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A period of high-intensity exercise; for example, sprinting for 30 seconds.

A period of low-intensity exercise or rest; for example, walking for 1 minute.

The level of effort required during the work intervals; often 80-95% of maximal heart rate.

The total time of the HIIT session, often between 4 and 30 minutes per session.

The number of HIIT sessions per week; usually between 2 and 5 times per week.

The sum of all the work intervals; for example, 8 bouts of 30 seconds equals 4 minutes of total work.

A subjective measure of exercise intensity; on a scale from 1 to 10, HIIT should feel like an 8 or 9.

The point at which muscles start to work without oxygen, anaerobically; HIIT often works at or above this threshold.

One complete sequence of high-intensity and recovery intervals; for example, 30 seconds on, 1 minute off.

A specific type of HIIT workout: 8 rounds of 20-second high-intensity work followed by 10 seconds of rest.

A variation of HIIT with less intense but still high-intensity intervals, without full recovery; for example, bodyweight squats for 7 minutes.

The maximum rate at which the body can use oxygen during exercise; HIIT can increase VO2 max efficiently.

The increased rate of oxygen intake following strenuous activity; in HIIT, this can contribute to additional calorie burn after the workout.

Ranges of heart rates that correspond to different levels of exercise intensity; HIIT aims for the higher zones, typically zone 4 or 5.

A low-intensity activity that helps to lower heart rate and clear lactic acid; for example, moderate cycling after sprints.

A form of body conditioning or resistance training using high-intensity aerobics; for example, rotating between different exercise stations.

Exercises intended to increase the storage and delivery of energy for any activity; HIIT falls under this category.

The systematic planning of athletic or physical training; within HIIT, it involves varying intensity, duration, and frequency over time.

Exercises that aim to produce fast and powerful movements; can be part of a HIIT routine, such as jump squats.

The state in which a person expends more calories than they consume; HIIT can help create a caloric deficit for weight loss.

The ratio of time spent in high-intensity intervals to time spent in recovery; for example, 1:1 or 1:2 in HIIT.

Workouts that train movement patterns similar to everyday life; HIIT can be functional by mimicking daily activities like carrying heavy items.

The practice of gradually reducing the intensity of exercise to restore normal heart rate and blood flow; might include stretching or walking after a HIIT session.

Gradually increasing the stress on the body during exercise; in HIIT, it could mean increasing the number of repetitions or the intensity of intervals.

The percentages of fat, bone, water, and muscle in human bodies; HIIT can improve body composition by reducing body fat and increasing muscle mass.

The combination of different exercises for different parts of the body; HIIT might be integrated with other activities like cycling or swimming to cross-train.

The body's process of adjusting to increased demands; HIIT challenges the body, requiring it to adapt by improving fitness levels.

A version of HIIT that primarily targets the aerobic system, using exercises like running or cycling at high intensity with short recovery periods.

A byproduct of anaerobic respiration; its accumulation in muscles can happen during HIIT and lead to fatigue.