By Randall Cooper, Sports & Exercise Physiotherapist
If you’ve only got 15 minutes to train, what do you do? For decades the answer was “not much.” But in recent years, High-Intensity Interval Training (HIIT) has flipped that on its head.
In Episode 11 of Exercise Matters, Mick and I explore the science and practicality of short, sharp efforts - and why HIIT continues to gain traction in sports, rehab, and everyday fitness.
🎧 Listen to the full episode here
What is HIIT?
It’s simple in theory: alternate bursts of near-maximal effort with brief recovery periods. Think 30 seconds hard, 90 seconds easy, repeat. Done right, it targets both aerobic and anaerobic systems and produces gains across endurance, power, and metabolic health.
But what sets HIIT apart isn’t just the structure, it’s the intensity. The original Tabata study had athletes riding bikes at 170% of their VO₂max. That’s flat-out. HIIT works because it pushes the body into zones that trigger real adaptation — not just sweat.
The Research Backs It
There are now hundreds of studies showing HIIT is:
- As effective as endurance training, but in far less time (Gibala, 2006)
- More effective for VO₂max improvement in less fit and older adults (Milanović et al., 2015)
- Highly adaptable - with benefits for athletes, patients, and the time-poor
Gibala’s group even introduced the concept of “exercise snacks” - short, intense bouts scattered through the day. It’s exercise for people who don’t have time to exercise.
But It’s Not for Every Day
That’s where many get it wrong. You don’t need to smash yourself 5 days a week. Two to three sessions is plenty. And you need recovery in between — not just physically, but mentally too.
Done too often or too hard, HIIT increases injury risk - especially to knees and ankles, and especially in those new to high-impact exercise.
In practice, a smart HIIT week might look like:
- Tuesday: 6 x 60-second intervals on the bike
- Friday: 8 x 30-second stair sprints
- Sunday: 3 x 20-second walking lunges + easy jogs
Intensity, rest, and variation. That’s the formula.
How I Use It
I use HIIT occasionally to maintain VO₂max when time is short, and recommend it to clients during rehab (often on a bike or in the pool). It’s not a one-size-fits-all solution, but when applied well, HIIT delivers results without draining time or energy.
🎧 Listen to the full episode here — we cover protocols, myths, and real-world application for athletes and clinicians.
Prep, Perform, Recover: Support HIIT Training with Premax
At Premax, we’re focused on helping athletes get more from their training - and recover faster between sessions. When it comes to HIIT, that means supporting your body at both ends of the workout.
Before training
Apply a thin layer of Premax Warm Up Cream 10–15 minutes before your session. It helps stimulate circulation and muscle readiness - especially useful on cold mornings or early starts when motivation lags.
After training
Use Premax Recovery Cream for Skin — formulated with arnica, sour cherry extract, and niacinamide — to soothe post-exercise skin, ease irritation from sweat and friction, and support healthy recovery.
Whether you’re on the bike, stairs, or treadmill, the goal’s the same: train hard, recover well, and back it up again.
