High-intensity interval training (HIIT) is a form of cardio created to burn more fat and boost metabolic rates higher in a short period of time.
HIIT Sessions should consist of a warm up and stretching period followed by the 9-20 minute HIIT and a cool down and stretching period. You can be really creative with your HIIT workouts since running is only ONE of the options to perform HIIT. I suggest, jump rope, heavy duty rope, parachute sprints, cone sprints, box jumps.
Also keep in mind that you can vary the duration of your HIIT session. I usually suggest a 12-15 minute HIIT. If you had a killer leg day the day before or 2 days before your HIIT and the lower body muscles are still sore, try the rope cardio (picture above) example of a 2 to 1 ratio HIIT (40 secs fast 20 seconds slow) repeated 5 times followed by 2.5 minute recovery period which totals up to 7.5 minutes, then repeat the cycle one more time.
An ideal HIIT workout:
3-5 minute warm up period
5 * (40 sec very fast run (nearly sprinting) followed by a 20 sec slow walk)
2.5 minute moderate speed walk for recovery
REPEAT THE CYCLE ONE MORE TIME
3-5 minute cool off for recovery! (VERY IMPORTANT)
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