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HIIT (High-Intensity Interval Training)

fitness · medium · 1-1.5 hours/week

What is HIIT (High-Intensity Interval Training)?

Short bursts of all-out effort alternated with rest periods. A 20-minute HIIT session 2-3 times per week improves cardiovascular fitness, VO2max, and body composition — even in experienced strength athletes without impacting their strength.

Is there evidence for it?

EVIDENCEstrong

How do you do HIIT (High-Intensity Interval Training)?

  1. 1.Choose a modality: sprinting, cycling, rowing, burpees, or battle ropes
  2. 2.Warm up for 5 minutes at moderate intensity before starting intervals
  3. 3.Perform 8-10 rounds of 20-30 seconds maximum effort followed by 60-90 seconds rest
  4. 4.Total session: 20-25 minutes including warm-up and cool-down
  5. 5.Limit to 2-3 sessions per week; allow 48 hours between HIIT sessions for recovery

How long does it take?

1-1.5 hours/week.

Is it hard to start?

medium.

Source: Tabata protocol (Izumi Tabata, 1996); Martin Gibala (The One-Minute Workout); extensive meta-analyses
cardio · fat-loss · vo2max · time-efficient · metabolic-conditioning
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