HIIT is highly adaptable for varying fitness levels and goals, which partly explains its popularity among everybody from elite athletes to cardiac rehab patients. The work intervals are alternated with periods of complete rest or active recovery performed at 40 to 50 per cent of your maximum heart rate, lasting for the same duration (although they can be longer or even shorter depending on your fitness). Generally, the shorter the interval, the higher the intensity and vice versa. According to the ACSM, high-intensity intervals are exercises that you typically perform at 80 to 95 per cent of your maximum heart rate, for anywhere from five seconds to eight minutes.
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