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High Intensity Interval Training is a training method used to bring about increases in cardio-respiratory performance in shorter sessions of higher intensity. The concept revolves around alternating bouts of light-to-moderate intensity with bouts of high intensity. A typical HIIT session will include warm-up, several short, maximum or near-maximum intensity bursts punctuated by lower-intensity recovery increments, followed by a cool-down. HIIT sessions normally range between 12 and 15 minutes, but can last upwards of 20 minutes.
Whatever the case may be, HIIT should not be considered as being limited to aerobics. There are a couple HIIT resistance protocols (circuit training, for example) and resistance training is by definition a short interval form of HIIT. EPOC is believed to be the means by which HIIT works .