What defines a high intensity interval workout?
Written by
David Nelson
Reviewed by
Prof. William Dalton, Ph.D.High-intensity interval training combines equal repetitions of maximal-effort sprints with relatively easy recovery periods. This technique creates a large metabolic demand. You work very hard for 20-60 seconds, then have a recovery period. Workouts typically are less than 30 minutes in duration. Compound movements are those in which multiple muscle groups work at the same time.
The correct work-to-rest ratio is the foundation of an effective HIIT routine. Beginners should start with longer recovery times. The recovery time should be shortened periodically as fitness improves. This creates injury-free, explosive movements, allowing you to maintain correct form. The best indicator of exertion is your breathing.
Work Interval Characteristics
- Duration ranges from 20-60 seconds maximum effort
- Target 85-100% of your maximum heart rate
- Focus on compound movements like burpees or squat jumps
- Perceived exertion should reach level 8-9 on 10-point scale
Recovery Phase Essentials
- Active recovery maintains 50-60% maximum heart rate
- Complete rest allows full physiological reset when needed
- Duration matches or exceeds work interval length
- Focus on controlled breathing and mental preparation
The rate at which calories are burned varies noticeably throughout work and recovery phases. During intense work phases, one burns 12-15 calories every minute. Recovery phases result in a 5-8 calorie burn every minute. The EPOC effect will continue to burn calories for at least 24 hours after the workout.
*Settings*: Old Standing: xx-01; New Standing: xx01. Compound movements are more efficient during short work cycles. Exercises like mountain climbers involve work of the arms, core and legs simultaneously. Proper technique ensures safety while performing explosive movements. Jumping requires a cushioned landing to protect the joints. A neutral spine position should be maintained at all times.
The body's need for hydration increases significantly during HIIT workouts. Drink 7-10 ounces of water every 20 minutes. Electrolyte replacement is necessary for workouts lasting over 30 minutes. Listen to your body's signals to avoid overuse. Consistent practice yields the best results over a long period of time.
Read the full article: 10 Key Benefits of High Intensity Interval Training
