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[[File:Sprinter.jpg|right|thumb|400px|To run HIIT intervals requires a longer stride length, so other modes, such as a stationary bike may be more appropriate.]]
High Intensity [[Interval Training]] (HIIT) uses repeated short periods of very intense cardiovascular exercise separated by lower intensity recoveries. HIIT has been shown to improve aerobic capacity in untrained and moderately active individuals more quickly than Continuous Moderate Exercise, as well as having potential benefits for highly trained athletes. HIIT has also been shown to reduce body fat in untrained people more effectively than Continuous Moderate Exercise. However, there is no evidence to suggest that HIIT can replace other forms of training for endurance races.
=What is HIIT?=
High Intensity Interval Training is a form of [[Introduction to Interval Training| Interval Training]] using short intervals of 10 seconds to 5 minutes at an intensity at or above 90% [[VO2max|V̇O<sub>2</sub>max]]<ref name="Boutcher2011"/>. High Intensity Interval Training, abbreviated to HIIT or HIT, is sometimes called High-Intensity Intermittent Exercise<ref name="Trapp-2008"/> or Sprint Training<ref name="Gibala-2006"/>.
* A direct measure of intensity through power is often possible.
* Lowest risk of injury.
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* The bike does doesn't use the same [[Muscle]]s as running, nor the same range of motion.
|-
| Bike
5 days/week
6 weeks
| '''HIIT'''
4 days/week 7-8x (30 seconds at 170% [[VO2max|V̇O<sub>2</sub>max]] + 10 seconds rest)
Systolic blood pressure decreased 3.2 mmHg
Diastolic blood pressure decreased 6.3 mmHg
| rowspan="2"|
Similar results with both protocols
Systolic blood pressure decreased 6.2 mmHg
Diastolic blood pressure decreased 7.7 mmHg
|}
==HIIT Studies on Untrained or Moderately Active Subjects==