HIIT vs. HIIS vs. Tabata vs. SIT: Understanding Different Interval Methods

The world of interval training has evolved significantly over the years, spawning numerous variations that can confuse even seasoned fitness enthusiasts. From traditional HIIT to Tabata, SIT, and HIIS, each protocol offers unique benefits and challenges. Understanding the differences between these methods can help you choose the one that best aligns with your fitness goals, preferences, and current conditioning level.

The Interval Training Spectrum

Before diving into specific protocols, it's helpful to understand that interval training exists on a spectrum defined by several factors:

• Intensity: How hard you push during work intervals (from moderate to all-out effort)
• Duration: The length of both work and rest intervals
• Work-to-rest ratio: The relationship between effort and recovery periods
• Total volume: The overall amount of work performed in a session
• Exercise selection: The types of movements or activities performed

Each interval protocol manipulates these variables to create different training effects.

Traditional HIIT (High-Intensity Interval Training)

What It Is

HIIT is characterized by alternating periods of high-intensity effort (typically 80-95% of maximum capacity) with periods of low-intensity recovery or complete rest.

Protocol Examples

• 30 seconds of high-intensity work followed by 30 seconds of rest, repeated 10-20 times
• 1 minute of intense effort followed by 2 minutes of recovery, repeated 5-10 times
• 4 minutes of hard effort followed by 3 minutes of recovery, repeated 4 times

Benefits

• Improves both aerobic and anaerobic fitness
• Efficient calorie burning during and after workouts (EPOC effect)
• Highly adaptable to different fitness levels and exercise types
• Time-efficient compared to traditional endurance training

Best For

• Individuals looking for a balanced approach to cardiovascular fitness and performance
• Those with intermediate fitness levels
• People who want time-efficient workouts with significant calorie burn

Tabata Protocol

What It Is

Developed by Japanese scientist Dr. Izumi Tabata, this is a specific form of HIIT characterized by extremely short, intense work intervals with brief rest periods.

Protocol Specifics

• 20 seconds of maximum intensity effort (approximately 170% of VO2max)
• 10 seconds of rest
• Repeated for 8 rounds (4 minutes total)
• Originally performed on stationary bikes, now adapted for various exercises

Benefits

• Significantly improves both aerobic and anaerobic capacity
• Extremely time-efficient (complete protocol is just 4 minutes)
• Creates substantial metabolic stress for adaptation
• Highly effective for improving VO2max

Best For

• Advanced exercisers comfortable with very high intensity
• Those extremely short on time
• Athletes looking to improve power output and maximal oxygen consumption
• Individuals who enjoy pushing their absolute limits

SIT (Sprint Interval Training)

What It Is

SIT involves all-out, maximum effort sprints for very short durations, followed by longer recovery periods.

Protocol Examples

• 30-second all-out sprint (100% effort) followed by 4 minutes of recovery, repeated 4-6 times
• 15-20 second maximum effort followed by 2 minutes of recovery, repeated 6-8 times
• Wingate test protocol: 30-second all-out cycling followed by 4 minutes of recovery

Benefits

• Maximizes improvements in anaerobic capacity
• Highly effective for power development
• Strong stimulus for mitochondrial biogenesis
• Extremely time-efficient for performance improvements

Best For

• Athletes looking to improve sprinting ability and power output
• Advanced fitness enthusiasts seeking new challenges
• Individuals with good joint health who can tolerate explosive movements
• People looking for minimum effective dose of exercise for performance

HIIS (High-Intensity Interval Stepping)

What It Is

A newer interval training approach that uses step-based exercises (like step-ups, box jumps, or stair climbing) in an interval format, designed to be more accessible while still providing intensity.

Protocol Examples

• 20 seconds of fast stepping followed by 40 seconds of walking or slow stepping, repeated 10-15 times
• 1 minute of stair climbing at high intensity followed by 1 minute of slow walking, repeated 10 times
• 30 seconds of box jumps followed by 30 seconds of marching in place, repeated 8-12 times

Benefits

• Lower impact than running-based HIIT protocols
• Accessible to more populations including older adults
• Effectively elevates heart rate without extreme joint stress
• Can be performed with minimal equipment

Best For

• Beginners to interval training
• Those with some joint concerns who still want intensity
• Older adults looking for challenging but manageable workouts
• Individuals who prefer stepping movements to other exercise modalities

Comparing Key Metrics

Protocol	Intensity Level	Work Interval	Rest Interval	Typical Total Time	Primary Energy System
Traditional HIIT	80-95%	30 sec - 4 min	30 sec - 4 min	20-30 minutes	Aerobic and anaerobic
Tabata	~170% VO2max	20 seconds	10 seconds	4 minutes	Primarily anaerobic
SIT	100%	15-30 seconds	2-4 minutes	10-25 minutes	ATP-PC and anaerobic
HIIS	70-85%	20 sec - 1 min	30 sec - 1 min	15-30 minutes	Primarily aerobic

Choosing the Right Interval Method for You

Fitness Level Considerations

• Beginners: Start with traditional HIIT using moderate intensities or HIIS
• Intermediate: Traditional HIIT with higher intensities
• Advanced: Incorporate Tabata and SIT protocols

Goal-Based Selection

• Fat loss: Traditional HIIT or Tabata, 2-3 times per week
• Cardiovascular endurance: Traditional HIIT with longer intervals
• Power and performance: SIT or Tabata
• Muscle maintenance while improving cardio: HIIT with resistance exercises
• General fitness with lower impact: HIIS

How to Implement Multiple Methods

For optimal results, consider a mixed approach:

• Monday: Traditional HIIT (30 seconds work/30 seconds rest)
• Wednesday: HIIS for an active recovery day
• Friday: Tabata protocol
• Sunday: Longer intervals (2-3 minutes) of traditional HIIT

Using Peak Interval for All Training Methods

The Peak Interval app is designed to support all interval training protocols:

• For traditional HIIT: Use the custom interval timer to set your preferred work-to-rest ratios
• For Tabata: Use the dedicated Tabata preset (20 seconds on/10 seconds off for 8 rounds)
• For SIT: Program longer rest periods between all-out efforts
• For HIIS: Create step-focused routines with appropriate interval timing

Understanding the nuances between these interval training methods empowers you to make informed choices about your workout routine. Remember that the "best" method is ultimately the one that you enjoy and can perform consistently. Experiment with different protocols, listen to your body, and adjust as needed to create a sustainable approach to interval training that delivers results.