If you know me, you will know I am a great fan on High Intensity Interval Training, but is it for everyone?
The short answer to that question is yes, in some for anyone can benefit from HIIT training at some level. Obviously if you are very old, very over weight or have existing conditions preventing you from going into full on sprinting, you need to tone it done.
So what would that look like?
You could start with as little as 2 - 3 minutes, if you are very unfit, just doing activity that gets you out of breath for anywhere in-between 10 seconds and 1 minute. Then rest until you have recovered enough to repeat the exercise.
Something like body weight squats is a great option for this as a large number of muscles are incorporated. They don't need to be perfect bum to heel squats a half squat will do just fine. Another advantage of the squat is it will help develop functional strength in the lower body, just think of all the occasions you need to sit down and stand up each day.
As you get fitter
You fitness will rise faster than you think with High Intensity Interval Training, as it does do more. However don't increase the duration of your peaks instead increase the number of peaks performed. i.e. If you were doing 3 10 second bursts with a minute rest in-between keep to 10 seconds but add another to the end so you do 4 bursts still with 1 minute rest. Continue this pattern until you can do 20 minutes.