Perform repeated short bouts of very intense effort followed by brief recovery to rapidly raise heart rate and stress the cardiorespiratory system.
How to do the HIIT#
- Start with a 5–10 minute warm-up of light movement to prepare your heart and muscles.
- Choose an interval scheme (for example 20–30 seconds hard, 40–60 seconds easy) and set a timer.
- Execute each high-intensity interval at near-maximal effort using any dynamic movement you prefer.
- Use the recovery periods for easy movement or rest so your breathing partially recovers before the next burst.
- Finish with a 5–10 minute cool-down of gentle activity and stretching.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Hamstrings, Calves, Abs
Common mistakes#
- Skipping the warm-up and starting full speed immediately.
- Sustaining maximal effort for too long and burning out early.
- Letting form deteriorate during intense intervals.
- Not taking sufficient recovery between intervals.
- Skipping the cool-down after the workout.
