Interval training or HIIT training guide lines:
1. Goal of interval training should accumulate a large high intensity training stimulus
2. Interval duration an rest duration are critical
3. This type of trianing can cause some of the same effects as heavy strength training.
4. HR and BP will be raised for a few hours after increasing energy expenditure
5. Glycogen stores will have been used so consuming carbs and protein after the training in crucial 15-20 mins after
6. Bring a friend or have some music to help motivate and push you