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HIIT: big fitness gains in little time

HIIT — big fitness gains in little time. High-intensity interval training produces cardiovascular benefits in sessions as short as 15 minutes. Short bursts of hard effort followed by recovery improve VO2 max and mitochondrial health efficiently. One to two sessions per week is enough; more is not always better and can raise injury risk. The effort-to-benefit ratio is unusually generous because nothing here is complicated. It rebalances the autonomic nervous system, so the body adapts to daily demands more gracefully. A checkmark on a calendar is unglamorous and remarkably effective. For most adults, try 30 seconds hard, 90 seconds easy, repeated 8–10 times on a bike or rower. Design your surroundings so the next good choice is easy.