HIIT Training 101: The Complete Guide

High-Intensity Interval Training (HIIT) has revolutionized fitness. Here's everything you need to know to harness its power effectively.

What is HIIT?

HIIT alternates between:

**High-intensity bursts**: 80-95% max effort

**Recovery periods**: 40-50% effort or rest

**Duration**: Typically 20-30 minutes total

The Science Behind HIIT

EPOC Effect

"Afterburn" continues calorie burn for hours post-workout

Metabolic Adaptations

Improved insulin sensitivity

Enhanced fat oxidation

Increased VO2 max

Time Efficiency

30 minutes of HIIT = 60+ minutes steady cardio

Sample HIIT Protocols

Tabata (4 minutes)

20 seconds work

10 seconds rest

8 rounds

30-30 (15 minutes)

30 seconds work

30 seconds rest

15 rounds

EMOM (20 minutes)

Exercise at top of each minute

Rest remainder of minute

20 rounds

Best Exercises for HIIT

Bodyweight

Burpees

Mountain climbers

Jump squats

High knees

Equipment-Based

Rowing

Cycling

Battle ropes

Kettlebell swings

Common Mistakes

❌ Going too hard too often

❌ Skipping warm-up

❌ Poor form during fatigue

❌ Not enough recovery days

Programming Tips

2-3 HIIT sessions per week max

48 hours recovery between sessions

Combine with strength training

Progress intensity gradually

Our Verdict

HIIT is incredibly effective but requires proper programming to avoid burnout and injury.

Effectiveness Rating: 4.9/5 ⭐

Start slow and build up your HIIT tolerance over time.