High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15-30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint.

n example of a HIIT session may be as follows: Use this scale of 1-10 (1 being a casual walk and 10 being sprinting as hard you can) to help clarify the intensity level of the run. For this exercise, it is most efficient if it is done on a track or at least outdoors instead of on a treadmill. Begin with a five minute warm up jog at about a 4-5 followed by a couple of minutes of stretching. Then start with a jog at about a 5-6 intensity level for 60 seconds and then sprint at an 8-9 intensity level for 30 seconds. Repeat this cycle 6-8 times depending on how fit you are (Beginners should limit themselves to 6 cycles and more advanced HIIT users should strive for 8 cycles). Your HIIT session will look something like this: Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds). After you complete your cycle, you should also have a cool down run to help your heart rate return to normal.

A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cool down period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes. HIIT is an excellent way to maximize your workout if you are limited on time as well. Many fitness experts such as Jeff Halevy, a major proponent of HIIT, have made this methodology a cornerstone of their routines for these reasons.