High intensity training is more popular than ever and for good reason! Participants get great results in fast and furious workouts. But navigating the HIIT protocols can be a challenge if you are not familiar with the science of exercise. This session will help the fitness professional explore the H.I.I.T (high intensity interval training) formats, including Tabata True, Type and Timing, as well as the “hard, harder, hardest” technique and the Little method. Learn the importance of EPOC, the energy systems, oxygen deficit, positive and negative recovery cycles and the implications for fitness participants. This session will help instructors understand the dynamics of intervals, visualize movements, cue proper body positioning, and gain a better understanding of appropriate sequences. Learn to select movement patterns in timed ratios that will help participants maintain interest, stay safe and manipulate intensity that best suits their current level of fitness and exercise goals.