What is high-intensity interval training?
High-intensity interval training (HITT) is a form of exercise in which short periods of intense exercise are alternated with less intense recovery periods. It also may be called high-intensity intermittent exercise (HIIE), sprint interval training (SIT), or Tabata (after the professor who studied this type of training in Olympic speed skaters).
Any form of cardiovascular exercise can be used to develop a HIIT program. A session usually lasts from five to 30 minutes, and intervals can range from five seconds to eight minutes. The high-intensity interval should be performed at 80 to 95 percent of your maximal heart rate. Recovery periods should be performed at 40 to 50 percent of your maximal heart rate. The workout then continues with alternating high-intensity and recovery periods until completion.