What Is High Intensity Interval Training (H.I.I.T.)?

In our previous blog post I promised to explain High Intensity Interval Training (H.I.I.T.), and help you to not confuse it with High Intensity Training (H.I.T.).

High-intensity interval training (H.I.I.T.) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense sprinting with less intense active recovery periods. Though there is no universal H.I.I.T. session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant’s current fitness level.

Most of the research on H.I.I.T. has been done using a cycling ergometer, but other exercises like running, stair climbing and uphill walking can also be used.


There is no specific formula to H.I.I.T.;  A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking, repeated to failure.

Since H.I.I.T. is essentially cardio, not strength training, it is not as effective for treating obesity, or improving muscle and bone mass.

Please don’t confuse H.I.I.T. with High Intensity Training (H.I.T.)!

H.I.T. is strength training that also positively affects cardio-vascular conditioning and flexibility, in the shortest time possible.  Since it it essentially a strength training program, it strengthens your muscles and builds your bones, unlike High Intensity Interval Training.

kristina houser photography

H.I.T. is also effective for treating obesity; by adding muscle mass, you increase your Basal Metabolic Rate (BMR), meaning your body requires more calories at rest every day.  When your body needs more calories, and you don’t increase your food intake, you will burn stored body fat to make up the difference :).  Cardio-vascular training alone, including H.I.I.T., does not offer this benefit.

H.I.T. is a scientifically based, safe and efficient way to build muscle, burn fat and get in the best shape possible. High Intensity Training works for all ages and stages of life; the busy professional, someone planning to have surgery or recovering from an injury, the weekend warrior, the pro athlete,  and those that just want to look and feel better and be STRONG and FIT for life.

If you have never tried it, come to Rock Solid Fitness for a FREE initial workout.



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