HIIT stands for high-intensity interval training, which refers to the short

bursts of intense exercise alternated with low-intensity recovery periods.

HIIT is quick and anything but boring, as its exacting work-to-rest ratios
make it arguably the most time-efficient way to exercise and burn calories. You
can use the HIIT protocol to build your entire workout, or apply it to just a few
sets to create super-charged finishers.
The key to making HIIT work: The intensity.
You can’t coast through your work periods when doing HIIT. The
protocol is designed to give you chances to go hard, so you need to take
advantage of those chances.
That means working hard, but it doesn’t mean going completely 100
percent with your intensity.
If you’re completely new to exercise, don't go truly all out all at once.
Instead of 15 to 30-second intervals executed at near-100 % intensity, intervals
of 1 to 3 minutes at closer to 80 % of maximum effort, followed by up to 5
minutes of lower intensity exercise, have also been shown effective for weight
loss.
In fitness groups HIIT and "interval training" are often used
interchangeably. Make no mistake: True HIIT requires you to be explosive and
intense during your work period.
Work periods here are typically larger than rest periods. Working for 40
seconds and resting for 20 is significantly different to resting for 40 and working
for 20, with longer work periods generally being better for improving endurance
and shorter ones better for power.
There aren’t any hard and fast rules when it comes to HIIT in terms of the
type of exercise you do. It can be done with bodyweight moves, cycling, running
or weights, just as long as you’re able to do it at a high intensity.
 Benefits

Let’s start with the calories you’ll burn, which are many, not only during
the workout but also in the hours afterwards. The latter comes from the excess
post-exercise oxygen consumption effect, where your body burns more calories
as it returns to its normal resting state after a workout and adapts to the exercise
you’ve done. This effect increases with the intensity of the exercise you do,
which is why HIIT is such an effective fat burner.
HIIT also increase your VO2 max, which is the amount of oxygen your
body can use and is an indicator of cardio fitness.
There are also logistical benefits to HIIT, like the fact your workout takes
less time so you can fit it into a lunch break. And while it’s tremendously hard
work, the short, sharp challenge of HIIT ensures you’ll never get bored with
your training.

HIIT workouts

The Basic Sprint Interval

Here’s your ideal HIIT workout — and it’s pretty simple too. Warm up
very seriously, u don’t want to get an injury. After your warm-up start with a
quick 3-minute jog, then immediately boost the speed so you’re sprinting as fast
as you can for 15 to 20 seconds. After that walk, or jog at a very slow pace for
one minute. Then it’s back to sprints.
Repeat this for 10 rounds and you’ll get 15 minutes of good sweat.

The Bodyweight Circuit

Here, you’ll choose a bodyweight move and do it for 20 seconds. Then
you’ll rest 10 seconds. Do a maximum of 8 sets.
Integrate moves like burpees, squats, high knees, spiderman push-up and
mountain climbers.
Repeat this circuit 2 times!

The Bike Sprint

With a stationary bike, blow up your quads and hamstrings with this
sneaky HIIT workout. Pedal as hard and fast as you possibly can for 30 seconds,
focusing on turning your legs over at a fast pace. Make sure you have some
resistance on the bike, too; don’t set it to the lowest resistance. After that, pedal
slowly for one minute at an easy pace.
Repeat this for 10-20 rounds.

The Hill Sprint Series

Sprinting on an incline is a brilliant way to train, preventing you from
overstriding and also decreasing the impact on your joints. You’ll be far less
prone to a hamstring tweak on a hill sprint than you would be on a flat surface.
This one programs itself, too, and doesn’t force you to constantly stare at
the clock. Find a hill and sprint up for 20-30 seconds. Then walk back down to
your starting point; this serves as your recovery period. Repeat for 10 rounds.

The Total Body Beatdown

After a good warm up, set a timer for 12 minutes, and get ready to rock
your whole body. This is EMOM (Every minute on the minute) circuit. That’s
mean every minute you must start the movement.
So you’ll have one minute to do each move, then you’ll rest until the
start of the next minute. The faster you finish your reps, the more time you get to
rest. Don’t get sloppy with your technique, though; continue to do good quality
reps, even though you do want to move fast.
Minute 1: 15 air squats
Minute 2: 15 burpees
Minute 3: 10 lying Superman holds
Repeat 4 times.
 After a HIIT workout the cool-down
Stretch it out: Walk slowly on the spot, making sure that you feel relaxed
and stretched out. When you are ready, come to a standstill and roll your
shoulders backwards in a reverse movement. Repeat this, and then switch to
rolling your shoulders in a forward motion. Bring your arms overhead so that
hands are clasped together, with your feet hip distance apart. Bring your arms
down towards the floor and then raise them back up. Tip your arms to one side
so that you feel a stretch all the way down, and then repeat with the other side.
And relax. Exercise complete!

High-intensity interval training is a very efficient way to exercise, and

may help you burn more calories than you would with other forms of exercise.
Some of the calories burned from high-intensity intervals come from a higher
metabolism, which lasts for hours after exercise.
Overall, HIIT produces many of the same health benefits as other forms of
exercise in a shorter amount of time.
These benefits include lower body fat, heart rate and blood pressure. HIIT
may also help lower blood sugar and improve insulin sensitivity.
So, if you are short on time and want to get active, consider trying high-
intensity interval training.

STAY FIT, STAY HEALTHY!