HIIT Workouts

Dislike the thought of exercising at the same pace all the time? High-intensity interval training (HIIT) may be the answer to your activity apathy.

HIIT is a workout technique that involves short periods of full-speed exercise followed by recovery periods of comfortable intensity; these periods should last as long or longer than the all-out intervals. HIIT can be an effective way to improve fitness, lose weight, and reduce high blood pressure and cholesterol, according to the American College of Sports Medicine. HIIT should supplement, rather than replace, your regular cardiovascular workout. ACE recommends HIIT no more than twice a week for up to six weeks per year. Before trying HIIT, consult your doctor to be sure it's safe for you.

Don't jump into HIIT as soon as your doctor gives you the green light, especially if you're new to exercise; this could cause injury. Build a fitness foundation first by doing moderate-intensity aerobic exercise at least three times a week for several weeks.

You can do HIIT practically anywhere, including at home. Pick an aerobic exercise you enjoy, such as stationary biking, running (outdoors or on a treadmill) or jumping jacks. This example HIIT session from the American Council on Exercise (ACE) is a good way to get started:

• Warm up for five minutes at a low intensity.
• Alternate one-minute, high-intensity spurts of activity with two-minute, moderate-intensity recovery periods, for a total of four sets each.
• Finish with a five-minute, low-intensity cool down.

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