HIIT (High-Intensity Interval Training) is a training protocol that involves short bursts of intense exercise followed by brief periods of active recovery or complete rest.
A typical HIIT session starts with a warm-up.
Then, cycles of high-intensity work periods (e.g., 20-60 seconds) are alternated with recovery periods (e.g., 10-90 seconds) for a set number of rounds or total duration (e.g., 10-30 minutes).
The high-intensity phase should be performed at maximum or near-maximum effort, pushing your heart rate to 80-95% of its maximum.
The recovery phase allows your heart rate to drop to 40-50% of its maximum.
Examples of exercises within a HIIT circuit include sprints, burpees, jump squats, mountain climbers, kettlebell swings, or battle ropes.
