HIIT is cardio that is involved in short periods of high intensity bursts with separated by slightly longer periods of rest. HIIT are great because sessions vary from 10-20 minutes. A good protocol is a 2:1 ratio:
15-20 seconds sprint (100% effort, not just running)
30-35 seconds walk or jog
If you are bad at keeping track of time, a good rule is to sprint the sides of a track, and walk the ends.
The great thing about HIIT is that it is versatile and you are not limited to sprinting and jogging around a track or treadmill. Other forms include: Jump Rope and swimming lengths of a pool.
You are doing HIIT properly if you:
Perform the high-intensity portion at 100% of your effort
Perform the rest portion at around 50% of your effort
Perform at least 6 repetitions of high-intensity separated by rest periods
Benefits of HIIT cardio?
1) Increases VO2 max- the amount of oxygen you can take in during exercise (this means you can last longer when playing football with the guys)
2) Reduces chance of muscle catabolism compared to long duration exercise
3) Increases fast-twitch muscle fibres, which help with weightlifting
4) Burn fat on a time budget
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