High-intensity interval training

High-intensity interval training alternates brief bouts of vigorous exercise with recovery periods or lower-intensity activity. Its defining feature is repeated variation in effort rather than continuous exercise at a steady pace.

Interval training: Exercise that alternates periods of work with periods of rest or lower-intensity activity. HIIT is a vigorous form of this broader training method.
Tabata training: A protocol of repeated 20-second all-out efforts followed by 10-second rests, originally studied on a cycle ergometer. Its widely copied timing is a specific interval format, not a definition of all HIIT.
Moderate-intensity continuous training: Aerobic exercise performed continuously at a moderate intensity for an extended period. It contrasts with HIIT’s repeated vigorous efforts and recovery intervals.
Cardiorespiratory fitness: The capacity of the circulatory and respiratory systems to supply oxygen during sustained physical activity. HIIT can improve this fitness measure, including in time-efficient programs.
Work-to-rest ratio: The relationship between the duration of exercise effort and recovery in an interval session. This ratio shapes how demanding each HIIT session becomes.
Fartlek: A form of running that varies pace, often informally, across a continuous session. It shares alternating effort but typically uses less rigidly prescribed intervals.
Steady-state cardio: Cardiovascular exercise maintained at a relatively constant pace and intensity. HIIT varies intensity instead of holding a steady effort throughout.
VO2 max: The highest rate at which the body can take up and use oxygen during intense exercise. It is a common outcome measure in studies of HIIT adaptations.
Exercise intensity: The level of effort required during physical activity, measured using physiological or perceived-effort indicators. HIIT depends on work intervals reaching vigorous effort.
Cardiac rehabilitation: A supervised program of exercise and education for people recovering from or managing heart conditions. Some patients use carefully prescribed interval exercise within supervised rehabilitation.

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