Interval training is often touted as the best way to burn fat and expend high amounts of energy during a workout. It is also great for people who don’t feel that they have a lot of time to devote to fitness. A high intensity interval training session (sometimes called HIIT) can be completed in under 30 minutes.

HIIT alternates between rounds of high intensity exercise immediately followed by a low intensity recovery period. That recovery period allows you to renew your focus (both physically and mentally) before having to go all out again. While interval training can be done using any cardio modality like running, biking, or stair climbing, I’m a runner, so I’ll use running as an example.

After a 5 minute warmup (a brisk walk to a light jog depending on your fitness level), you would begin your first high intensity interval, consisting of running as hard as you can for at least 30 seconds. You can push yourself hard for 30 seconds, right?

Following that, your intensity goes back down to where you were during your warm up. Psychologically, you can use this rest to help get through the hard part. Repeat this process several times and end with a 5-10 minute cool down (and some stretching).

The thing with HIIT that a lot of people tend to overlook is that it only works effectively if you really push yourself on the high intensity portions. When you get to the recovery portion, you should be out of breath and totally gassed. You also have to be prepared to turn the heat back up right away once you are recovered, which can be very demanding mentally as well as physically. Remember, though, you can’t get fit without doing the work.

HIIT is one time when I do advocate the use of treadmills because of the convenience of the timer and the ease of measuring speeds and distances. Nothing beats doing an interval workout at a track with a stopwatch, though, if you have that option.

Trainer Tip:
While HIIT cardio is a great way to maximize your time, it should not be the only type of cardio in your routine. Threshold training and active recovery days are also important components of a well rounded running program.