What is High Intensity Interval Training? 05/25/26

For the next few weeks, I will delve into a HIIT program in an attempt to develop endurance. This will be the third tier of the book I am developing.

High-intensity interval training (HIIT) is a style of exercise where you alternate between short bursts of very intense activity and periods of rest or low-intensity movement.

Instead of exercising at a steady pace, HIIT looks more like this:

• Sprint hard for 20–60 seconds

• Rest or walk for 10–60 seconds

• Repeat for several rounds

What makes it “high intensity”?

During the intense parts, you push close to your maximum effort—your heart rate rises quickly, and you’re breathing hard. The recovery periods allow you to catch your breath before the next burst.

Examples of HIIT exercises

• Sprinting or cycling fast

• Jump squats or burpees

• Fast stair climbing

• High-speed bodyweight circuits

Benefits

• Saves time (workouts can be as short as 10–30 minutes)

• Improves cardiovascular fitness

• Burns calories efficiently (even after the workout ends)

• Helps build endurance and some strength

Example quick HIIT workout

• 30 seconds sprint

• 30 seconds walk

• Repeat 10–15 times

Here is a great example:

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Join me on YouTube for the journey as I develop my own program. https://www.youtube.com/@OVSPunltd9