High-intensity interval training (HIIT) workout

High-intensity interval training (or HIIT for short) means exerting your body to its fullest for a short period of time, recovering, and then going all out again. For example, in a HIIT workout you'll sprint as fast as you can for a minute, rest for three minutes, and then repeat the cycle. This form of exercise only needs about 20 minutes, so it's perfect for busy folks who don't have time to hit the gym.

The great advantage of a HIIT workout is that it burns more fat than most other forms of exercise, as the body keeps burning fat even after you finish exercising. To use HIIT most efficiently, make short, intense exercise bouts a regular part of your workout regime.

Workout chart
Typically, endurance workouts – jogging, brisk walking, and so on – are done at a medium intensity: about midway on a scale of zero to 10. On that spectrum, high-intensity workouts are a minimum of seven and recovery exercises should be about five to six. Common HIIT activities include sprinting, cycling, climbing stairs and skipping, but you can pick any form of cardio you like.

To get started, pick a HIIT exercise you feel comfortable with, for example, running. First, warm-up at a gentle pace for five minutes. Then, sprint for one minute, slow to a mid-pace run for two minutes, and sprint again. Repeat this three more times. Finish by cooling down at a gentle pace. Follow the below guidelines for a quick, yet effective guide to HIIT workouts.