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.

Recommended Videos

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…

Topics

Workouts

Health & Fitness

High-rep training is in fitness fashion — here’s the science on the benefits

Are there benefits to powering through more reps? What does the research show?

man holding dumbbell bicep curl

Sometimes, powering through more reps can give you that sense of accomplishment as you count the numbers and really start feeling that burn. Does more reps mean more results? Does it depend on your goals? Some people shoot for lower reps with a heavier weight, while others work with higher reps and a lighter weight. Many fitness pros say variety is the spice of life.

When I was trying to build general muscle strength and mass in my lower body and core through months of physical therapy, my physical therapist often had me power through three sets of 10 reps with a light or moderate weight or just my body weight. I always felt like I got a good workout in by the time I was done with three sets of 10 reps of my lat pulldowns, resistance band core exercises, glute bridges, butterfly kicks, squats, lunges, calf raises, and the rest.

Health & Fitness

Yoga for strength training? Here’s why it actually works, according to a pro

Build serious muscle power with yoga

Elisei Rusu yoga master trainer

I honestly didn’t understand what all the fuss was about until I tried yoga. Only then did I understand how good it feels to move and stretch my muscles in so many different ways. Dealing with the challenges of a painful autoimmune bone disease called ankylosing spondylitis, I was searching for ways to help relieve some of that inflammation, pain, and stiffness in my spine and SI joints — enter the power of yoga.

Along with nutrition and certain other lifestyle changes, yoga has made a big impact on my overall wellness and my pain levels. Sometimes, I’ll randomly break into a yoga pose because it just feels good. My body thanks me even for a simple sun salutation because our bodies were made to move. Over time, I can feel myself getting stronger and more flexible.

Health & Fitness

Why Peloton’s Kirsten Ferguson takes an hour for herself — and you should too

Kirsten Ferguson on using movement to heal

Kirsten Ferguson

In the hustle of daily life, it’s easy to think of fitness only in terms of physical results — chasing muscle tone, weight loss, or personal records. But for Peloton instructor Kirsten Ferguson, working out is just as much about mental strength as it is about physical gains. I had a conversation with Kirsten to talk about how movement, even in its simplest form, can be a lifeline for emotional well-being.

Through her Peloton classes, Kirsten encourages people to carve out time just for themselves, something she practices daily. In our conversation, she opened up about why she dedicates one hour every day to herself, how to reframe exercise as self-care, and how parents can work through the guilt of taking that time. Whether it’s a full workout or just a few mindful moments of movement, showing up for yourself can have a profound impact on your mental health.