SIT or sprint interval training is almost as popular as HIIT — Here’s why

If you want to run faster, you’ll probably want to know about SIT.

By Steph Green Published March 6, 2025

Man doing sprints. — Nappy / Pexels

HIIT, or high-intensity interval training, is increasingly popular, and it provides plenty of benefits, from torching calories to increasing your VO2 max and overall athletic performance. SIT, or sprint interval training, is another workout that’s trending in the fitness world for good reason. SIT is a type of HIIT that’s also becoming increasingly popular.

As a big fan of HIIT, I’m curious to try the many different types of workouts under the HIIT umbrella. If you’re like me and you’re interested in accelerating your running speed, you’ll probably want to know about SIT.

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What is SIT?

man exercising at night working out running outdoors high intensity dark nighttime — Drerun / Pexels

With sprint interval training, you run as hard as you can, usually for about 30 seconds. There are different variations of SIT workouts, but they typically involve repeating the steps below anywhere from four to 10 times:

Start by warming up with walking or light jogging for about 10 to 15 minutes.
Run as hard as possible for 30 seconds. (Try to maintain proper running form for safety and performance).
Recover by walking or resting for three to five minutes.

What are the benefits of SIT?

man running outside grey clouds on road — Jenny Hill / Unsplash

SIT is an excellent way for runners to fine-tune your overall athletic performance and boost efficiency. Some research shows SIT can improve your sprinting abilities even more than steady-state training, which makes sense given that you’re practicing sprinting in short bursts.

You’ll also improve your aerobic endurance capacity with this vigorous-intensity workout so you can run faster for longer. As a type of high-intensity interval training, SIT could lower your stress while boosting your mood and energy levels. SIT workouts are an efficient way to switch up and streamline your exercise routine.

Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…

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