HIIT involves short bursts of intense activity followed by brief rest periods. It is an effective workout method for fat loss, cardiovascular health, and endurance.

Pros:

• Burns calories quickly, improving fat loss.
• Boosts metabolism for hours post-workout.
• Enhances cardiovascular and muscular endurance.

Cons:

• Higher risk of injury if performed incorrectly.
• Can be too intense for beginners or those with health conditions.
• Requires sufficient recovery time to avoid overtraining.

To use HIIT effectively, individuals should balance intensity with proper recovery and ensure exercises are performed with good form.