HIIT stands for high intensity interval training. During a HIIT workout, you give your maximum effort (100%) for short bursts of time (20-60 seconds). This is followed by brief periods of active recovery or minimal effort. The maximum effort to minimum effort is often in a 2:1 ratio.

Here’s an example of a HIIT circuit. Let’s consider sprinting. After warming up, start with an all-out 20-second sprint. The sprint is then followed by a 10-second recovery (walk). You complete this at least 8 times. A total of 3 to 5 different movements will give you a 12- to 20-minute HIIT workout. Simple, right?

Why does HIIT work?

Popular teaching tells us that a workout should last an hour. At least half an hour, right? So, is a 20-minute HIIT workout really effective? To be honest, the original research showed results with just a 4-minute workout! HIIT is not just a trend or a fad. It’s here to stay. Here’s a quick review of the science:

In 1996, Izumi Tabata, PhD, published a ground-breaking stu...