High intensity interval training is quick and effective, when done right

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That’s why HIIT is being incorporated more and more into exercise classes in gyms and viewed on YouTube. The American College of Sports Medicine rated high intensity interval training as the third biggest fitness trend in 2016, behind wearable technology, like fitness trackers, and body weight training. It wasn’t on the Top 10 list four years ago.

HIIT is an efficient way to push the body and the heart rate in a very short amount of time.

But HIIT has to be done in a very specific way: All out.

Think of running from the dinosaurs in Jurassic Park kind of effort.

“You would have to push yourself to the extreme for that one minute,” said Hall. “You’re pushing yourself to like, ‘I can barely do any more.’”

One of the more well-known examples of HIIT is Tabata. It’s real simple: 20 seconds of all-out work in an exercise, followed by 10 seconds of rest, for eight rounds. It sounds like nothing, right? — 4 minutes — until you do it.

An example would be to do burpees and speed skaters for 20 seconds, alternating between the two, with 10 second rests in between. If you go as fast as possible and do the full range of motion (not half jumps), you’ll be tired and your heart rate will be high."

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