High intensity interval training or HIIT for short is a form of interval training that combines periods of very high intense anaerobic exercise followed by a period of less intense recovery.
A HIIT workout would consist of a warm up period which is followed by six to ten intervals of very high intensity exercise, which should be performed at near maximum effort, with recovery periods at around 50% of maximum effort.
The number of repetitions varies depending on the exercise but ideally aiming for 6 cycles at and least 15 minutes in total but no more than 20 minutes.
High intensity interval training is a great if you are limited on time. You should be aiming for a 2:1 ratio, so if you did 60 seconds of sprinting it should be followed by 30 seconds of recovery.
You can do these types of workouts in the gym or outside. If you are using the gym then equipment like the rowing machine, cross trainer or exercise bike work well. Avoid the treadmill as the time taken to speed up and slow down the treadmill means you are not getting an effective HIIT workout.
Set the levels of the rower, cross trainer or bike high enough that you really have to push yourself on the high intensity part.
Before starting any type of high intensity exercise you should consult your doctor.
