What does high-intensity interval training (HIIT) involve?

High-intensity interval training (HIIT) is characterized by short bursts of intense exercise followed by periods of rest or lower-intensity exercise. This training method is designed to push the body to its maximum effort for a brief period, often lasting anywhere from 20 seconds to several minutes, which is then interspersed with recovery intervals. This approach allows for greater calorie burn in a shorter timeframe and can improve both aerobic and anaerobic fitness levels.

The essence of HIIT lies in the alternating patterns of intensity, which induce significant cardiovascular and metabolic adaptations. By incorporating high-intensity work, the body experiences increased heart rates and energy expenditure, making HIIT a particularly effective workout for improving fitness and burning fat without requiring long workout sessions. The rest or lower-intensity periods allow the body to partially recover, making sustained high-intensity efforts more achievable within a workout.

Other training methods mentioned, like constant moderate-intensity exercise or long durations of low-intensity workouts, do not capture the intervals of intensity that define HIIT. Similarly, limiting exercise to only strength training does not align with the broad scope of HIIT, which may incorporate elements from both cardiovascular and strength components but emphasizes intense bursts of effort.