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The intense work periods may range from 5
seconds to 8 minutes long, and are performed
at 80% to 95% of a person’s estimated maximal
heart rate, the maximum number of times
your heart will beat in a minute without
overexerting yourself. The recovery periods may
last equally as long as the work periods and are
usually performed at 40% to 50% of a person’s
estimated maximal heart rate. The workout
continues with the alternating work and relief
periods totaling 20 to 60 minutes.
What are the benefits of HIIT?
HIIT training has been shown to improve:
• aerobic and anaerobic fitness
• blood pressure
• cardiovascular health
• insulin sensitivity (which helps the exercising
muscles more readily use glucose for fuel to
make energy)
• cholesterol profiles
• abdominal fat and body weight while
maintaining muscle mass