HIIT and interval training

In short: In high-intensity interval training (HIIT), very intense work phases alternate with short recovery breaks. It saves time and improves endurance.

In more detail: Short, hard intervals strongly challenge heart and circulation and lead to an afterburn effect in which the body keeps using extra energy after training.

In detail

• Example: 30 seconds hard, 30 seconds easy, 8 to 10 rounds. Or 4 times 4 minutes intense with 3 minutes rest.
• Frequency: One to two sessions a week suffice, with rest or easy sessions in between.
• Warm-up: Mandatory, at least 5 to 10 minutes (aufwaermen-und-cooldown).
• Health: Not for beginners with pre-existing conditions. Check medically first, stop at once with dizziness or chest pain.
• Exercises: Sprints, cycling, skipping, burpees, rowing (ausdauertraining-grundlagen).