High-Intensity Interval Training (HIIT) is based around the alternation of short, high-intensity intervals and recovery phases. HIIT is used above all in endurance activities: cycling, treadmill, elliptical trainer or swimming.
The idea behind HIIT is to take the body to its working limits in the shortest possible time. A number of intervals are then set (for example a 60-second work phase), during which the exerciser trains at maximum intensity and heart rate. This is followed by a recovery phase (for example 120 seconds) during which cardiac activity is low.
The recurring alternation of working peaks and short rest cycles has the effect of increasing endurance more effectively and in a shorter space of time. The workout can be completed in 15 – 20 minutes. The number of intervals can vary between 4 (for beginners) and 12 (for professionals).
Recent studies have demonstrated that HIIT is much more effective at burning body fat than classic muscle training requiring long sessions and series of repeated exercises.
A workout based around high-intensity interval training is particularly suited to people who practice sports in their free time or people who take part in a wide range of sports. HIIT training is most suitable for the following methods: interval running on a treadmill, spinning classes, and outdoor sprinting.
The intensity of the intervals can be adjusted to each individual’s capabilities.
