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High Intensity Interval Training is a type of exercise that involves short bursts of intense exercise, usually for 20-30 seconds, followed by a short rest, usually 15-60 seconds. HIIT is a great way to get in an intense workout in a short period of time, while also improving your maximal oxygen consumption, which is your ability to take in oxygen for use in your body and is particularly important for endurance exercises. HIIT promotes EPOC (Exercise Post-Oxygen Consumption) which means your body burns calories well after the exercise for up to 24 hours, as it repairs damaged muscles and replaces energy expenditure.