or rest.

That’s why it’s called “interval training” – you are doing work and rest in intervals.

A simple example of this is sprinting as fast as you can for one minute and then walking for two minutes. You would then repeat those intervals.

A common ratio of work to rest is 1:2, where you work as hard as your can for a set time (10 seconds, 30 seconds, one minute) and then rest twice as long (20 seconds, one minute, or two minutes).

Any intense activity paired with a low-intensity activity will work for your intervals. The typical HIIT workout lasts 25-40 minutes, but you can work within your limitations.

Be as simple or as creative as you wish. I’ve created a sample HIIT workout for you at the end of the article


Benefits of HIIT

There are many good reasons for trying HIIT workouts:
  • It’s efficient
  • It burns fat, not muscle
  • You don’t have to use equipment (but can)
  • It’s not at all boring
  • You’ll improve your heart health
  • You can do it anywhere
  • It’s challenging and adaptable to any fitness level
A Note

We at veedah love a good HIIT workout, but it isn’t the only type of training you should be doing, and doing too much of it can backfire on you.

At a maximum, do HIIT three times a week with less intense cardio and weight lifting sessions in between.

You should always check with your doctor before starting a high-intensity exercise routine.

HIIT Workout to Try

Warm-Up
  • Forearm plank (45 sec/rest 15 sec)
  • Squat jumps (45 sec/rest 15 sec)
  • Push-ups (45 sec/rest 15 sec)
  • Bicycle crunches (45 sec/rest 15 sec)
  • Lateral lunges (45 sec/rest 15 sec)
  • Mountain climbers (45 sec/rest 15 sec)
  • Repeat 3 times

Cool Down & Stretch

Learn more about High-Intensity Training with this other article.