If you’re looking for an efficient way to exercise, high-intensity interval training, or HIIT, offers a smart approach. Rather than maintaining a steady pace throughout a workout, HIIT alternates short bursts of higher effort with periods of recovery. For example, you might increase your pace for 30 to 60 seconds, then slow down for one to two minutes before repeating the cycle.

This shift in intensity is what makes HIIT effective. During the higher-effort intervals, your heart rate rises  as your body works harder to deliver oxygen to your muscles. Over time, this can improve cardiovascular fitness, endurance, and how efficiently your body uses energy. HIIT has also been shown to support blood sugar control and metabolic health.

One of the biggest advantages of HIIT is that  it can provide meaningful benefits in less time. A focused 15–20-minute session can challenge both your heart and muscles, making it a practical option for busy schedules.

HIIT is also adaptable. “High intensity” is relative to your current fitness level. For some, that may mean a brisk walk or climbing stairs. For others, it could be running, cycling, or strength-based intervals. The recovery periods are just as important, allowing your body to reset so you can repeat the effort safely and effectively.

While HIIT is a powerful tool, it works best as part of a balanced routine. Pairing it with strength training, lower-intensity movement, and mobility work can help support overall fitness and reduce the risk of overuse or burnout.

Simple way to get started:

• Choose an activity you enjoy (walking, biking, bodyweight exercises)
• Alternate 30–60 seconds of higher effort with one to two minutes of recovery
• Repeat for 10–20 minutes

HIIT can help you make the most of a short workout. Keep the effort appropriate for your level, focus on consistency, and use it as one piece of a well-rounded plan.

Ready to try it for yourself? Join OSU Health Plan Health Coach Alison on July 21 at 12:30 p.m. for Burn, Build, and Boost: The Benefits of Circuit and HIIT Workouts and learn simple, effective ways to incorporate HIIT and circuit training into your routine. Save your spot today and register here.