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A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.

The original protocol set 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.

HIIT is considered to be an excellent way to maximize a workout that is limited on time

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Paul M HIIT Tribe

Really intersesting read. My HIIT sessions in my lunch break are 30 mins max. Out of work they are a maximum of 50 mins. Amanda is right when she says you should be wiped out at end of session, otherwise it's not HIIT, more steady state work. This...

Loretta A HIIT Tribe

Great article.  I think I read somewhere tha you should leave 36 hours between HIIT session as they have an effect on your central nervous system.  

A lot of people think they are doing HIIT sessions but then don't quite understand that a HIIT se...

Amanda C HIIT Tribe
Sharene B HIIT Tribe

I like to use the treadmill in conjunction with a weights routine. Like completing hiit based circuits - so rotate from an upper body exercise to a lower body to and ab and then a 200m sprint on the treadmill and than back to the beginning.

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