An example of a high-intensity interval training (HIIT) workout is a series of sprint intervals followed by rest or low-intensity periods. For instance, an individual might sprint for 30 seconds at maximum effort, followed by 1-minute walking or light jogging for recovery. This cycle can be repeated multiple times, typically lasting around 20 to 30 minutes. HIIT workouts are known for their efficiency in burning calories, increasing cardiovascular fitness, and enhancing metabolic rate even after the workout has concluded, making them time-efficient for busy individuals.