🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 143 (from laksa011)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa143.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://health.clevelandclinic.org/think-you-cant-do-high-intensity-interval-training-think-again\')), getAhrefsUnparsedNoserviceFromURL(\'https://health.clevelandclinic.org/think-you-cant-do-high-intensity-interval-training-think-again\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/health.clevelandclinic.org\/think-you-cant-do-high-intensity-interval-training-think-again","crawl_time":1776384274,"first_indexed_time":1701402450,"http_code":200,"src_unparsed":"org,clevelandclinic!health,\/think-you-cant-do-high-intensity-interval-training-think-again s443","src_root_hash":"9889140825964526943","history_drop_reason":null,"meta_title":"HIIT Workouts: They’re Good for Everyone!","meta_descriptions":["High-intensity interval training, or HIIT, uses short bursts of aerobic activity to bring fitness results. Best of all? The exercise program is ideal for anyone."],"attrs_boilerpipe_text":"High-intensity interval training, or HIIT, sounds pretty intimidating. But HIIT workouts are\nFOR EVERYONE\n— and they’re especially good for those of us who are older or sporting a body type that isn’t exactly fit-tastic.\nView HIIT as more of a broad concept than a rigid fitness activity that ratchets the intensity level off the charts, says exercise physiologist Katie Lawton, MEd. It’s a way to work out, not a specific regimen.\n“What’s ‘high intensity’ is very relative,” Lawton explains. “\nYou\nset the bar where it works for\nyou\n.”\nSo, here’s how you can ease into HIIT to build a stronger, healthier body.\nWhat is HIIT?\nVideo content:\nThis video is available to watch online.\nView video online\n(https:\/\/cdnapisec.kaltura.com\/p\/2207941\/sp\/220794100\/playManifest\/entryId\/1_hukqbjq9\/flavorId\/1_5f3sgelj\/format\/url\/protocol\/https\/a.mp4)\nWhat's the Difference: Tabata vs. HIIT\nWhat's the Difference: Tabata vs. HIIT\nThe game plan with HIIT is to mix repeated short bursts of higher-intensity aerobic exercise within a workout. (Notice that it’s “higher” and not “high.”)\n“The focus is on varying the intensity level during the workout,” says Lawton. “That can mean going from low to medium intensity or from medium to high, then dropping back down before revving up again.”\nBut if you’re aiming for high intensity, that would be a level of exertion where you can only talk for a few words at a time. (Basically, expect to huff and puff.)\nTo get a bit more specific, high-intensity exercise typically means upping your heart rate to more than 70% of your maximum heart rate. The basic formula for calculating maximum heart rate is 220 minus your age. (Learn more about\nexercise heart rate zones\n.)\nOther formulas exist, too, and may be beneficial to set a better target. Lawton suggests the Karvonen method, or\nheart rate reserve\ncalculation, which also uses your resting heart rate to establish a max heart rate number.\nHow to do a HIIT workout\nThink of it as a series of mini-challenges. Basically, you push harder for a short duration (20 seconds to a few minutes) before slowing down for an equal or slightly longer active recovery period.\nRepeat this back-and-forth process throughout the workout. A beneficial HIIT session can last as little as 10 minutes, plus time for a warm-up and cool-down. Twenty to 30 minutes is typical. Rarely do HIIT workouts extend beyond an hour.\nAerobic exercises — the type of activity that can quickly elevate your heart rate — fit nicely into a HIIT session, says Lawton. Potential activities include:\nRunning\n, either outdoors or on a treadmill\nBrisk walking\nwherever works best for you\nCycling\non a bike or a stationary bike\nStair climbing\non a stepper machine or in your house\nRowing\non a machine or waterway\nCalisthenics\nand body weight exercises such as lunges, jumping jacks, squat jumps and\nburpees\nHow often you do HIIT depends on the intensity level of your workout, but two to three days per week is a good target.\nThe benefits of HIIT\nFor starters, HIIT means being physically active — a sweaty status that far too few people reach on a regular basis. Research shows that only\n28% of Americans meet weekly exercise guidelines\n.\nAdults should aim to get 150 to 300 minutes a week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, according to recommendations from the U.S. Department of Health and Human Services.\nHIIT can help you hit that goal and stay healthy. (Fast fact: Nearly half of the adult population in America has a preventable chronic disease — and 7 of the 10 most common chronic diseases can be “favorably influenced” by regular exercise. Pretty obvious connection, right?)\nBenefits of HIIT include:\nHeart health\n: Researchers found that getting your ticker pumping a bit more vigorously on a regular basis can help reduce\nhigh blood pressure\nif you have obesity or are carrying a few extra pounds.\nCalorie burn\n: Shorter and more intense bursts of exercise\ncan burn more calories\nthan a slow-and-steady workout. An added perk? It takes less time, which is always a plus in a world with jam-packed schedules.\nMetabolism boost\n: Revving up your internal engine doing HIIT has a carryover effect, as your\nmetabolism remains elevated\nfor hours after exercise. That helps burn calories long after you finish working out.\nFat loss\n: HIIT can help you lose body fat, especially if you have obesity.\nReduce blood sugar\n: Study after study shows that HIIT can reduce blood sugar and improve insulin resistance, making it an ideal option for those with\nType 2 diabetes\nor\nprediabetes\n.\nBetter movement\n: A 2018 study found that a HIIT cycling program helped adults with knee osteoarthritis, with greater improvements in physical function than a continuous moderate-intensity cycling program.\nIs HIIT safe?\nAs mentioned, HIIT can often help lessen symptoms of chronic diseases, such as\nheart disease\nand different types of\narthritis\n, including\nrheumatoid arthritis\nand\npsoriatic arthritis\n.\nStill, it’s best to talk to a doctor or a healthcare provider before starting a routine.\n“They can help you set guidelines to exercise safely and successfully,” advises Lawton. “The goal should be to develop a program that you can do consistently in order to see the potential benefits.”\nTips to start HIIT\nLawton offers these half-dozen tips to enter the world of HIIT:\nEase into it\n. Start slow and look to ramp things up as you build strength and endurance, especially if you’re new to working out. Adjust the time and intensity to fit your level of fitness. “It’s the old idea of walking before you run,” encourages Lawton.\nAlways warm up\n. One of the main perks of HIIT is the limited amount of time it takes, but that doesn’t mean you should skip a warmup. Spend about 10 minutes stretching to get your muscles ready to make your workout more effective.\nFind a buddy\n. Everything is better with a friend, and that includes HIIT. “People are often much more consistent with their exercise and successful if they do it with someone,” notes Lawton.\nUse apps\n. Numerous apps and websites can help you build a program and even serve as a timer for your high-intensity bursts. Plus, it’s pretty nice when your first workout move is as simple as hitting “play.”\nTrack progress\n. Using an app or journal can help you chart progress. It can be pretty motivating to look at where you were versus where you are today and see the progress.\nDon’t be afraid to push yourself\n. Effort brings results, and exercise tends to be more effective when it’s hard. The beauty of HIIT is that those “hard” moments can be limited to 20 seconds or so. “It’s a short time to feel uncomfortable,” reinforces Lawton.","attrs_markdown":"Locations:\n\n[Abu Dhabi](https:\/\/www.clevelandclinicabudhabi.ae\/)\\|[Canada](https:\/\/my.clevelandclinic.org\/canada)\\|[Florida](https:\/\/my.clevelandclinic.org\/florida)\\|[London](https:\/\/clevelandcliniclondon.uk\/)\\|[Nevada](https:\/\/my.clevelandclinic.org\/locations\/nevada)\\|[Ohio](https:\/\/my.clevelandclinic.org\/)\\|\n\n![Gray gradient](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/gray-gradient-left-16.59910877.svg?w=32&q=75)![Gray gradient](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/gray-gradient-right-32.dd7ce4e5.svg?w=64&q=75)\n\n- [Health Essentials](https:\/\/health.clevelandclinic.org\/)\n- [Health Library](https:\/\/my.clevelandclinic.org\/health)\n- [Find a Provider](https:\/\/my.clevelandclinic.org\/providers)\n- [Make an Appointment](https:\/\/my.clevelandclinic.org\/patients\/information\/access)\n- [News](https:\/\/newsroom.clevelandclinic.org\/)\n- [Careers](https:\/\/jobs.clevelandclinic.org\/)\n- [Contact Us](https:\/\/health.clevelandclinic.org\/contact-us)\n\n[![Cleveland Clinic logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/logo-ccf.1e52a22b.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)[![Cleveland Clinic icon](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/CCFLogo.000428c6.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)\n\n[![Health Essentials logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/HealthEssentials.b811bb06.svg?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/)\n\n![](https:\/\/zdbb.net\/l\/Dnl1wmWs8xCCpvWNCt9Egf\/?w=16&q=75)\n\n![Search Icon](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/search--green.d4218f47.svg?w=64&q=75)\n\nSearch\n\nAdvertisement\n\nAdvertisement\n\nJune 1, 2023\/[Diet, Food & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness)\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n# High-Intensity Interval Training (HIIT): It’s for Everyone\\!\nBursts of higher-intensity activity can bring big results in a short time\n\n![person doing HIIT class in gym](https:\/\/assets.clevelandclinic.org\/transform\/LargeFeatureImage\/f072646b-9e29-4a37-a1f9-5846d187f8a6\/HIIT-Training-13060380107-770x533-1-scaled_jpg)\n\n**Image content:** This image is available to view online.\n\nView image online (https:\/\/assets.clevelandclinic.org\/transform\/f072646b-9e29-4a37-a1f9-5846d187f8a6\/HIIT-Training-13060380107-770x533-1-scaled\\_jpg)\n\nperson doing HIIT class in gym\n\nHigh-intensity interval training, or HIIT, sounds pretty intimidating. But HIIT workouts are ***FOR EVERYONE*** — and they’re especially good for those of us who are older or sporting a body type that isn’t exactly fit-tastic.\n\nAdvertisement\n\nCleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. [Policy](https:\/\/health.clevelandclinic.org\/advertising)\n\nView HIIT as more of a broad concept than a rigid fitness activity that ratchets the intensity level off the charts, says exercise physiologist Katie Lawton, MEd. It’s a way to work out, not a specific regimen.\n\n“What’s ‘high intensity’ is very relative,” Lawton explains. “*You* set the bar where it works for *you*.”\n\nSo, here’s how you can ease into HIIT to build a stronger, healthier body.\n\n## What is HIIT?\n**Video content:** This video is available to watch online.\n\nView video online (https:\/\/cdnapisec.kaltura.com\/p\/2207941\/sp\/220794100\/playManifest\/entryId\/1\\_hukqbjq9\/flavorId\/1\\_5f3sgelj\/format\/url\/protocol\/https\/a.mp4)\n\nWhat's the Difference: Tabata vs. HIIT\n\nWhat's the Difference: Tabata vs. HIIT\n\nThe game plan with HIIT is to mix repeated short bursts of higher-intensity aerobic exercise within a workout. (Notice that it’s “higher” and not “high.”)\n\n“The focus is on varying the intensity level during the workout,” says Lawton. “That can mean going from low to medium intensity or from medium to high, then dropping back down before revving up again.”\n\nBut if you’re aiming for high intensity, that would be a level of exertion where you can only talk for a few words at a time. (Basically, expect to huff and puff.)\n\nTo get a bit more specific, high-intensity exercise typically means upping your heart rate to more than 70% of your maximum heart rate. The basic formula for calculating maximum heart rate is 220 minus your age. (Learn more about [exercise heart rate zones](https:\/\/health.clevelandclinic.org\/exercise-heart-rate-zones-explained\/).)\n\nOther formulas exist, too, and may be beneficial to set a better target. Lawton suggests the Karvonen method, or [heart rate reserve](https:\/\/my.clevelandclinic.org\/health\/articles\/24649-heart-rate-reserve) calculation, which also uses your resting heart rate to establish a max heart rate number.\n\nAdvertisement\n\n### How to do a HIIT workout\nThink of it as a series of mini-challenges. Basically, you push harder for a short duration (20 seconds to a few minutes) before slowing down for an equal or slightly longer active recovery period.\n\nRepeat this back-and-forth process throughout the workout. A beneficial HIIT session can last as little as 10 minutes, plus time for a warm-up and cool-down. Twenty to 30 minutes is typical. Rarely do HIIT workouts extend beyond an hour.\n\nAerobic exercises — the type of activity that can quickly elevate your heart rate — fit nicely into a HIIT session, says Lawton. Potential activities include:\n\n- **Running**, either outdoors or on a treadmill\n- **Brisk walking** wherever works best for you\n- **Cycling** on a bike or a stationary bike\n- **Stair climbing** on a stepper machine or in your house\n- [**Rowing**](https:\/\/health.clevelandclinic.org\/rowing-machine-benefits) on a machine or waterway\n- [**Calisthenics**](https:\/\/health.clevelandclinic.org\/calisthenics\/) and body weight exercises such as lunges, jumping jacks, squat jumps and [burpees](https:\/\/health.clevelandclinic.org\/how-to-do-burpee\/)\n\nHow often you do HIIT depends on the intensity level of your workout, but two to three days per week is a good target.\n\n### The benefits of HIIT\nFor starters, HIIT means being physically active — a sweaty status that far too few people reach on a regular basis. Research shows that only [28% of Americans meet weekly exercise guidelines](https:\/\/www.cdc.gov\/mmwr\/volumes\/72\/wr\/mm7204a1.htm?s_cid=mm7204a1_w).\n\nAdults should aim to get 150 to 300 minutes a week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, according to recommendations from the U.S. Department of Health and Human Services.\n\nHIIT can help you hit that goal and stay healthy. (Fast fact: Nearly half of the adult population in America has a preventable chronic disease — and 7 of the 10 most common chronic diseases can be “favorably influenced” by regular exercise. Pretty obvious connection, right?)\n\n**Benefits of HIIT include:**\n\n- [**Heart health**](https:\/\/health.clevelandclinic.org\/how-to-keep-your-heart-healthy\/): Researchers found that getting your ticker pumping a bit more vigorously on a regular basis can help reduce [high blood pressure](https:\/\/my.clevelandclinic.org\/health\/diseases\/4314-hypertension-high-blood-pressure) if you have obesity or are carrying a few extra pounds.\n- **Calorie burn**: Shorter and more intense bursts of exercise [can burn more calories](https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/) than a slow-and-steady workout. An added perk? It takes less time, which is always a plus in a world with jam-packed schedules.\n- **Metabolism boost**: Revving up your internal engine doing HIIT has a carryover effect, as your [metabolism remains elevated](https:\/\/pubmed.ncbi.nlm.nih.gov\/27747847\/) for hours after exercise. That helps burn calories long after you finish working out.\n- **Fat loss**: HIIT can help you lose body fat, especially if you have obesity.\n- **Reduce blood sugar**: Study after study shows that HIIT can reduce blood sugar and improve insulin resistance, making it an ideal option for those with [Type 2 diabetes](https:\/\/my.clevelandclinic.org\/health\/diseases\/21501-type-2-diabetes) or [prediabetes](https:\/\/my.clevelandclinic.org\/health\/diseases\/21498-prediabetes).\n- **Better movement**: A 2018 study found that a HIIT cycling program helped adults with knee osteoarthritis, with greater improvements in physical function than a continuous moderate-intensity cycling program.\n\nAdvertisement\n\n#### Is HIIT safe?\nAs mentioned, HIIT can often help lessen symptoms of chronic diseases, such as [heart disease](https:\/\/my.clevelandclinic.org\/health\/diseases\/24129-heart-disease) and different types of [arthritis](https:\/\/my.clevelandclinic.org\/health\/diseases\/12061-arthritis), including [rheumatoid arthritis](https:\/\/my.clevelandclinic.org\/health\/diseases\/4924-rheumatoid-arthritis) and [psoriatic arthritis](https:\/\/my.clevelandclinic.org\/health\/diseases\/13286-psoriatic-arthritis).\n\nStill, it’s best to talk to a doctor or a healthcare provider before starting a routine.\n\n“They can help you set guidelines to exercise safely and successfully,” advises Lawton. “The goal should be to develop a program that you can do consistently in order to see the potential benefits.”\n\n### Tips to start HIIT\nLawton offers these half-dozen tips to enter the world of HIIT:\n\n1. **Ease into it**. Start slow and look to ramp things up as you build strength and endurance, especially if you’re new to working out. Adjust the time and intensity to fit your level of fitness. “It’s the old idea of walking before you run,” encourages Lawton.\n2. **Always warm up**. One of the main perks of HIIT is the limited amount of time it takes, but that doesn’t mean you should skip a warmup. Spend about 10 minutes stretching to get your muscles ready to make your workout more effective.\n3. **Find a buddy**. Everything is better with a friend, and that includes HIIT. “People are often much more consistent with their exercise and successful if they do it with someone,” notes Lawton.\n4. **Use apps**. Numerous apps and websites can help you build a program and even serve as a timer for your high-intensity bursts. Plus, it’s pretty nice when your first workout move is as simple as hitting “play.”\n5. **Track progress**. Using an app or journal can help you chart progress. It can be pretty motivating to look at where you were versus where you are today and see the progress.\n6. **Don’t be afraid to push yourself**. Effort brings results, and exercise tends to be more effective when it’s hard. The beauty of HIIT is that those “hard” moments can be limited to 20 seconds or so. “It’s a short time to feel uncomfortable,” reinforces Lawton.\n\nAdvertisement\n\nAdvertisement\n\n[![Cleveland Clinic logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/logo-ccf.1e52a22b.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)[![Cleveland Clinic icon](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/CCFLogo.000428c6.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)\n\n[![Health Essentials logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/HealthEssentials.b811bb06.svg?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/)\n\n![Subscription icon](https:\/\/assets.clevelandclinic.org\/transform\/482db8cd-aa1e-45b5-a2a4-cf6aa5e5d2d4\/Health-Essentials?w=256&q=75)\n\n## Better health starts here\nSign up for our Health Essentials emails for expert guidance on nutrition, fitness, sleep, skin care and more.\n\n[Example email](https:\/\/assets.clevelandclinic.org\/transform\/2ff943a2-abb1-4a1c-8ede-f8848703e789\/HealthEssentials-SampleEmail-2026)[Sign up](https:\/\/my.clevelandclinic.org\/health-essentials-sign-up)\n\n[Sign up](https:\/\/my.clevelandclinic.org\/health-essentials-sign-up)[Example email](https:\/\/assets.clevelandclinic.org\/transform\/2ff943a2-abb1-4a1c-8ede-f8848703e789\/HealthEssentials-SampleEmail-2026)\n\nLearn more about our [editorial process](https:\/\/my.clevelandclinic.org\/about\/website\/editorial-policy).\n\nHealth Library\n\nAerobic Exercise\n\n[Overview](https:\/\/my.clevelandclinic.org\/health\/articles\/7050-aerobic-exercise#overview)\n\nHealth Library\n\nAerobic Exercise\n\n[Overview](https:\/\/my.clevelandclinic.org\/health\/articles\/7050-aerobic-exercise#overview)\n\nAdvertisement\n\n## Related Articles\n[![Person doing overhand pull up at gym](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/70abe4f2-f4b5-4ce3-be9d-96c8667176f7\/overhand-pull-ups-987729658?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/pull-ups)\n\nApril 16, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [How To Do Pull-Ups](https:\/\/health.clevelandclinic.org\/pull-ups)\nhttps:\/\/health.clevelandclinic.org\/pull-ups\n\nStay slow and controlled as you work your way up past the bar\n\n[![Person with spray bottle and wipe, cleaning gym equipment](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/4c385663-c357-4e9a-b187-7f2702f7bb81\/cleaning-gym-equipment-after-use-1464035274?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/gym-etiquette)\n\nApril 15, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [Gym Etiquette: What To Know Before You Hit the Fitness Center](https:\/\/health.clevelandclinic.org\/gym-etiquette)\nhttps:\/\/health.clevelandclinic.org\/gym-etiquette\n\nFollowing a few simple gym rules can help you feel confident, avoid awkward moments and stay safe\n\n[![Person doing a reverse lunge in a fitness studio](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/1b224d7a-042d-4c15-9800-06fef307c148\/reverse-lunge-1317991976?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/functional-strength-training)\n\nApril 9, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [What Is Functional Strength Training?](https:\/\/health.clevelandclinic.org\/functional-strength-training)\nhttps:\/\/health.clevelandclinic.org\/functional-strength-training\n\nFunctional fitness encourages real-life actions to help you move more easily, safely and confidently\n\n[![Person exercising, doing bridge pose in living room](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/33a36919-3de5-4c43-8159-332a9f058e3b\/bridge-pose-1351788748?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/best-core-exercises)\n\nApril 1, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [Core Exercises for All Levels](https:\/\/health.clevelandclinic.org\/best-core-exercises)\nhttps:\/\/health.clevelandclinic.org\/best-core-exercises\n\nClamshells, Pallof presses and Romanian deadlifts can help strengthen and build core muscles\n\n[![Older person playing pickle ball on outside court](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/ae702dfc-9b2b-480b-8b22-34cf0b00200c\/pickleball-elder-playing-1547522646?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/is-pickleball-good-exercise)\n\nMarch 20, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [Is Pickleball Good Exercise?](https:\/\/health.clevelandclinic.org\/is-pickleball-good-exercise)\nhttps:\/\/health.clevelandclinic.org\/is-pickleball-good-exercise\n\nThis popular game is a great, high-quality workout that can improve heart health, muscle strength, balance and coordination\n\n[![Person in workout clothes, eating bowl of oatmeal, berries and bananas](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/fb1c495f-4533-4381-8a4d-b6c6b424bc48\/eat-oatmeal-exercise-1079834362?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/what-to-eat-before-and-after-a-workout)\n\nMarch 13, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [Should You Eat Before or After a Workout?](https:\/\/health.clevelandclinic.org\/what-to-eat-before-and-after-a-workout)\nhttps:\/\/health.clevelandclinic.org\/what-to-eat-before-and-after-a-workout\n\nHope you’re hungry because the answer is both\n\n[![People in fitness class using aerobic steps](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/025f100e-a99e-4574-bbaa-5a2f63137108\/exercise-class-meet-goals-2232922783?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/smart-fitness-goals)\n\nFebruary 20, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [How SMART Fitness Goals Keep You On Track](https:\/\/health.clevelandclinic.org\/smart-fitness-goals)\nhttps:\/\/health.clevelandclinic.org\/smart-fitness-goals\n\nGoals that are specific, measurable, attainable, relevant and time-bound can support improvement in your health and wellness\n\n[![A couple exercising in their living room in front of tablet, doing squats](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/48d7c368-cfa9-4f7b-9957-ce8a2db90403\/couple-exercise-body-squat-1295425345?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/proper-squat-form)\n\nJanuary 16, 2026\/[Exercise & Fitness](https:\/\/health.clevelandclinic.org\/diet-food-fitness\/exercise-fitness)\n\n### [Squats: How To Do Them and Why They Rock](https:\/\/health.clevelandclinic.org\/proper-squat-form)\nhttps:\/\/health.clevelandclinic.org\/proper-squat-form\n\nSquats are foundational for building strength in your legs, glutes, quads and core muscles\n\n## Trending Topics\n[![Person walking outdoors, looking at smartphone](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/c10f2c1c-3976-499f-b183-d6facbc668eb\/california-sober-1133287692?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/what-is-cali-sober)\n\n[Mental Health](https:\/\/health.clevelandclinic.org\/health-conditions\/mental-health)\n\n### [What Does It Mean To Be ‘California Sober’?](https:\/\/health.clevelandclinic.org\/what-is-cali-sober)\nhttps:\/\/health.clevelandclinic.org\/what-is-cali-sober\n\nThis ‘harm reduction’ approach to sobriety involves subbing one substance for another — a method that isn’t backed by research\n\n[![Caregiver applying makeup to smiling teen](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/d46853f3-4bcf-483b-a969-21e217e1d467\/mom-and-teen-makeup-fun-2253970391?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/does-your-child-want-to-wear-makeup-5-things-you-should-know)\n\n[Children’s Health](https:\/\/health.clevelandclinic.org\/living-healthy\/childrens-health)\n\n### [Is It OK for Your Kid To Wear Makeup? 5 Things To Consider](https:\/\/health.clevelandclinic.org\/does-your-child-want-to-wear-makeup-5-things-you-should-know)\nhttps:\/\/health.clevelandclinic.org\/does-your-child-want-to-wear-makeup-5-things-you-should-know\n\nEducate your child about body image, expectations and skin care first\n\n[![Person in long-sleeve swimwear, scratching at their itchy wrist](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/f861debb-bad0-4b41-a55d-e23757918e2b\/chlorine-reaction-pool-1521871387?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/chlorine-rash)\n\n[Skin Care & Beauty](https:\/\/health.clevelandclinic.org\/health-conditions\/skin-care-beauty)\n\n### [Is That a Chlorine Rash? What Your Skin Is Telling You](https:\/\/health.clevelandclinic.org\/chlorine-rash)\nhttps:\/\/health.clevelandclinic.org\/chlorine-rash\n\nA true chlorine allergy is extremely rare — it’s far more likely that you have a damaged skin barrier\n\n## Health Categories To Explore\n[![Brain & Nervous System Icon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/a1fee7a1-b531-4bb5-83f8-2ace3380adeb\/icon-Brain-and-Nervous-System?w=128&q=75)](https:\/\/health.clevelandclinic.org\/health-conditions\/brain-nervous-system)[Brain & Nervous System](https:\/\/health.clevelandclinic.org\/health-conditions\/brain-nervous-system)\n\n[![Children's Health Icon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/03fb80e3-5678-49ca-bc45-2a9c89ce8b44\/icon-Childrens-Health?w=128&q=75)](https:\/\/health.clevelandclinic.org\/living-healthy\/childrens-health)[Children’s Health](https:\/\/health.clevelandclinic.org\/living-healthy\/childrens-health)\n\n[![Exercise & Fitness 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All Rights Reserved.","attrs_readable_markdown":"High-intensity interval training, or HIIT, sounds pretty intimidating. But HIIT workouts are ***FOR EVERYONE*** — and they’re especially good for those of us who are older or sporting a body type that isn’t exactly fit-tastic.\n\nView HIIT as more of a broad concept than a rigid fitness activity that ratchets the intensity level off the charts, says exercise physiologist Katie Lawton, MEd. It’s a way to work out, not a specific regimen.\n\n“What’s ‘high intensity’ is very relative,” Lawton explains. “*You* set the bar where it works for *you*.”\n\nSo, here’s how you can ease into HIIT to build a stronger, healthier body.\n\n## What is HIIT?\n**Video content:** This video is available to watch online.\n\nView video online (https:\/\/cdnapisec.kaltura.com\/p\/2207941\/sp\/220794100\/playManifest\/entryId\/1\\_hukqbjq9\/flavorId\/1\\_5f3sgelj\/format\/url\/protocol\/https\/a.mp4)\n\nWhat's the Difference: Tabata vs. HIIT\n\nWhat's the Difference: Tabata vs. HIIT\n\nThe game plan with HIIT is to mix repeated short bursts of higher-intensity aerobic exercise within a workout. (Notice that it’s “higher” and not “high.”)\n\n“The focus is on varying the intensity level during the workout,” says Lawton. “That can mean going from low to medium intensity or from medium to high, then dropping back down before revving up again.”\n\nBut if you’re aiming for high intensity, that would be a level of exertion where you can only talk for a few words at a time. (Basically, expect to huff and puff.)\n\nTo get a bit more specific, high-intensity exercise typically means upping your heart rate to more than 70% of your maximum heart rate. The basic formula for calculating maximum heart rate is 220 minus your age. (Learn more about [exercise heart rate zones](https:\/\/health.clevelandclinic.org\/exercise-heart-rate-zones-explained\/).)\n\nOther formulas exist, too, and may be beneficial to set a better target. Lawton suggests the Karvonen method, or [heart rate reserve](https:\/\/my.clevelandclinic.org\/health\/articles\/24649-heart-rate-reserve) calculation, which also uses your resting heart rate to establish a max heart rate number.\n\n### How to do a HIIT workout\nThink of it as a series of mini-challenges. Basically, you push harder for a short duration (20 seconds to a few minutes) before slowing down for an equal or slightly longer active recovery period.\n\nRepeat this back-and-forth process throughout the workout. A beneficial HIIT session can last as little as 10 minutes, plus time for a warm-up and cool-down. Twenty to 30 minutes is typical. Rarely do HIIT workouts extend beyond an hour.\n\nAerobic exercises — the type of activity that can quickly elevate your heart rate — fit nicely into a HIIT session, says Lawton. Potential activities include:\n\n- **Running**, either outdoors or on a treadmill\n- **Brisk walking** wherever works best for you\n- **Cycling** on a bike or a stationary bike\n- **Stair climbing** on a stepper machine or in your house\n- [**Rowing**](https:\/\/health.clevelandclinic.org\/rowing-machine-benefits) on a machine or waterway\n- [**Calisthenics**](https:\/\/health.clevelandclinic.org\/calisthenics\/) and body weight exercises such as lunges, jumping jacks, squat jumps and [burpees](https:\/\/health.clevelandclinic.org\/how-to-do-burpee\/)\n\nHow often you do HIIT depends on the intensity level of your workout, but two to three days per week is a good target.\n\n### The benefits of HIIT\nFor starters, HIIT means being physically active — a sweaty status that far too few people reach on a regular basis. Research shows that only [28% of Americans meet weekly exercise guidelines](https:\/\/www.cdc.gov\/mmwr\/volumes\/72\/wr\/mm7204a1.htm?s_cid=mm7204a1_w).\n\nAdults should aim to get 150 to 300 minutes a week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, according to recommendations from the U.S. Department of Health and Human Services.\n\nHIIT can help you hit that goal and stay healthy. (Fast fact: Nearly half of the adult population in America has a preventable chronic disease — and 7 of the 10 most common chronic diseases can be “favorably influenced” by regular exercise. Pretty obvious connection, right?)\n\n**Benefits of HIIT include:**\n\n- [**Heart health**](https:\/\/health.clevelandclinic.org\/how-to-keep-your-heart-healthy\/): Researchers found that getting your ticker pumping a bit more vigorously on a regular basis can help reduce [high blood pressure](https:\/\/my.clevelandclinic.org\/health\/diseases\/4314-hypertension-high-blood-pressure) if you have obesity or are carrying a few extra pounds.\n- **Calorie burn**: Shorter and more intense bursts of exercise [can burn more calories](https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/) than a slow-and-steady workout. An added perk? It takes less time, which is always a plus in a world with jam-packed schedules.\n- **Metabolism boost**: Revving up your internal engine doing HIIT has a carryover effect, as your [metabolism remains elevated](https:\/\/pubmed.ncbi.nlm.nih.gov\/27747847\/) for hours after exercise. That helps burn calories long after you finish working out.\n- **Fat loss**: HIIT can help you lose body fat, especially if you have obesity.\n- **Reduce blood sugar**: Study after study shows that HIIT can reduce blood sugar and improve insulin resistance, making it an ideal option for those with [Type 2 diabetes](https:\/\/my.clevelandclinic.org\/health\/diseases\/21501-type-2-diabetes) or [prediabetes](https:\/\/my.clevelandclinic.org\/health\/diseases\/21498-prediabetes).\n- **Better movement**: A 2018 study found that a HIIT cycling program helped adults with knee osteoarthritis, with greater improvements in physical function than a continuous moderate-intensity cycling program.\n#### Is HIIT safe?\nAs mentioned, HIIT can often help lessen symptoms of chronic diseases, such as [heart disease](https:\/\/my.clevelandclinic.org\/health\/diseases\/24129-heart-disease) and different types of [arthritis](https:\/\/my.clevelandclinic.org\/health\/diseases\/12061-arthritis), including [rheumatoid arthritis](https:\/\/my.clevelandclinic.org\/health\/diseases\/4924-rheumatoid-arthritis) and [psoriatic arthritis](https:\/\/my.clevelandclinic.org\/health\/diseases\/13286-psoriatic-arthritis).\n\nStill, it’s best to talk to a doctor or a healthcare provider before starting a routine.\n\n“They can help you set guidelines to exercise safely and successfully,” advises Lawton. “The goal should be to develop a program that you can do consistently in order to see the potential benefits.”\n\n### Tips to start HIIT\nLawton offers these half-dozen tips to enter the world of HIIT:\n\n1. **Ease into it**. Start slow and look to ramp things up as you build strength and endurance, especially if you’re new to working out. Adjust the time and intensity to fit your level of fitness. “It’s the old idea of walking before you run,” encourages Lawton.\n2. **Always warm up**. One of the main perks of HIIT is the limited amount of time it takes, but that doesn’t mean you should skip a warmup. Spend about 10 minutes stretching to get your muscles ready to make your workout more effective.\n3. **Find a buddy**. Everything is better with a friend, and that includes HIIT. “People are often much more consistent with their exercise and successful if they do it with someone,” notes Lawton.\n4. **Use apps**. Numerous apps and websites can help you build a program and even serve as a timer for your high-intensity bursts. Plus, it’s pretty nice when your first workout move is as simple as hitting “play.”\n5. **Track progress**. Using an app or journal can help you chart progress. It can be pretty motivating to look at where you were versus where you are today and see the progress.\n6. **Don’t be afraid to push yourself**. Effort brings results, and exercise tends to be more effective when it’s hard. The beauty of HIIT is that those “hard” moments can be limited to 20 seconds or so. “It’s a short time to feel uncomfortable,” reinforces Lawton.","meta_canonical":null}

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Meta Title	HIIT Workouts: They’re Good for Everyone!
Meta Description	High-intensity interval training, or HIIT, uses short bursts of aerobic activity to bring fitness results. Best of all? The exercise program is ideal for anyone.
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Boilerpipe Text	High-intensity interval training, or HIIT, sounds pretty intimidating. But HIIT workouts are FOR EVERYONE — and they’re especially good for those of us who are older or sporting a body type that isn’t exactly fit-tastic. View HIIT as more of a broad concept than a rigid fitness activity that ratchets the intensity level off the charts, says exercise physiologist Katie Lawton, MEd. It’s a way to work out, not a specific regimen. “What’s ‘high intensity’ is very relative,” Lawton explains. “ You set the bar where it works for you .” So, here’s how you can ease into HIIT to build a stronger, healthier body. What is HIIT? Video content: This video is available to watch online. View video online (https://cdnapisec.kaltura.com/p/2207941/sp/220794100/playManifest/entryId/1_hukqbjq9/flavorId/1_5f3sgelj/format/url/protocol/https/a.mp4) What's the Difference: Tabata vs. HIIT What's the Difference: Tabata vs. HIIT The game plan with HIIT is to mix repeated short bursts of higher-intensity aerobic exercise within a workout. (Notice that it’s “higher” and not “high.”) “The focus is on varying the intensity level during the workout,” says Lawton. “That can mean going from low to medium intensity or from medium to high, then dropping back down before revving up again.” But if you’re aiming for high intensity, that would be a level of exertion where you can only talk for a few words at a time. (Basically, expect to huff and puff.) To get a bit more specific, high-intensity exercise typically means upping your heart rate to more than 70% of your maximum heart rate. The basic formula for calculating maximum heart rate is 220 minus your age. (Learn more about exercise heart rate zones .) Other formulas exist, too, and may be beneficial to set a better target. Lawton suggests the Karvonen method, or heart rate reserve calculation, which also uses your resting heart rate to establish a max heart rate number. How to do a HIIT workout Think of it as a series of mini-challenges. Basically, you push harder for a short duration (20 seconds to a few minutes) before slowing down for an equal or slightly longer active recovery period. Repeat this back-and-forth process throughout the workout. A beneficial HIIT session can last as little as 10 minutes, plus time for a warm-up and cool-down. Twenty to 30 minutes is typical. Rarely do HIIT workouts extend beyond an hour. Aerobic exercises — the type of activity that can quickly elevate your heart rate — fit nicely into a HIIT session, says Lawton. Potential activities include: Running , either outdoors or on a treadmill Brisk walking wherever works best for you Cycling on a bike or a stationary bike Stair climbing on a stepper machine or in your house Rowing on a machine or waterway Calisthenics and body weight exercises such as lunges, jumping jacks, squat jumps and burpees How often you do HIIT depends on the intensity level of your workout, but two to three days per week is a good target. The benefits of HIIT For starters, HIIT means being physically active — a sweaty status that far too few people reach on a regular basis. Research shows that only 28% of Americans meet weekly exercise guidelines . Adults should aim to get 150 to 300 minutes a week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, according to recommendations from the U.S. Department of Health and Human Services. HIIT can help you hit that goal and stay healthy. (Fast fact: Nearly half of the adult population in America has a preventable chronic disease — and 7 of the 10 most common chronic diseases can be “favorably influenced” by regular exercise. Pretty obvious connection, right?) Benefits of HIIT include: Heart health : Researchers found that getting your ticker pumping a bit more vigorously on a regular basis can help reduce high blood pressure if you have obesity or are carrying a few extra pounds. Calorie burn : Shorter and more intense bursts of exercise can burn more calories than a slow-and-steady workout. An added perk? It takes less time, which is always a plus in a world with jam-packed schedules. Metabolism boost : Revving up your internal engine doing HIIT has a carryover effect, as your metabolism remains elevated for hours after exercise. That helps burn calories long after you finish working out. Fat loss : HIIT can help you lose body fat, especially if you have obesity. Reduce blood sugar : Study after study shows that HIIT can reduce blood sugar and improve insulin resistance, making it an ideal option for those with Type 2 diabetes or prediabetes . Better movement : A 2018 study found that a HIIT cycling program helped adults with knee osteoarthritis, with greater improvements in physical function than a continuous moderate-intensity cycling program. Is HIIT safe? As mentioned, HIIT can often help lessen symptoms of chronic diseases, such as heart disease and different types of arthritis , including rheumatoid arthritis and psoriatic arthritis . Still, it’s best to talk to a doctor or a healthcare provider before starting a routine. “They can help you set guidelines to exercise safely and successfully,” advises Lawton. “The goal should be to develop a program that you can do consistently in order to see the potential benefits.” Tips to start HIIT Lawton offers these half-dozen tips to enter the world of HIIT: Ease into it . Start slow and look to ramp things up as you build strength and endurance, especially if you’re new to working out. Adjust the time and intensity to fit your level of fitness. “It’s the old idea of walking before you run,” encourages Lawton. Always warm up . One of the main perks of HIIT is the limited amount of time it takes, but that doesn’t mean you should skip a warmup. Spend about 10 minutes stretching to get your muscles ready to make your workout more effective. Find a buddy . Everything is better with a friend, and that includes HIIT. “People are often much more consistent with their exercise and successful if they do it with someone,” notes Lawton. Use apps . Numerous apps and websites can help you build a program and even serve as a timer for your high-intensity bursts. Plus, it’s pretty nice when your first workout move is as simple as hitting “play.” Track progress . Using an app or journal can help you chart progress. It can be pretty motivating to look at where you were versus where you are today and see the progress. Don’t be afraid to push yourself . Effort brings results, and exercise tends to be more effective when it’s hard. The beauty of HIIT is that those “hard” moments can be limited to 20 seconds or so. “It’s a short time to feel uncomfortable,” reinforces Lawton.
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Bursts of higher-intensity activity can bring big results in a short time ![person doing HIIT class in gym](https://assets.clevelandclinic.org/transform/LargeFeatureImage/f072646b-9e29-4a37-a1f9-5846d187f8a6/HIIT-Training-13060380107-770x533-1-scaled_jpg) Image content: This image is available to view online. View image online (https://assets.clevelandclinic.org/transform/f072646b-9e29-4a37-a1f9-5846d187f8a6/HIIT-Training-13060380107-770x533-1-scaled\_jpg) person doing HIIT class in gym High-intensity interval training, or HIIT, sounds pretty intimidating. But HIIT workouts are *FOR EVERYONE* — and they’re especially good for those of us who are older or sporting a body type that isn’t exactly fit-tastic. Advertisement Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. [Policy](https://health.clevelandclinic.org/advertising) View HIIT as more of a broad concept than a rigid fitness activity that ratchets the intensity level off the charts, says exercise physiologist Katie Lawton, MEd. It’s a way to work out, not a specific regimen. “What’s ‘high intensity’ is very relative,” Lawton explains. “You set the bar where it works for you.” So, here’s how you can ease into HIIT to build a stronger, healthier body. ## What is HIIT? Video content: This video is available to watch online. View video online (https://cdnapisec.kaltura.com/p/2207941/sp/220794100/playManifest/entryId/1\_hukqbjq9/flavorId/1\_5f3sgelj/format/url/protocol/https/a.mp4) What's the Difference: Tabata vs. HIIT What's the Difference: Tabata vs. HIIT The game plan with HIIT is to mix repeated short bursts of higher-intensity aerobic exercise within a workout. (Notice that it’s “higher” and not “high.”) “The focus is on varying the intensity level during the workout,” says Lawton. “That can mean going from low to medium intensity or from medium to high, then dropping back down before revving up again.” But if you’re aiming for high intensity, that would be a level of exertion where you can only talk for a few words at a time. (Basically, expect to huff and puff.) To get a bit more specific, high-intensity exercise typically means upping your heart rate to more than 70% of your maximum heart rate. The basic formula for calculating maximum heart rate is 220 minus your age. (Learn more about [exercise heart rate zones](https://health.clevelandclinic.org/exercise-heart-rate-zones-explained/).) Other formulas exist, too, and may be beneficial to set a better target. Lawton suggests the Karvonen method, or [heart rate reserve](https://my.clevelandclinic.org/health/articles/24649-heart-rate-reserve) calculation, which also uses your resting heart rate to establish a max heart rate number. Advertisement ### How to do a HIIT workout Think of it as a series of mini-challenges. Basically, you push harder for a short duration (20 seconds to a few minutes) before slowing down for an equal or slightly longer active recovery period. Repeat this back-and-forth process throughout the workout. A beneficial HIIT session can last as little as 10 minutes, plus time for a warm-up and cool-down. Twenty to 30 minutes is typical. Rarely do HIIT workouts extend beyond an hour. Aerobic exercises — the type of activity that can quickly elevate your heart rate — fit nicely into a HIIT session, says Lawton. Potential activities include: - Running, either outdoors or on a treadmill - Brisk walking wherever works best for you - Cycling on a bike or a stationary bike - Stair climbing on a stepper machine or in your house - [Rowing](https://health.clevelandclinic.org/rowing-machine-benefits) on a machine or waterway - [Calisthenics](https://health.clevelandclinic.org/calisthenics/) and body weight exercises such as lunges, jumping jacks, squat jumps and [burpees](https://health.clevelandclinic.org/how-to-do-burpee/) How often you do HIIT depends on the intensity level of your workout, but two to three days per week is a good target. ### The benefits of HIIT For starters, HIIT means being physically active — a sweaty status that far too few people reach on a regular basis. Research shows that only [28% of Americans meet weekly exercise guidelines](https://www.cdc.gov/mmwr/volumes/72/wr/mm7204a1.htm?s_cid=mm7204a1_w). Adults should aim to get 150 to 300 minutes a week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, according to recommendations from the U.S. Department of Health and Human Services. HIIT can help you hit that goal and stay healthy. (Fast fact: Nearly half of the adult population in America has a preventable chronic disease — and 7 of the 10 most common chronic diseases can be “favorably influenced” by regular exercise. Pretty obvious connection, right?) Benefits of HIIT include: - [Heart health](https://health.clevelandclinic.org/how-to-keep-your-heart-healthy/): Researchers found that getting your ticker pumping a bit more vigorously on a regular basis can help reduce [high blood pressure](https://my.clevelandclinic.org/health/diseases/4314-hypertension-high-blood-pressure) if you have obesity or are carrying a few extra pounds. - Calorie burn: Shorter and more intense bursts of exercise [can burn more calories](https://pubmed.ncbi.nlm.nih.gov/25162652/) than a slow-and-steady workout. An added perk? It takes less time, which is always a plus in a world with jam-packed schedules. - Metabolism boost: Revving up your internal engine doing HIIT has a carryover effect, as your [metabolism remains elevated](https://pubmed.ncbi.nlm.nih.gov/27747847/) for hours after exercise. That helps burn calories long after you finish working out. - Fat loss: HIIT can help you lose body fat, especially if you have obesity. - Reduce blood sugar: Study after study shows that HIIT can reduce blood sugar and improve insulin resistance, making it an ideal option for those with [Type 2 diabetes](https://my.clevelandclinic.org/health/diseases/21501-type-2-diabetes) or [prediabetes](https://my.clevelandclinic.org/health/diseases/21498-prediabetes). - Better movement: A 2018 study found that a HIIT cycling program helped adults with knee osteoarthritis, with greater improvements in physical function than a continuous moderate-intensity cycling program. Advertisement #### Is HIIT safe? As mentioned, HIIT can often help lessen symptoms of chronic diseases, such as [heart disease](https://my.clevelandclinic.org/health/diseases/24129-heart-disease) and different types of [arthritis](https://my.clevelandclinic.org/health/diseases/12061-arthritis), including [rheumatoid arthritis](https://my.clevelandclinic.org/health/diseases/4924-rheumatoid-arthritis) and [psoriatic arthritis](https://my.clevelandclinic.org/health/diseases/13286-psoriatic-arthritis). Still, it’s best to talk to a doctor or a healthcare provider before starting a routine. “They can help you set guidelines to exercise safely and successfully,” advises Lawton. “The goal should be to develop a program that you can do consistently in order to see the potential benefits.” ### Tips to start HIIT Lawton offers these half-dozen tips to enter the world of HIIT: 1. Ease into it. Start slow and look to ramp things up as you build strength and endurance, especially if you’re new to working out. Adjust the time and intensity to fit your level of fitness. “It’s the old idea of walking before you run,” encourages Lawton. 2. Always warm up. One of the main perks of HIIT is the limited amount of time it takes, but that doesn’t mean you should skip a warmup. Spend about 10 minutes stretching to get your muscles ready to make your workout more effective. 3. Find a buddy. Everything is better with a friend, and that includes HIIT. “People are often much more consistent with their exercise and successful if they do it with someone,” notes Lawton. 4. Use apps. Numerous apps and websites can help you build a program and even serve as a timer for your high-intensity bursts. Plus, it’s pretty nice when your first workout move is as simple as hitting “play.” 5. Track progress. Using an app or journal can help you chart progress. It can be pretty motivating to look at where you were versus where you are today and see the progress. 6. Don’t be afraid to push yourself. Effort brings results, and exercise tends to be more effective when it’s hard. The beauty of HIIT is that those “hard” moments can be limited to 20 seconds or so. “It’s a short time to feel uncomfortable,” reinforces Lawton. Advertisement Advertisement [![Cleveland Clinic logo](https://health.clevelandclinic.org/_next/static/media/logo-ccf.1e52a22b.svg?w=3840&q=75)](https://my.clevelandclinic.org/)[![Cleveland Clinic icon](https://health.clevelandclinic.org/_next/static/media/CCFLogo.000428c6.svg?w=3840&q=75)](https://my.clevelandclinic.org/) [![Health Essentials logo](https://health.clevelandclinic.org/_next/static/media/HealthEssentials.b811bb06.svg?w=3840&q=75)](https://health.clevelandclinic.org/) ![Subscription icon](https://assets.clevelandclinic.org/transform/482db8cd-aa1e-45b5-a2a4-cf6aa5e5d2d4/Health-Essentials?w=256&q=75) ## Better health starts here Sign up for our Health Essentials emails for expert guidance on nutrition, fitness, sleep, skin care and more. 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Health Library Aerobic Exercise [Overview](https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise#overview) Health Library Aerobic Exercise [Overview](https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise#overview) Advertisement ## Related Articles [![Person doing overhand pull up at gym](https://assets.clevelandclinic.org/transform/StoryPanel/70abe4f2-f4b5-4ce3-be9d-96c8667176f7/overhand-pull-ups-987729658?w=3840&q=75)](https://health.clevelandclinic.org/pull-ups) April 16, 2026/[Exercise & Fitness](https://health.clevelandclinic.org/diet-food-fitness/exercise-fitness) ### [How To Do Pull-Ups](https://health.clevelandclinic.org/pull-ups) https://health.clevelandclinic.org/pull-ups Stay slow and controlled as you work your way up past the bar [![Person with spray bottle and wipe, cleaning gym 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Readable Markdown	High-intensity interval training, or HIIT, sounds pretty intimidating. But HIIT workouts are *FOR EVERYONE* — and they’re especially good for those of us who are older or sporting a body type that isn’t exactly fit-tastic. View HIIT as more of a broad concept than a rigid fitness activity that ratchets the intensity level off the charts, says exercise physiologist Katie Lawton, MEd. It’s a way to work out, not a specific regimen. “What’s ‘high intensity’ is very relative,” Lawton explains. “You set the bar where it works for you.” So, here’s how you can ease into HIIT to build a stronger, healthier body. ## What is HIIT? Video content: This video is available to watch online. View video online (https://cdnapisec.kaltura.com/p/2207941/sp/220794100/playManifest/entryId/1\_hukqbjq9/flavorId/1\_5f3sgelj/format/url/protocol/https/a.mp4) What's the Difference: Tabata vs. HIIT What's the Difference: Tabata vs. HIIT The game plan with HIIT is to mix repeated short bursts of higher-intensity aerobic exercise within a workout. (Notice that it’s “higher” and not “high.”) “The focus is on varying the intensity level during the workout,” says Lawton. “That can mean going from low to medium intensity or from medium to high, then dropping back down before revving up again.” But if you’re aiming for high intensity, that would be a level of exertion where you can only talk for a few words at a time. (Basically, expect to huff and puff.) To get a bit more specific, high-intensity exercise typically means upping your heart rate to more than 70% of your maximum heart rate. The basic formula for calculating maximum heart rate is 220 minus your age. (Learn more about [exercise heart rate zones](https://health.clevelandclinic.org/exercise-heart-rate-zones-explained/).) Other formulas exist, too, and may be beneficial to set a better target. Lawton suggests the Karvonen method, or [heart rate reserve](https://my.clevelandclinic.org/health/articles/24649-heart-rate-reserve) calculation, which also uses your resting heart rate to establish a max heart rate number. ### How to do a HIIT workout Think of it as a series of mini-challenges. Basically, you push harder for a short duration (20 seconds to a few minutes) before slowing down for an equal or slightly longer active recovery period. Repeat this back-and-forth process throughout the workout. A beneficial HIIT session can last as little as 10 minutes, plus time for a warm-up and cool-down. Twenty to 30 minutes is typical. Rarely do HIIT workouts extend beyond an hour. Aerobic exercises — the type of activity that can quickly elevate your heart rate — fit nicely into a HIIT session, says Lawton. Potential activities include: - Running, either outdoors or on a treadmill - Brisk walking wherever works best for you - Cycling on a bike or a stationary bike - Stair climbing on a stepper machine or in your house - [Rowing](https://health.clevelandclinic.org/rowing-machine-benefits) on a machine or waterway - [Calisthenics](https://health.clevelandclinic.org/calisthenics/) and body weight exercises such as lunges, jumping jacks, squat jumps and [burpees](https://health.clevelandclinic.org/how-to-do-burpee/) How often you do HIIT depends on the intensity level of your workout, but two to three days per week is a good target. ### The benefits of HIIT For starters, HIIT means being physically active — a sweaty status that far too few people reach on a regular basis. Research shows that only [28% of Americans meet weekly exercise guidelines](https://www.cdc.gov/mmwr/volumes/72/wr/mm7204a1.htm?s_cid=mm7204a1_w). Adults should aim to get 150 to 300 minutes a week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, according to recommendations from the U.S. Department of Health and Human Services. HIIT can help you hit that goal and stay healthy. (Fast fact: Nearly half of the adult population in America has a preventable chronic disease — and 7 of the 10 most common chronic diseases can be “favorably influenced” by regular exercise. Pretty obvious connection, right?) Benefits of HIIT include: - [Heart health](https://health.clevelandclinic.org/how-to-keep-your-heart-healthy/): Researchers found that getting your ticker pumping a bit more vigorously on a regular basis can help reduce [high blood pressure](https://my.clevelandclinic.org/health/diseases/4314-hypertension-high-blood-pressure) if you have obesity or are carrying a few extra pounds. - Calorie burn: Shorter and more intense bursts of exercise [can burn more calories](https://pubmed.ncbi.nlm.nih.gov/25162652/) than a slow-and-steady workout. An added perk? It takes less time, which is always a plus in a world with jam-packed schedules. - Metabolism boost: Revving up your internal engine doing HIIT has a carryover effect, as your [metabolism remains elevated](https://pubmed.ncbi.nlm.nih.gov/27747847/) for hours after exercise. That helps burn calories long after you finish working out. - Fat loss: HIIT can help you lose body fat, especially if you have obesity. - Reduce blood sugar: Study after study shows that HIIT can reduce blood sugar and improve insulin resistance, making it an ideal option for those with [Type 2 diabetes](https://my.clevelandclinic.org/health/diseases/21501-type-2-diabetes) or [prediabetes](https://my.clevelandclinic.org/health/diseases/21498-prediabetes). - Better movement: A 2018 study found that a HIIT cycling program helped adults with knee osteoarthritis, with greater improvements in physical function than a continuous moderate-intensity cycling program. #### Is HIIT safe? As mentioned, HIIT can often help lessen symptoms of chronic diseases, such as [heart disease](https://my.clevelandclinic.org/health/diseases/24129-heart-disease) and different types of [arthritis](https://my.clevelandclinic.org/health/diseases/12061-arthritis), including [rheumatoid arthritis](https://my.clevelandclinic.org/health/diseases/4924-rheumatoid-arthritis) and [psoriatic arthritis](https://my.clevelandclinic.org/health/diseases/13286-psoriatic-arthritis). Still, it’s best to talk to a doctor or a healthcare provider before starting a routine. “They can help you set guidelines to exercise safely and successfully,” advises Lawton. “The goal should be to develop a program that you can do consistently in order to see the potential benefits.” ### Tips to start HIIT Lawton offers these half-dozen tips to enter the world of HIIT: 1. Ease into it. Start slow and look to ramp things up as you build strength and endurance, especially if you’re new to working out. Adjust the time and intensity to fit your level of fitness. “It’s the old idea of walking before you run,” encourages Lawton. 2. Always warm up. One of the main perks of HIIT is the limited amount of time it takes, but that doesn’t mean you should skip a warmup. Spend about 10 minutes stretching to get your muscles ready to make your workout more effective. 3. Find a buddy. Everything is better with a friend, and that includes HIIT. “People are often much more consistent with their exercise and successful if they do it with someone,” notes Lawton. 4. Use apps. Numerous apps and websites can help you build a program and even serve as a timer for your high-intensity bursts. Plus, it’s pretty nice when your first workout move is as simple as hitting “play.” 5. Track progress. Using an app or journal can help you chart progress. It can be pretty motivating to look at where you were versus where you are today and see the progress. 6. Don’t be afraid to push yourself. Effort brings results, and exercise tends to be more effective when it’s hard. The beauty of HIIT is that those “hard” moments can be limited to 20 seconds or so. “It’s a short time to feel uncomfortable,” reinforces Lawton.
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