High-Intensity Interval Training (HIIT) is a workout method that alternates short bursts of very intense or explosive anaerobic exercise with brief recovery or low-intensity periods. These intense bursts typically last from 20 seconds up to 3 minutes, followed by rest or low activity intervals, repeated multiple times until exhaustion

. Key characteristics of HIIT include:

• Maximal or near-maximal effort during the high-intensity intervals.
• Short recovery periods that prevent full recovery, creating an oxygen deficit that boosts calorie burn even after exercise (known as Excess Post-Exercise Oxygen Consumption)

• Typical total workout duration under 30 minutes, making it time-efficient compared to steady-state cardio

HIIT can be performed with various cardio exercises (running, cycling, rowing, jump rope) or bodyweight/resistance exercises. It improves cardiovascular fitness, builds muscle, boosts metabolism, and burns calories quickly

. In summary, HIIT is a highly effective, time-efficient training protocol combining intense exercise bursts with short rest periods to improve fitness, endurance, and fat loss