High-Intensity Interval Training (HIIT) is a workout method that alternates between short bursts of intense exercise and brief recovery periods. These high-intensity intervals push your heart rate up significantly, typically to 80% or more of your maximum heart rate. The subsequent lower-intensity recovery periods allow for a brief respite before the next high-intensity burst. This cyclical pattern is repeated for a set number of rounds or a specific duration.
The appeal of HIIT lies in its efficiency. Because of the high intensity, HIIT workouts can often deliver similar or even better results than longer, steady-state workouts in a shorter amount of time. This makes it a popular choice for individuals with busy schedules. HIIT workouts can incorporate a variety of exercises, including bodyweight movements like burpees and jumping jacks, as well as exercises using equipment such as bikes, treadmills, or weights.
Benefits of HIIT include improved cardiovascular fitness, increased calorie burning both during and after the workout (the "afterburn effect"), and potential gains in strength and muscle endurance. Due to its demanding nature, it's often recommended to start slowly and gradually increase the intensity and duration of HIIT workouts as fitness levels improve.