A conventional HIIT protocol involves 1 minute of maximal effort followed by 1 minute of very light active recovery, repeated 10 times for a 20-minute workout.

“so I'm going to think about this if it's okay with you is for five to six minutes a week I am sprinting yeah for my life correct but I'm sprinting for my life with good form in whatever movement I happen to be doing and I can do all of that in one workout but I'm separating out bouts of 20 seconds all the way up to one minute yep by the necessary rest in order to recover my breathing get back to Pure nasal breathing maybe Zone one zone two totally totally and then hit it again if you're gonna do the one minute thing like you do I actually generally encourage 1 to 3 minutes of rest before you do the next round and probably up to four to six rounds that would be your six minute number there”

“if you prefer a high-intensity interval training session that is more like a two minutes on as hard as you can go for two minutes and then rest for say three to four minutes and then repeat maybe four times maybe five times well then do that”

“and then there's the conventional workout it's the one minute on one minute off so you're going as intense as you can for one minute and then you have one minute of very light active recovery and then you repeat that 10 times so that's a 20-minute workout”

“the wing gate um hit protocol is another very commonly used one and that is a 30second allout Sprint followed by four minutes of active recovery where you're your low intensity and then you do that four to six times that's about a 20 minute or so workout”