Intensive Interval Training (HIIT) has its advantages. It's an express training, and there are big benefits to the heart and metabolism. Researchers have taken a turn: High intensity random physical activity. That's when everyday physical activity causes heart rate spikes and shortness of breath – think you could drive on a bus or train, sprint up stairs or work extra fast in the garden.
Under the new US Physical Activity Guidelines, this applies to all moderate individuals. Intense 30 second training sessions or a few minutes can improve your heart health if performed several times a day.
The key is high intensity, ie working at 80 percent or more of maximum capacity. You will know that you are in the zone when you feel an unpleasant shortness of breath, do not talk, and possibly cause your quads to burn when you run or climb.
It lasts a long time, which luckily you do not have to. Make quick HIIT workouts at work by climbing up some steps and on the way to work. Ride your bike home and work out in sprints or pack sneakers and workout clothes for a quick boost while walking.