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A typical HIIT session might start with a warm up, then three to ten intervals of the high intensity exercise and recovery period of exercise, followed by a cool down. The intervals should be tailored to the participant's level of exercise, and it's best to have a trainer guide you on this-at least for one session. You should also get your doctor's approval before beginning any new exercise regimen, especially given the intensity of this workout style.

For example, after warming up, you might run very hard for thirty seconds, followed by thirty seconds of a light run, then thirty more seconds of hard running, then thirty seconds at a light run again, and so on. The level of intensity and the length of each interval should be chosen with your fitness level in mind.

Traditionally, the sprints were done at a 2:1 ratio, such as thirty seconds of hard running followed by fifteen seconds of walking or jogging. But it isn't necessary to stick to that. An out-of-shape or overweight person might only start with a light run for thirty seconds, followed by sixty to ninety seconds of at a walking pace to recover.

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