HIIT myths: afterburn, the fat-burning zone and “no pain, no gain”
Learn the truth behind common high-intensity interval training myths. Understand the afterburn effect, fat-burning zones, and how to train safely.
Independent guide · no program for sale
Hard for a short while. Easy long enough to do it again.
Interval training explained plainly: how to structure work and rest, how hard “hard” should feel, how often to do it, and when to back off. Written for people who plan their own sessions.
Work
0:30
then rest 1:30 · round 3 of 6
Latest articles
Three joint-friendly HIIT workouts for bikes and rowers
Discover three joint-friendly high-intensity interval training sessions for stationary bikes and rowing machines, scaled for different endurance levels.
How many HIIT sessions a week? Balancing intervals with the rest
Learn how to structure your weekly workout schedule by balancing high-intensity interval training with strength work, easy cardio, and proper recovery.
Recovering between HIIT sessions: sleep, easy days and red flags
Learn how to structure your training week, use active recovery days, and prioritize sleep to adapt safely from high-intensity interval workouts.
Heart rate during interval training: zones, lag and limits
Learn how to track heart rate during interval training. Understand maximum heart rate estimates, sensor lag, perceived effort, and recovery.
Tabata, EMOM, AMRAP and classic intervals compared
Learn the differences between Tabata, EMOM, AMRAP, and classic intervals. Discover how to choose the right high-intensity format for your fitness goals.
A 20-minute bodyweight HIIT workout with low-impact swaps
Complete a challenging 20-minute high-intensity interval session at home without equipment. Includes a warm-up, clear intervals, and no-jumping options.
Using RPE to pace your intervals
Learn how to use the Rating of Perceived Exertion scale to pace high-intensity intervals, pair it with heart rate data, and optimize your rest periods.
Starting HIIT as a beginner: a cautious four-week guide
Learn how to safely introduce high-intensity interval training into your routine. This cautious four-week progression focuses on pacing and recovery.
What HIIT actually is: work, rest and the ratios between them
Learn the exact mechanics of high-intensity interval training, including how to measure exertion and structure work-to-rest ratios for effective workouts.
Pick a topic
- HIIT BasicsWhat interval training is, how work and rest fit together, and how to start without overdoing it.2 articles
- WorkoutsComplete interval sessions with warm-ups, cool-downs and easier options for every move.2 articles
- ProgrammingHow often to do intervals and how to fit them around strength work and easy cardio.2 articles
- Heart Rate & EffortPerceived effort (RPE), heart rate and the talk test: how hard hard should feel, and the limits of each measure.2 articles
- RecoverySleep, easy days and the signs that you need more rest between hard sessions.1 article
- Training MythsPopular claims about high-intensity training, checked against what is generally accepted.1 article