HIIT Programming 12:33

There are 4 main types of HIIT

1. Long Duration Waves lasting 2-5 minutes per interval. W:R is typically 1:1.
2. Short Duration Waves lasting 30-60s per interval. W:R Ratios are 1:1 -1:4
3. Spike (Sprint) Intervals last 10-20s per interval. W:R Ratios are 1:5 or greater rest.
4. Variable waves use a combination of the above waves