HIIT, or high intensity interval training, involves changing how hard you work throughout an exercise session—that’s the “interval” part. So you’ll intersperse periods of hard, hard effort with periods of recovery, creating a combo which really challenges your cardiorespiratory system. That means you’ll likely feel a little bit breathless and break a sweat. In compare with classic cardio, when we need usually 45-60min. to burn fat, in HIIT cardio is time 10-25min. and we burn also more calories. Using a variety of exercises is key to an effective and enjoyable HIIT workout at home. Best of all, you can put together HIIT workouts at home that don’t involve any equipment at all, just your motivation and grit. HIIT can help with cardiometabolic health, particularly oxygen usage, blood sugar regulation, and blood pressure. Plus, going hard for a short amount of time can help you become more explosive and fast, as SELF reported previously. Recommended HIIT training per week is 1-3 so you can add this to your workout routine. Best do this cardio is after training ( not before training ) or in rest day. We do 30 sec. intensive exercises with 60 sec. break and repeat 3 time. Overall time is 22.5min.