High-Intensity Cardio, or High Intensity Interval Training (HIIT), involves short intervals of high-intensity exercise followed by short intervals of rest.
A typical High-Intensity Cardio session consists of 20 seconds of work, followed by 10 seconds of rest, with the workout usually lasting for 10-20 minutes.
High-Intensity Cardio has become an increasingly popular choice for cardio as it is extremely time-efficient. Likewise, it can be performed through a wide variety of exercises, most requiring minimal equipment. These can include:
- Hill climbs
- Boxing/Martial Arts
Check out this article by Sweat trainer Kayla Itsines to find out more about HIIT, or tap the 'i' next to the Cardio heading on the Workouts dashboard in the Sweat app.
When do I complete High-Intensity Cardio?
In the Sweat app, your weekly goals can be found by tapping the sweat drop icon at the top left hand corner of the screen. These goals will vary, depending on the program you choose to complete.
In most programs, High-Intensity Cardio is only optional to begin with and is gradually introduced as your fitness increases. If you do choose to incorporate HIIT into your routine, make sure this is scheduled on a separate day to your Resistance workouts.
HIIT workouts can be completed on the same day as LISS or Active Recovery sessions, however we recommend completing each session at separate times of the day to ensure your body has enough time for recovery and to prevent any potential injury.
You can use the Planner in the Sweat app to schedule your workouts on your own, or use our 'Use Suggested Workout Plan' feature to find our recommendations of how you could arrange your week!
How do I complete High-Intensity Cardio?
In the Workouts section of the Sweat app, look for the Cardio heading and tap 'High Intensity'.
You will notice a timer for the total workout, as well as the interval time that you can adjust to suit you. To increase the intensity of your High-Intensity Cardio session, you can simply increase the work ratio and decrease the rest ratio. You can also increase the entire length of the workout. Tap 'Start' when you are ready to begin!
After each interval of work time, you will be alerted by a vibration to transition into rest. If you have your 'Motion & Fitness' settings enabled in your device's settings, during your HIIT session you will also be able to monitor your steps and total distance for the workout!
A siren will sound once you have finished the workout.
For more information regarding High-Intensity Cardio and the differences between other forms of cardio and their benefits, take a look at this blog by Kayla Itsines.