Regardless of how you implement this strategy, high intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up. The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising. This would be considered one “round” or “repetition” of HIIT, and you would typically complete 4–6 reps in one workout. The actual activity being performed varies but can include sprinting, biking, jumping rope, or other bodyweight exercises.įor example, a HIIT workout using a stationary bike could consist of 30 seconds of cycling as fast as possible with high resistance, followed by several minutes of slow, easy cycling with low resistance. Typically, a HIIT workout will be 10–30 minutes in duration.ĭespite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise ( 6, 7). Interestingly, it is perhaps the most time-efficient way to exercise ( 4, 5). HIIT involves short bursts of intense exercise alternated with low intensity recovery periods. What is high intensity interval training?
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