Buzz
High intensity interval training, often abbreviated as HIIT, seems straightforward: exert maximum effort for a brief duration, take a break, repeat, and enjoy the rewards. While HIIT is undoubtedly effective, many people mistakenly label their workouts as HIIT when they aren’t. True HIIT relies on your all-out effort to deliver results.
Interval training encompasses various forms, referring to cycles of intense, near-anaerobic activity paired with rest intervals. HIIT is one type, alongside fartlek and Tabata (a specific form of HIIT). However, not all interval training qualifies as HIIT.
Will Levy, the lead trainer at Melbourne Strength & Conditioning, shared insights during a brief discussion on interval workouts:
Many people misunderstand HIIT by prioritizing cardiovascular exhaustion. The key difference is that HIIT aims to enhance maximal effort—focusing on strength, speed, and power—while other intermediate training methods target cardiovascular endurance.
There are two common mistakes people make with HIIT workouts:
They fail to push themselves HARD enough: Often, individuals might exert themselves “fairly hard” for a while and then slow down to rest. According to Will, this is actually a form of fartlek training. Genuine HIIT is demanding and requires your absolute maximum effort, whether on a bike or a run, typically lasting 6 to 15 seconds. Will mentions that sometimes even 3 to 4 seconds can suffice, with 20 seconds being the upper limit, as sustaining 100% intensity beyond that is nearly impossible, even for elite athletes.
They don’t truly rest during recovery periods: Will emphasizes that rest in HIIT isn’t about slowing down or easing up—it’s about complete rest.
There are various ways to structure your work-to-rest ratio. Generally, longer rest periods paired with shorter bursts of effort make HIIT ideal for explosive, power-focused exercises. For instance, you could sprint all-out for 10 seconds and rest for 50 seconds. To maximize the benefits of a true HIIT session, ensure you’re giving everything during those 10 seconds. By the end, you might feel exhausted, dizzy, or even nauseous, which is why it’s crucial not to overdo HIIT, especially if you’re a beginner.
That said, interval training, in general, is highly effective. Explore this article for some practical interval training ideas to kickstart your journey.
Image by whologwhy.
