High-intensity interval training or HIIT is a form of exercise that alternates intense anaerobic bursts that require from 80% to 95 % of your effort and slower recovery periods. The duration of HIIT could range from 10 to 30 minutes. The work-to-rest ratio might vary too. A good place to start is a 1:2 ratio, with one minute of work and two minutes of rest. Once you get used to it, the rest periods will slowly decrease, while the intensity of your work intervals will increase.

HIIT increases the metabolic rate for hours after your workout. In spite of its short duration, these sessions are effective for building muscles, burning fat, and getting fit fast. This is a great way to lose weight and keep your body toned without spending hours in the gym. HIIT doesn’t only help you look good; it’s also great for your health. Such training improves oxygen consumption, reduces blood pressure, and lowers insulin and blood sugar levels. HIIT is an efficient program that can be adjusted to fit all fitness levels.

If you are a beginner, try to stick with a lesser number of reps and lower intensity. More advanced exercisers can try to push the training pace out of their comfort zone. It might be hard to keep forcing yourself into the anaerobic zone, when your heart is pounding and you feel short of breath, but HIIT workouts make anaerobic training a lot easier with the rest that goes after each intense interval.

You can transform almost any type of exercise into a HIIT program: running, walking, bodyweight exercises. HIIT workouts are convenient and require absolutely no equipment. All you need is a little bit of open space and your own motivation to work out.

Choose HIIT to get the maximum exercise benefits in the minimum amount of time.