High-Intensity Interval Training (HIIT) is a teaching style that involves alternating short bouts of intense exercise with periods of rest. Most commonly, these workouts employ short bursts of intense exercise followed by short periods of rest. But how far can HIIT workouts go?

There are many benefits to high-intensity workouts. Not only can they save you time, but they can also help you lose weight, increase your energy, and improve your performance. But can high-intensity workouts really go as far as slow, steady workouts? The answer is yes. High-Intensity Interval Training workouts have many benefits, but they’re not for everyone.

What Is High-Intensity Interval Training?

High-Intensity Interval Training (HIIT) is a new type of training that has replaced the traditional method of slow, steady cardio. HIIT is an intense workout that alternates between short periods of intense activity followed by rest periods. It means performing a high-intensity activity for shorter periods of time, followed by low-intensity activity or rest, resulting in someone’s heart rate pumping and muscles burning. The key here is to push yourself to achieve your best performance for shorter periods of time.

All workouts should be fun, but high-intensity workouts are especially engaging because they focus on speed, power, and technique. These workouts are particularly good for athletes looking to enhance performance or for people looking to lose weight and improve their health. Some benefits of high-intensity workouts include increased strength and muscle mass, weight loss, lower blood pressure, and improved balance and agility.

5 Types of High-Intensity Workouts

TABATA

Tabata training is a great way to burn fat and build muscle. The 20-4-2 protocol is 20 seconds of high-intensity interval training followed by 4 minutes of rest, repeated 8 times for a total of 4 rounds. (The TABATA training is 20 seconds of work followed by 10 seconds of rest for 4 rounds, for a total of 4 minutes.) The 20 seconds of work is the fastest speed you can sprint for (your legs, not your heart), and the 10 seconds of rest is time spent catching your breath before sprinting again.

EMOM

EMOM stands for “every minute on the minute” — a difficult form of interval training, often reserved for CrossFit or cross-training programs. It requires the athlete to train at his or her maximum effort for an entire minute. Then, they rest for one minute before beginning the next minute of training. Each minute of training must last at least 60 seconds, with 15 seconds of rest in between.

LADDERS

Ladder exercises are a form of HIIT. In ladders, you alternate between exercises that work for opposing muscle groups, like lunges with squats, push-ups with planks, and burpees with side planks.

COMPLEXES

Workouts are an exercise addict’s best friend. They’re a way to help rid the body of unwanted fat and build muscle. And when it comes to working out, high-intensity workouts are the way to go. Complex workouts like these are ideal for improving cardiovascular and muscular fitness, increasing strength and endurance, and burning fat.

AMRAP

This acronym stands for “as many reps as possible.” It is a style of workout requiring people who perform them to complete as many repetitions as possible within a time limit. AMRAP workouts were popularized by CrossFit, but they are popular in other athletic and athletic-adjacent communities, too.

High-Intensity Interval Training is all the rage right now when it comes to proper exercise. Like most gym-goers, you’ve probably seen people wearing all-black sweatbands pumping away on bikes, ellipticals, stair climbers, or treadmills while others are blasting away on stationary bikes. And chances are, you’ve thought, “I could certainly do that!”

High-intensity interval training is an exercise method that has gained popularity in recent years. It involves short bursts of intense exercise followed by brief recovery periods. The intense periods are 60 seconds to three minutes long, and the recovery periods are usually shorter than the intense periods. The intensity usually comes from sprinting, cycling, or stair climbing. HIIT can be used to increase endurance, increase metabolism, build strength and muscle, and improve overall health. Athletes, in particular, enjoy HIIT for its ability to deliver fitness benefits in less time.