The Only Cardio That Delivers For Your Heart, Brain, and Waistline (Hint: It's Not Zone 2)

When was the last time your workout left you genuinely gasping-for-air-exhausted? If it’s been a while, let’s chat about high-intensity interval training (HIIT), especially sprint intervals (SIT).

Wait, What’s HIIT?

HITT is any workout where you alternate between short bursts of maximal effort (like sprinting or fast cycling) followed by recovery periods.

SIT (sprint interval training) is a specific type of HIIT. It’s more extreme. You’re going all-out for short bursts—about 20 to 30 seconds—followed by a longer recovery (around 2-4 minutes). Each of these sprints should feel like a 10 out of 10 effort.

I’ll be honest: Before working with professional trainer Korey Rowe, I’d go to the gym and never sweat, groan, or feel as though I was “about to die.” Ever.

But when I began my Wellness Experiment with Korey last year, we started implementing one-minute high-intensity training intervals (incredibly effective and incredibly hard), which changed my fitness level in a significant way!

“Should I Still Do HIIT If I’m Over 50?”

Absolutely. Especially if you’re over 50.

As we age and go into post-menopause, we naturally lose aerobic capacity, muscle mass, and insulin sensitivity. This shift makes it harder to manage weight, blood sugar, and energy levels.

This is where HIIT shines. A growing body of evidence shows HIIT can:

• Improve VO₂ max (your body's ability to use oxygen) by 5-7%, significantly better than steady-state training (Helgerud et al., 2007).
• Improve blood sugar control and cardiovascular health in people with type 2 diabetes (Francois et al., 2015).
• Enhance memory function. Just 6 months of HIIT can lead to memory improvements in adults aged 65-86. Even more impressive? The benefits last for at least 5 years (Blackmore et al., 2024).

A Beginner’s Guide to HIIT

If you’re new to the world of HIIT, here’s what Korey and I recommend:

Warm up for 5 minutes with easy movement. Then sprint (run, row, bike) for 20-30 seconds at a 10 out of 10 effort. Recover for 90 seconds with walking or easy pedaling. Repeat 4-6 times, then cool down for a couple of minutes with gentle movement and stretching.

Start just once a week. That’s it! When this feels more manageable (usually after 2-3 weeks), add a second session.

Used to doing strenuous cardio? Here’s your protocol: Go for 30 seconds on (all-out effort), 30 seconds off (active recovery), and repeat 4-6 times. We suggest doing this twice a week.

“Should I swap all my workouts for HIIT?” No! Just layer it in alongside weight training (for muscle and bone) and lower-intensity endurance cardio (for recovery and endurance). This rotation trio hits all your pillars—strength, stamina, and metabolic health.

Join The Wellness Experiment

Want to start HIIT but have no idea where to start? Or maybe you tried before, but got discouraged after you had to miss a workout? I’ve been exactly where you are, which is why Korey and I created The Wellness Experiment.

The Wellness Experiment is your personal wellness program. It has straightforward HIIT workouts, easy-to-follow nutrition plans, and a community that keeps you accountable (in the best way!). This is the system I used to get fitness results, and now you can follow the exact same one to achieve your own incredible results.