HIIT, or high-intensity interval training, involves alternating between short periods of intense anaerobic exercise and less intense recovery periods. It can improve aerobic and anaerobic capacity while decreasing body fat percentage and metabolic response to exercise. There are several types of HIIT that vary in intensity, duration of intervals, and recovery periods between intervals. When doing HIIT, factors like exercise choice, total session duration, intensity level, and recovery periods should be considered depending on a person's fitness level and time availability. Some practical HIIT session proposals include running, jumping jacks, and bodyweight strength exercises in interval formats for varying difficulty levels.

1. HIIT
HIGH-INTENSITY
INTERVAL TRAINING

2. WHAT
MEANS
HIIT?

3. HIIT
High Intensity Interval Training
"Alternance of short-term periods of intense
anaerobic exercise with less intense periods of
recovery."

4. EFFORT
PHASE
RECOVERY
PHASE

5. WHAT'S IT
FOR?

6. ↑Aerobic
and
anaerobic
capacity
↓ % fat
↑ Metabolic
response to
exercise
↑ Time of
trainning ≤
VO2max

7. HOW MANY TYPES
OF THIS TRAINING
ARE THERE?

8. • Intensity: 80-100% VO2max.
• Reps: 1-8 minuts.
• Rest time: < to the rep.
LHIIT
(HIIT of long
intervals)
• Intensity: 95-105% VO2max.
• Reps: ≤ 30 seconds.
• Rest time: ≥ to the rep.
SHIIT
(HIIT of short
intervals)
• Intensity: 130-160% VO2max (supramax).
• Reps: 3-15 seconds.
• Rest time: 15-40 seconds.
RST
(Repeated sprint
training)
• Intensity: 30-second sprints (maximum).
• Rest time: 30 seconds to 4-5 minuts.
SIT
(Interval training
of sprints)

10. WHAT
SHOULD I
TAKE INTO
ACCOUNT?

11.  Multiple choice alternatives such as walking or
running in plane or inclination, cycleergometer
(bike), elliptical or step.
 Ideal for people with low hourly availability.
 Total working time of 15-20 minutes.
 Totally sedentary people: intensity in the effort
phase ≤ 70% VO2max.

12. PRACTICAL
PROPOSALS?

13. Endurance (easy level)
The proposed exercise is for running on a
treadmill, elliptical or stationary bicycle
8 reps
Effort phase
≤ 70% FCmax
30 seconds
running
Recovery phase
(Active)
≤ 50% FCmax
60 seconds
walking

14. Endurance (difficult level)
The proposed exercise is "Jumping Jacks"
12 reps
Effort phase
≤90% FCmáx
20 seconds
Recovery
phase
(Pasive)
10 seconds

15. Strength (easy level)
Execution of: 1) Push-press 2) Front plate 3)
Stand rowing with bar 4) Squats with medicine
ball
12 reps
(3 times each
exercise)
Effort phase
(maximum
reps)
30 seconds
Recovery
phase
(Pasive)
40 seconds

16. Strength (difficult level)
Execution of burpees.
5-6 reps
Effort phase
(maximum
intensity)
20 seconds
Recovery
phase
(Pasive)
30 seconds

17. BIBLIOGRAPHY
Buchheit, M. & Larsen, P.B. 2013. High-Intensity
Interval Training, Solutions to the Programming
Puzzle. Sports Medicine. Switzerland