If you have a busy life, it can be hard to find enough time for lengthy gym workouts. Luckily there is growing research that High Intensity Interval Training or 'HIIT' can achieve similar if not better results than long workouts in a number of fields including weight loss (particularly of dangerous fat that accumulates near organs), cardiovascular health and aerobic fitness. 

Here are some tips to get the most from your HIIT workout. 

Work out hard

For a HIIT exercise regimen to be effective, you need to work out at a high intensity, at somewhere close to 80% of capacity. You work out at this intensity for short period, such as 30 second periods, with a very short rest period between your exercises. This means that you can achieve a full workout in an short period, although you will need to work very hard for that short period! Many people find it easiest to maintain the intensity if they switch between muscle groups, such as hill sprints for one set of exercises and fast pushups for the next set. 

Make sure that you're healthy

In order to maintain the required intensity it's important to start out healthy. If you are currently overweight or obese and you have not regularly exercised recently, then it's a good idea to get the all clear from your doctor before beginning HIIT workouts. This intensity can be very hard on the joints as well as the heart and lungs, so it may not be suitable for everyone. For some people it can be fine to simply sprint up and down a hill whilst others benefit from circuit where they switch exercises each time. 

Work with a personal trainer

It can be useful to organise a personalised training session where a trainer can help you to work out a routine in the gym that works you to your current capacity and helps to constantly improve your health. The HIIT workouts can be quite hard to deal with, so it can be useful to have someone with you to motivate you through each exercise. They can make sure that you continue to work out as hard as you possibly can at all times during the high intensity intervals. 

If you don't have time for regular long gym workouts, it can be useful to learn how to do HITT. A gym instructor or personal trainer can help you to work out a routine that best suits your schedule.