High intensity interval training (HIIT) is a form of exercise routine where high intensity/difficulty exercises are alternated with low to moderate ones. This allows for a period of “rest” so that the body can perform at a very high level during the high bursts. This type of exercise is very time efficient, which is great for today’s busy schedules. It affords more gains in aerobic capacity and more calorie and fat burning than a traditional moderately paced exercise.
You can create a plan with running or biking such as going at top speed for 1 minute then slow for 2 minutes and repeating this cycle 5 times for a 15 minute routine. You can also do it with exercises such as squats, pushups, rowing, jump rope, sit ups, or lunges. It just has to be difficult and you will reap the benefits.