David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

April 20, 2026

20 Apr 2026 · 1 min

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In this brief segment, Dr. David Perlmutter defines high‑intensity interval training (HIIT) and illustrates how it is performed within a typical 30‑minute cardio session. He describes HIIT as short, all‑out bursts lasting 30–40 seconds, repeated three to four times, followed by recovery periods that allow heart‑rate and respiratory‑rate benefits to accrue. The explanation emphasizes the structure of the intervals and the physiological advantages of the recovery phases.

Chapters

What actually is high-intensity interval training? I'm Dr. David Perlmutter. I'm going to show you exactly what it looks like. Here's what it looks like on the screen, that sudden burst of increased activity, and basically what it means is for a period of 30 to 40 seconds during your, let's say, 30-minute cardio workout, you go all out, pedal to the metal, and then you want to reap the benefits then of the recovery in terms of heart rate, in terms of respiratory rate, and that's where you derive the benefits. So 3 or 4 events, 30 to 40 seconds during your aerobic program, HIIT.