Often called sprint interval training, or even just plain HIIT, high-intensity interval training uses short, powerful workouts to take down unwanted fatty tissue in short order. It isn’t so much a kind of exercise itself so much as it is a methodology or philosophy of approaching how you exercise to get the most possible benefit.

Because of the intensity and strain involved in this technique, sessions of HIIT will rarely last for more than half an hour. In fact, some may be as short as half that.

HIIT isn’t always used constantly over a session’s time frame, but may often have a ratio of HIIT to non-HIIT. The most common ratio is for the HIIT periods to be double in length to the less strenuous portions of the routine.

Like most forms of exercise, HIIT involves a warming up section before and a cool down section after. The difference lies in the middle period, where HIIT is alternated with mid-level exercises frequently and repeatedly.

This use of HIIT, non-HIIT, HIIT, non-HIIT over and over gives a smooth, natural flow to the workout routine not unlike the motion of ocean waves. It can help you focus better, enjoy your exercise more, and keep you less stressed (as you know you’ll only have to keep up your maximum effort for a relatively short time in any given HIIT segment of a session).

While the number of cycles from high to mid-level exercises will vary based on the exact type of exercise you do, most proponents of HIIT recommend at least half a dozen cycles in a session. Of course, if you’re just starting out there’s no shame in being a little less than ideal at first… that gives you something to work for.

Besides its other benefits, HIIT is more time-efficient than most exercise routines that focus on endurance while still giving similar benefits. It allows you to take control over your schedule and squeeze in a quick, fulfilling session whenever you can.

One beloved method of HIIT is known as the Tabata Method, a recently developed, ultra-fast technique variation that consists of cycles of twenty seconds high-intensity exercise followed by ten seconds of rest, continued for four minutes. In a study, the Tabata Method was shown to do just as well as steady-state techniques in most major respects, save for anaerobic improvements, which were superior for those using HIIT over non-HIIT.

HIIT can be adjusted to almost any exercise, but is particularly well-suited for cardio. It has been proven to burn fat more powerfully than non-HIIT methods, as well as aiding in the body’s processing of oxygen.

As if that wasn’t enough, HIIT can also help experts who are already training hard. It’s been known to help performance significantly for bodybuilders and other athletes who’ve hit the peak of their steady endurance levels.

As a final endorsement for this wonderful advanced exercise method, if you’re not already convinced, you may want to consider it if you’re having trouble with your insulin levels. HIIT has been known to cause considerable improvement in insulin levels for men of reasonable health, which can help to prevent diabetes.

HIIT is a technique anyone can start at any time. So don’t be afraid to get out there and give it a try… you might just love what you see as a result.