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=HIIT Recommendations=
The recommendations for incorporating HIIT in your training depend on your current fitness goals.
* For sedentary people, HIIT is probably more effective in building initial fitness than Moderate Continuous Exercise. Three sessions per week of [[#Wingate | Wingate]] HIIT on a stationary bike should provide an improvement in fitness for a modest time commitment. Using WinTab style HIIT may produce similar benefits for a lower time commitment.
* For people looking to lose weight, HIIT will probably produce a greater reduction in body fat than Moderate Continuous Exercise. Three sessions per week of Wingate HIIT on a stationary bike should help with weight loss and appetite control. The HIIT could be combined with other forms of exercise on the other days, which may further improve weight loss.
* Recreationally active people looking for rounded fitness may benefit from including HIIT in their overall training program. Adding 1-3 sessions per week of Wingate or WinTab HIIT on a stationary bike should provide an improvement in fitness.
