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In a pool or on a track, skip the timer and use laps instead: Try going at a high intensity for one lap, and then recover for two laps. You can incorporate HIIT into your usual treadmill cardio session by sprinting or increasing the incline during the high-intensity segment, and slowing down or decreasing the incline during the rest period. You can turn any activity into a HIIT workout without a heart rate monitor: For example, if you walk as fast as you can for 30 seconds and then walk slowly for a minute, you’re performing HIIT. HIIT is a form of exercise where you alternate between short periods of vigorous effort (77 to 93 percent of your maximum heart rate, if you’re counting) and easier recovery periods.
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So don’t be intimidated by HIIT! Discover how this type of training can help you exercise more efficiently, and give it a try with our beginner-friendly plan. What’s more, you can turn nearly any activity (even walking and swimming) into a HIIT session. Since perceived effort is subjective-for example, what feels really hard to your friend may be just moderate to you-interval training is completely customizable. HIIT involves switching between periods of vigorous and easy intensity exercise. Interval training can be safe and beneficial for anyone-even beginners. Programs like CrossFit and Insanity™ helped popularize high-intensity interval training (HIIT), but their hardcore reputations also created the image that HIIT is only for the fittest people.