HIIT, also known as High Intensity Interval Training is a method where you perform a particular exercise for a set time period, followed by a short period of rest. Most people usually perform intervals with sprints or other cardio options.
However, I like to perform intervals with bodyweight and dumbbell exercises. You can choose a bodyweight exercise such as Steam Engine, or a dumbbell exercise such as Bulgarian Squats, and perform the movement for 20-60 seconds, followed by a 10-60 second rest interval.
Your work and rest intervals will depend on your level of fitness. For example, there are very few beginners who can perform an exercise for 30 seconds all out, and rest for 15 seconds right after that.
Most beginners will have to rest up to 60 seconds after each work interval. But my suggestion is to start small. 30 seconds work, and 60 seconds rest is the perfect place to start.
There are many benefits to HIIT including fat loss and mass gain. However, one of the most important aspects of HIIT that I love is the amount of time it saves you. Some days I'll have literally no time to workout.
Here, I can use Interval Training to get a great, 10 minute workout. For example, if I choose to perform interviews where I'm working for 30 seconds, followed by a 15 second break, then I can perform 13-14 rounds of that interval for a 10 minute workout.
The possibilities are literally endless, but I'll list some of the more common Interval Training schemes:
Note: In the above list, the first number represents work interval. The second number represents rest interval.