HIIT training can easily be modified for people of all fitness levels and special conditions, such as overweight and diabetes. HIIT workouts can also be performed on all types of exercise modes, including cycling, walking, swimming, aqua training, elliptical cross-training, and in many group exercise classes.
The relationship of the work and recovery intervals are important. Many studies use a specific ratio of exercise to recovery, to improve the different energy systems of the body. For example, a ratio of 1:1 might be a 3-minute hard work (or high intensity) round followed by a 3-minute recovery (or low intensity) round.
