What is the key focus of high-intensity interval training (HIIT)?

High-intensity interval training (HIIT) is primarily designed to improve both aerobic and anaerobic fitness levels in a short period. This method involves alternating between short bursts of intense exercise and recovery periods, which maximizes cardiovascular efficiency and increases overall fitness. The intense intervals push the body to work anaerobically, helping to improve power and speed, while the recovery periods also maintain aerobic activity, benefiting cardiovascular health.

This dual focus allows participants to achieve substantial fitness improvements in less time compared to traditional steady-state cardio or isolated strength training. The versatility of HIIT makes it appealing for those looking to enhance their overall fitness while managing time effectively. The incorrect options reflect limitations in what HIIT aims to achieve; for instance, flexibility and balance are not central aims of HIIT, and significant increases in muscle mass are typically more associated with resistance training rather than the high-intensity intervals that characterize HIIT.