EP 116: HIIT vs Sprint Intervals: A PhD Explains the Difference

That workout you've been calling HIIT? It might not actually be HIIT. And if you're doing it for specific benefits, that difference matters more than you think.

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I have a PhD in exercise physiology and I built my entire dissertation around high-intensity interval training, so trust me when I say it's one of the most misunderstood concepts in all of fitness. We love to slap the HIIT label on anything fast or sweaty, but most group classes, box jumps, burpees, and kettlebell circuits aren't true HIIT or sprint interval training, even when your heart rate is sky high.

In this video I break down what real high-intensity interval training (HIIT) and sprint interval training (SIT) actually are, why they have to be true cardio, how to structure the intervals, the heart rate and effort targets to aim for, and how often you should be doing them. I also demo the difference on the air bike so you can see and hear what each one is supposed to feel like.

None of this is about shaming your favorite workout. Move in whatever way gets you moving. But if you want the real benefits these tools are known for, especially as a woman navigating perimenopause or menopause, you deserve accurate information on what they are and how to actually use them.

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0:00 Is Your "HIIT" Actually HIIT?

0:42 Why Your Fitness Class Isn't HIIT

1:12 Meet SIT: Sprint Interval Training

2:19 What Real HIIT Actually Is

3:00 Best Cardio for HIIT (and Why the Bike)

4:35 How to Structure HIIT Intervals

6:01 Heart Rate Targets for HIIT

6:47 HIIT Demo

7:04 Pacing Your Effort the Right Way

7:29 What Sprint Intervals Really Look Like

9:09 SIT Demo

9:53 HIIT vs SIT: Breathing & Heart Rate

11:24 Why This Can't Replace Burpees & Box Jumps

12:06 How Often Should You Do This?

12:36 Where to Go Next