Video: 7 reasons to try interval training By Mayo Clinic Staff Share Facebook Twitter Print details High-intensity interval training (HIIT) has been getting a lot of attention recently. The idea: You can go harder for a short spurt, such as 30 seconds, than you can for a whole workout. And as long as you take a minute to catch your breath, you can do it again. And again. The result of all those cycles of work hard, rest and repeat: a fun, boredom-proof workout that can actually give you bigger fitness gains in less time. Really. Sound intimidating? It doesn't have to be. See what the experts from Mayo Clinic have to say about interval training at any fitness level. Show transcript 7 reasons to try interval training High-intensity interval training (HIIT) alternates intense bursts of activity with time to recover. HIIT can be a smart way to squeeze in fitness. It's time efficient. You can get the same or better results in less time if you're willing to push your limits. It's fun. In one study, new exercisers preferred HIIT to steady-paced cardio and said they'd stick with it. It's not just for the superfit. People with diabetes, heart disease and heart failure can benefit. (Check with your doctor first.) It can be good for your heart. In fact, HIIT may be more effective than slow and steady exercise for improving blood flow. Even a little extra effort helps. Intervals don't always have to be maximum effort to offer fitness and health benefits. It only takes 2 weeks to see gains. Researchers found measurable improvements in fitness and metabolism after just 6 workouts. It complements endurance training. Try HIIT and moderate cardio every other day for full benefits. Guidance from the doctors, physical therapists, trainers and performance coaches at Mayo Clinic Sports Medicine.Get more healthy action tips delivered daily when you download the Mayo Clinic app. Show references Ramos JS, et al. The impact of high-intensity interval training versus moderate-intensity continuous training on vascular function: A systematic review and meta-analysis. Sports Medicine. 2015;45:679. Jung M, et al. Where does HIT fit? An examination of the affective response to high-intensity intervals in comparison to continuous moderate- and continuous vigorous-intensity exercise in the exercise intensity- affect continuum. PLOS One 2014;9:e114541. Cassidy S, et al. High-intensity interval training: A review of its impact on glucose control and cardiometabolic health. Diabetelogia. 2017;60:7. Liou K, et al. High intensity interval versus moderate intensity continuous training in patients with coronary artery disease: A meta-analysis of physiological and clinical parameters. Heart, Lung and Circulation. 2016;25:166. Little JP, et al. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. The Journal of Physiology. 2010;588.6:1011. VID-20314214