The idea of HIIT is alternating short bursts of very strenuous exercise with rest in order to create overall more energy consumption than steady exercise. It is really a cardio protocol. The exercises don't have to be traditional cardio ones, and I like alternating sprints and a rowing machine with other more strength oriented lifting and moving.
I'm doing 45 seconds of work and 45 seconds of rest now. Whatever exercises are used need to be done continuously for the entire work interval, so moderate weights will be needed. I've also found it is important to know in advance what exercises you'll do and have any equipment ready and in place. Once you get started thinking gets difficult.
Because the exercise is so intense, HIIT has the advantage of allowing a shorter workout. The real magic however is something called EPOC- Extra Calories Burned After Exercise. This means that even after you've crawled home, watched a DVD, and finished your third kale smoothy, you're STILL burning more calories because the workout has elevated your metabolism to superhuman levels.
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