VIIT – Varying-Intensity Interval Training

VIIT is a structured low-to-high impact fat-burning method that alternates between high, moderate, and low-intensity efforts. This approach gradually increases endurance, improves cardiovascular fitness, and enhances insulin sensitivity, making it ideal but also challenging for all levels. 【1】. 📌 Best for: Beginners easing into high-intensity training. 📌 Cardio Options: Running, rowing, boxing, cycling (Running is preferred due to greater muscle activation & insulin sensitivity improvement【2】. 📌 How to Perform VIIT 🔹 Step 1: Warm up to prevent injury. 🔹 Step 2: Follow this protocol for 10-20 minutes (2-4 rounds): 1️⃣ 1 min FAST (as fast as possible) 2️⃣ 2 min MODERATE (50% effort) 3️⃣ 2 min VERY SLOW (active recovery, slowing to a standstill) 🔹 Step 3: Repeat the cycle once heart rate returns to normal. ✔ Gradually improves metabolic flexibility and fat oxidation【3】.