High intensity interval training programs are more popular than ever and for good reason! Participants get great results in fast and furious workouts. But navigating the HIIT formats takes a keen sense of science as well as asking the question, “what is sustainable for my participants?” Understanding the correct exercises based on intensity, skills level and the ability to perform foundational movements is important in safe and effective exercise selection. Explore a variety of time-based, high intensity interval training protocols and formats, including Tabata, Hard, Harder, Hardest and others. Learn the importance of acute O2 debt as well as the long term effects of EPOC, the energy systems used and implications for fitness participants. You’ll walk away with dozens of interval exercises including movements from kick boxing, body weight/body leverage training, portable equipment options including gliding disks, weights, kettlebells, suspension training, tubing and stability balls. Even partner intervals can be made appropriate for a high intensity experience for any fitness level.