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What Is SIT training?

Okay not that type of sitting. (Though our Made 2 Move therapists do love a good rest day spent sitting on the couch with the puppies.)

SIT, or sprint interval training, is a highly effective workout that consists of max effort sprints with extended periods of rest in between. If you’re sprinting at a true 100% effort, you will need the 2-5 minutes rest to fully recover before the next sprint.

Could people who aren’t athletes benefit from sprinting? The answer is 100% YES. Highlighted below are the differences between HIIT (high intensity interval training) and SIT (sprint interval training), the benefits of SIT, and how to incorporate SIT into your workout routine.


HIIT, or high intensity interval training, has gained traction in the fitness world and for good reasons. However, there is another type of high intensity training called SIT - sprint interval training that may be even more effective. Both have their benefits but what is the difference between HIIT and SIT?

Many people are familiar with HIIT style workouts. HIIT consists of “high intensity intervals” but these intervals are of slightly lower intensity than SIT, ranging anywhere from 30% to 80% effort. This is because a HIIT workout is typically meant to be sustained for 30-45 minutes. The rest periods are also typically less during HIIT, in order to keep the heart rate up throughout the workout. On a 1-10 difficulty scale, SIT would be a true 10 while HIIT may be within the 6-8 range so that the intensity can be sustained for the duration of the workout.

SIT involves short intervals consisting of all out, 100% max efforts. Because the intensity is so high, the rest periods are longer and the duration of the workout is shorter. A SIT workout may look like 4-8 all out sprints for 5-30 seconds followed by a full recovery, say 2-4 minutes depending on individual fitness level. This recovery could look like complete rest where you sit or stand in place or it could look like a light jog/walk.