HIIT

Definition

HIIT, or High-Intensity Interval Training, is a form of workout that alternates between short bursts of intense activity and fixed periods of less-intense activity or rest.

Scientific / Technical Definition

High-Intensity Interval Training (HIIT) is a cardiovascular exercise strategy that incorporates alternating brief periods of anaerobic exercise with recovery periods. These intervals aim to improve cardiovascular health, endurance, and fat loss by maintaining a high level of intensity during workout sessions followed by periods of rest or low-intensity movement.

Benefits

• Improves cardiovascular fitness
• Enhances fat loss
• Increases metabolic rate
• Reduces insulin resistance
• Boosts aerobic and anaerobic endurance

Examples

• Sprint for 30 seconds, walk for 1 minute, repeat for 20 minutes
• Cycle at full speed for 20 seconds, then slow pace for 40 seconds
• Jump rope intensely for 1 minute, slow jumps for 2 minutes

Additional Information

• Side effects: HIIT may lead to increased risk of injury if not performed with proper form and supervision, especially in beginners or individuals with pre-existing medical conditions.

Related Terms

• Cardio
• Aerobic Exercise
• Interval Training
• CrossFit
• Tabata

References

• The Effectiveness of High-Intensity Interval Training on Cardiorespiratory Fitness and Body Composition in Healthy Adults: A Systematic Review and Meta-Analysis
• High-Intensity Interval Training: a review of its impact on skeletal muscle