Which of the following is an example of High-Intensity Interval Training (HIIT)?

High-Intensity Interval Training (HIIT) is characterized by short bursts of intense exercise followed by periods of rest or lower-intensity exercise. Sprint intervals and bodyweight exercises fit this definition perfectly. In HIIT, participants perform rapid, high-energy exercises—like sprinting or doing push-ups—at their maximum effort for a brief period, typically ranging from 20 seconds to a couple of minutes. These intense intervals are then alternated with recovery periods, allowing the body to partially recover before hitting the intensity again. This method has been shown to improve cardiovascular fitness, metabolic rate, and endurance efficiently within a shorter time frame.

In contrast, long-distance running is normally a continuous, moderate-intensity form of exercise without the alternating higher-intensity intervals; yoga and meditation are focused on flexibility, balance, and relaxation, offering low-intensity activity rather than high-intensity efforts; and slow-paced cycling is also not representative of the high-intensity bursts that characterize HIIT. Therefore, the example of sprint intervals and bodyweight exercises serves as a clear illustration of the HIIT format, showcasing its high-intensity, interval-based nature.