HIIT or Miss?

When was the last time you felt like an Olympian while training?

That’s a hard “no” for us too.

But when you do high-intensity interval training (HIIT), you’re practically Simone Biles. After all, the training program was developed in the 1950s to help elite athletes improve their performance.

Admittedly, the Olympian workout was a little more intense than the HIIT routines most people do today — but it still gets Biles in the mood.

And it turns out that HIIT may be able to improve more than just performance. Health benefits associated with HIIT include a reduced risk of cardiovascular disease (the leading cause of death among women in the United States), lower blood pressure levels, and mental health benefits.

But is “high intensity” too intense?

Here’s what the science says and what you need to know about high-intensity interval training.

What is HIIT?

High-intensity interval training is exactly what it sounds like. The training program includes cycles of short, high-intensity training phases alternating with low-intensity recovery phases. Due to the intensity, workouts are short – usually 30 minutes or less.

HIIT can be integrated into almost any exercise routine such as running, walking, cycling or dancing. It’s important to choose something you like so you stay motivated.

The goal is to significantly increase your heart rate to at least 80% of your maximum heart rate during the high-intensity portion. (To find 80% of your maximum heart rate, subtract your age from 220 and multiply by 0.80. For example, if you are 50 years old, your maximum heart rate is 170 and 80% is 136.)

During low-intensity activity, your heart rate decreases but is still elevated compared to your resting heart rate. The sustained increase burns calories and improves cardiovascular fitness – two main benefits of exercise.

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How does HIIT work?

HIIT sessions typically begin with a 5-10 minute warm-up, followed by a cycle of 30 to 90 seconds of high-intensity exercise, depending on what you can tolerate. Then exercise at low intensity for 30 to 90 seconds or longer. Repeat this cycle several times during training.

Here is an example of a HIIT routine for beginners:

Warm up by walking for five minutes
Walk or run as fast as you can for one minute
Return to your warm-up pace or even slower for three minutes
Repeat the cycle five times

Why do people like HIIT?

HIIT has become increasingly popular over the years. You’ve probably seen variations of the workout on social media or online – there are HIIT videos on YouTube that have millions of views.

Training has remained in the spotlight for several reasons:

It’s simple. You can take any cardio exercise – walking, jogging, cycling – and turn it into HIIT by switching up the intensity. You can also apply HIIT to strength exercises like push-ups, squats, lunges, etc. or combine both cardio and strength training. The world is your HIIT oyster!

It’s quick. Most HIIT sessions last between 10 and 30 minutes.

It’s effective. One minute of intense activity is equivalent to about two minutes of moderate intensity exercise. And as you approach your maximum heart rate, post-workout oxygen depletion occurs, which basically means you continue to burn calories even after your workout.

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What does science say about HIIT?

After consulting with everyone’s good friend, science, there is research that supports the potential health benefits of HIIT and the benefits of HIIT compared to other types of exercise.

Here are some of the notable results:

HIIT burns fat. A systematic review of 15 studies found that HIIT workouts led to a significant reduction in body fat percentage in women. Another review of 29 studies found that HIIT was superior to moderate-intensity continuous exercise (MICT) in reducing waist circumference, fat mass, and improving peak oxygen uptake.

HIIT can reduce the risk of cardiovascular disease. An analysis of 22 studies found that people who perform HIIT can achieve greater reductions in cardiovascular disease risk factors compared to MICT.

HIIT can lower blood pressure. A systematic review published in the Journal of Science and Medicine in Sport found that people who did HIIT had lower blood pressure during the day and night than people who did MICT.

HIIT can lower blood sugar levels. An analysis of 20 studies found that participants with type 2 diabetes who did HIIT had significantly better blood sugar levels than participants who didn’t do HIIT.

HIIT can improve overall fitness and quality of life. A 2026 study of women aged 65 and older found that participants who completed three HIIT sessions per week showed improvements in functional fitness – the ability to perform everyday activities such as carrying groceries – and quality of life compared to women who did not complete the workout.

HIIT can improve mental health. One analysis found that HIIT led to improvements in psychological well-being, depression, and perceived stress compared to people who didn’t exercise.

The risks of HIIT

There are some risks to consider with high-intensity interval training.

HIIT releases the hormone cortisol in the body, but when done too often it can cause a range of problems including mood swings, anxiety and sleep problems. However, if you get enough sleep and eat right, your cortisol levels should return to the normal range within a few hours of HIIT exercise.

Some HIIT workouts can involve high-impact movements that can lead to injury if you don’t perform the exercises correctly, are prone to injury, or have joint problems.

You can also do HIIT too hard. Due to the intensity of the activity, HIIT should be performed a maximum of three times per week. Too many HIIT workouts can lead to burnout and injuries, among other things.

If you can, hiring a personal trainer can help you progress and learn proper form to avoid injury.

Who shouldn’t try HIIT?

Although HIIT is generally safe for most people, it is not suitable for everyone.

It’s a good idea to talk to your doctor before trying HIIT, especially if you have high blood pressure, high cholesterol, diabetes, or heart disease.

HIT the (training) jackpot

For many people, high-intensity interval training is like the Swiss Army Knife of exercise.

It’s versatile – no special equipment required – easy to do and you don’t have to spend a lot of time to get a good workout. That means more free time to shine on your gold medals. Win, win!

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