H.I.I.T. training (High Intensity Interval Training)

HIIT is a sprint interval training exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15-30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint.

Studies have shown the HIIT method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. HIIT speeds up your metabolism and keeps it up for some time after your workout. Overall, HIIT training burns a greater number of total calories than low-intensity training, and more calories burned equals more fat lost.

HIIT means any type of sprint exercise lasting anywhere from 15-90 seconds and then you drop to a very easy level of exercise and that would equal one interval. You have to go from hard to easy.... a sprint to a walk. A workout could be 6-8 of those intervals.

HIIT is right for EVERYONE! Everyone from the experienced bodybuilder to the post baby woman can reap the benefits of HIIT.

Here is a video that explains the high intensity interval training method in more detail:

I do have a problem with not dropping down to a low enough speed during the recovery stages of my interval training... I think I will work on dropping it down lower to a power walk.

I have that same problem. I wasn't necessarily trying an HIIT program, but I was doing an interval program on the treadmill and my low speed wasn't low enough to make me be able to sprint at my highest capacity.