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High-intensity interval training, or HIIT, refers to short bursts of very hard work followed by periods of recovery. The work periods are typically 20 to 90 seconds, during which you should be giving it your all, whether that’s a sprint on a treadmill or nonstop burpees.

The main appeal of a HIIT workout is that it’s incredibly efficient. Because you’re packing in so much work during those hard intervals – and keeping your heart rate up during your rest — you’re doing a lot of work in a short period of time. This improves your aerobic fitness and, if you’re including strength exercises in your HIIT session, your muscle strength and endurance as well. HIIT can also help with fat loss because you’ll also be burning calories after your workout. This is known as EPOC (excess post-exercise oxygen consumption).

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