High-intensity interval training (HIIT) is a quick and effective way to combine cardio with strength work. It’s also easy to personalize based on your goals and fitness level. The overarching idea behind HIIT is simple: try hard, rest, repeat. It’s characterized by short bursts of near-maximum exertion (around 90 percent), followed by periods of rest, explains Mark Gurule, a fitness instructor and co-owner of Fitness Bootcamp Santa Fe in New Mexico. Hill sprints, four-by-fours at the climbing gym, and an all-out interval workout in the pool are all examples of HIIT, but it’s probably most familiar as a circuit workout
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