Definition
HIIT or High Intensity Interval Training, also known as Interval Training (IT) or Sprint Interval Training (SIT) consists of a set number of high intensity exercises, each immediately followed by periods of recovery. The high intensity exercises can range anywhere from between 5 or 10 seconds to 5 or 10 minutes. Likewise the periods of recovery can range in duration too.
HIIT vs CT
1) Exercise Enjoyment - for most people continuous training soon gets boring. Because with HIIT you are constantly changing the pace, it's far more interesting.
2) Weight Loss - studies show HIIT is far superior to CT
3) Exercise Duration - studies show you can lose more than TWICE the amount of body fat by performing half the amount of exercise with HIIT over CT.
4) Improved Fat Burning Capacity - studies show that with only a fractiono of the exercise duration HIIT is comparable to CT in increasing muscle fat and carbohydrate oxidative capacity. Excess Post Exercise Oxygen Consumption (EPOC) - also known as the after burn effect, the elevated level of oxygen consumption of a HIIT workout continues so that your body is still burning fuel or calories several hours after the session. There is no EPOC from CT because it is not intensive enough. The duration of EPOC depends on the intensity of the work, it gradually diminishes over and up to the next 48 hours.
5) Anaerobic Threshold - HIIT exercise allows you to cross over the anaerobic threshold regularly thus training the anaerobic energy systems. The effect of this is that the body becomes able to manage more lactic acid build-up enabling you to work harder for longer without feeling that burn. This will also mean that you will no longer exhausted by your daily routine
6) Beta-Endorphin Levels - beta-endorphin is the "feel-good" chemical that gives us that euphoric feeling after a hard workout. It is released to mask the pain caused by strenuous activity such as HIIT. Beta-endorphins levels do not increase with CT unless the CT last for longer than one hour. This is why long distance runners experience "runners' high."
7) Maximal Oxygen Update / VO2 Max - a person's VO2 max is often used to derive their overall fitness. Studies show that HIIT can increase VO2 max by three times as much as CT.
8) Athletic Performance - few sports involve long periods of continuous activity, the majority involve some kind of stopping and starting motion. Therefore dealing with crippling lactic acid is of paramount importance to all athletes and if HIIT is not part of your training regime you will be at a disadvantage against any opposition that is HIIT trained.
Summary
If you're new to fitness, HIIT or even if you're a more advanced participant, you're probably wondering how HIIT is superior to CT in almost every single way.
It has to do with how we adapt and evolve. For the body to make any physiological changes, you have to place it under stress. Without placing the body under the need to change, it's not going to change.
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