HIIT, or High Intensity Interval Training, is a huge buzz –word in the fitness world, but not everyone uses it correctly to reach their goals. HIIT can help you lose fat, improve conditioning, or even help you get strong on a tight training schedule. The thing is, you’d use HIIT a little differently to achieve each goal. That’s especially true for athletes or the experienced trainee. Just throwing exercises randomly into a training session, without purposefully designing rep schemes and rest periods might work for a novice exerciser, but you’ll soon stop making progress. Let’s take a look at how to effectively design a program for each goal mentioned above. For our purposes, “Work” will refer to the amount of time (or number of reps) spent performing the exercise of your choice, during each set. “Rest” will mean the amount of time spent at rest, between bouts of work.