Definition
HIIT alternates 20–60 seconds of near maximal effort with 1–3 minutes of rest, repeated 6–10 times. It builds VO2max and burns calories efficiently, but stacks recovery demand on top of lifting. Use 1–2 sessions per week max if you're also training hard with weights.
Real questions
Is HIIT better than steady cardio for fat loss?
No — total weekly calories burned matters most. HIIT is more time efficient but less recoverable than Zone 2.
Stack with
Put it to work
Coach Foster builds your program around hiit (high-intensity interval training) and the rest of the fundamentals, shaped to your body and your week.