H.I.I.T This style training has become huge in the community within the last decade. H.I.I.T. is short for high intensity interval training, and it is when you perform a form of exercise (such as a sprint) for a short all-out burst. In my opinion the burst should be anywhere from 5-20 seconds. I find very few individuals are able to perform 100 percent effort beyond that period of time and still be able to repeat the work with adequate technique. This is pretty much an all-out sprint effort, so you should be going hard.
Steady-State Cardio Then we have steady state cardio. For my clients, this will begin at around 30 minutes and may go as long as an ultra-marathon.