Whether you’re new to the gym or a fitness expert, you’ve probably heard of high-intensity interval training or HIIT. HIIT is a training style that alternates bursts of high-intensity exercise with short rest periods. For example, a HIIT workout might ask you to sprint for twenty seconds, then walk for ten. During the high-intensity period, you work to elevate your heart rate and challenge your muscles. The brief recovery period allows you a short rest before the next challenge.

This style of training has grown in popularity in gyms across the nation. Trainers everywhere are using it because it’s been proven to burn more body fat than steady-state cardio. When you perform HIIT, your resting metabolic rate is raised, meaning you continue to burn calories even after your workout.