HIIT (High-Intensity Interval Training) is a training method that alternates short periods of intense exercise with recovery periods.
A typical HIIT structure: 30 seconds at maximum effort, 30 seconds rest, repeated for 15–25 minutes. The key is that the 'on' intervals are genuinely high-intensity — not a jog, but a sprint or full effort.
HIIT produces significant cardiovascular adaptations in less time than steady-state cardio. It also creates a post-exercise calorie burn effect (EPOC) that can last 12–24 hours. However, it is physically demanding — it cannot be done daily without adequate recovery.
Yes, with modifications. Start with 2:1 rest-to-work ratios, low-impact exercises, and 2 sessions per week. Build intensity progressively over 4–6 weeks.
Track your sessions with our free HIIT workout tracker.