An aerobic exercise protocol that utilizes alternating periods of high intensity activity and low intensity rest or recovery
Intervals vary between 10 seconds and 1 minute
Total workout lasts 5-30 minutes
HIIT workouts are only done 2-3 days per week to allow for adequate recovery
What are the advantages of high-intensity interval training?
Can be completed in half the time of a traditional steady state cardio session
Can be done with or without equipment (good option for home workouts)
Alleviates boredom by alternating between a variety of exercises and aerobic activities
Same benefits as steady state cardio, with less overall volume
Can be used to build strength and aerobic capacity at the same time
How much is enough?
The U.S. Department of Health and Health Services recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity spread throughout the week. An analysis of various HIIT protocols concluded that performing HIIT sessions that last 30 minutes or less, 2-3 times per week, yielded the same and sometimes greater health improvements than longer moderate-intensity sessions (Gillen & Gibala, 2014).
Is HIIT for everyone?
HIIT workout intensity, duration, and volume are adaptable, making HIIT suitable for all ages and fitness levels. The key is to remain within 77-95% of your maximum heart rate (Gillen & Gibala, 2014). The American Council of Exercise provides useful information for adjusting these variables and designing your own HIIT workout routine.
Do people stick with it?
High-intensity training is commonly associated with a lack of adherence, but further research has found high-intensity interval training to be a more appealing and enjoyable alternative. Vigorous activity done in intervals is perceived more pleasurable than continuous activity (Kilpatrick et al., 2015). A 2016 study with sedentary adults also found that enjoyment increases even more as our bodies adapt over time (Heisz et al., 2016).