High-Intensity Interval Training is making headlines more and more as more fitness gurus are incorporating it into their workouts and also those of clients. HIIT is much more than a buzzword. HIIT is when you push yourself hard for a short amount of time, followed by a quick recovery period. For example, you may sprint all out for 20 seconds then walk for 10 seconds or fall into a light jog.

So why should you push yourself to the point your heart is pounding and sweat breaks? This type of training can preserve muscle, rev metabolism and offer all the cardio you need in a short amount of time. It can also help you get faster. That’s because when you turn up the power you lengthen your stride and increase the number of steps you take each minute. Which means that you will be running more efficiently in no time. You also burn more calories than you do with an easy jog.

Here are some example workouts for you to try:

  • Speed Work: Do 6 to 8, 400-meter sprints. Recover for twice the amount of time it takes to complete the sprint. Example, if it takes you 2 minutes to complete one sprint, then recover for four minutes.
  • Fartlek: During a 30-minute run, pick up your tempo. Run hard for 30 seconds and then recover for two minutes. Repeat this 8 to 12 more times throughout the workout.
  • Hill Sprints: Find a steep hill and sprint up it. Walk or jog back to the bottom and repeat this process nine more times.