High intensity interval training (HIIT) is a type of cardiovascular training which is beneficial to burning fat in a short and intense workout that lasts anything from 15 to 30 minutes. Unlike normal cardio training that can endure for well over an hour, high intensity interval training is intense and cannot be sustained for longer than half an hour. In other word, walking on a treadmill at a moderate pace for an hour is easy, but sprinting and jogging intervals cannot be maintained for the same amount of time.

Most high intensity interval training sessions have a 2:1 ratio which determines the time spent on each interval and the associated rest, which is minimal. This running form of high intensity interval training can involve sprints slightly above maximal oxygen uptake (VO2 max) for a very short period of time, coupled with adequate recovery periods or just below VO2 max for a slightly longer period. High intensity interval training has been known to improve VO2 max which increase lung capacity, endurance and performance.

A high-intensity interval training session involves six to ten repetitions of high intensity exercise, separated by medium intensity exercise. Unlike traditional cardio activity which is more rhythmic and easier on the muscles, these intervals are more challenging and give the body a different type of workout. It is crucial to start the session with a warm up period (muscles need to be prepared and warm for the intense exercise to follow). A cool down period is also recommended at the end of the session.

Advantages of high-intensity interval training: Fast twitch muscle fibers (types II) are mainly utilised in exercise: fast twitch fibres are more compatible with short, intense bouts of exercise. A reduction in training time (burns more calories than steady state cardio) and an increase in performance. An increased resting metabolic rate (your metabolic rate stays elevated longer after the workout is over) due to excess post-exercise oxygen consumption. Disadvantages of high-intensity interval training: Possible risks of injury (especially if there is inadequate warm up) May not be for everybody and certainly not for beginners (consult a doctor, coach or a fitness specialist before starting such a program)

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