HIIT VS HICT - What's the difference? - Jake Langham

It’s easy to confuse HIIT (High-Intensity Interval Training) with HICT (High-Intensity Continuous Training)—after all, they share three out of four letters and both include the words “high intensity.” But dig a little deeper, and you’ll find two very different training methods, each with their own distinct purpose, structure, and benefit to your performance.

HIIT emerged from sports performance research in the 1990s and early 2000s, particularly through the work of Dr. Izumi Tabata, whose now-famous “20 seconds on, 10 seconds off” model was designed for Olympic speed skaters. The premise is simple: short bursts of maximal or near-maximal effort (think 15–45 seconds) followed by incomplete recovery periods. A HIIT workout might include 30 seconds of air bike sprints with 90 seconds of light pedalling, repeated for 6–10 rounds. Other common movements include kettlebell swings, sled pushes, jump squats, and battle ropes. Think of exercises that demand a high level of output and repeated power that tax the anaerobic system quickly.

HIIT is highly effective for improving anaerobic capacity, power output, and metabolic conditioning. It’s also time-efficient, making it popular in general fitness classes. However, its high neurological and muscular demand can limit how frequently it should be used in a well-balanced training plan. General fitness recommendations would be no more than 2 HIIT training sessions per week due to the high fatigue factor. Athletes training towards peak may incorporate 2-3 sessions depending on their program, fitness level and ability to recover.

HICT, on the other hand, has roots in military, endurance, and tactical athlete preparation. It involves sustained efforts at submaximal intensities, but with high resistance or muscular demand maintained over a long period—typically 10–30 minutes without rest. Think of a weighted step-up alternating legs for 20 minutes, or a continuous circuit of walking lunges, push-ups, and bear crawls without breaking pace. HICT typically keeps heart rate in the aerobic zone, but loads the muscular system in a way that improves endurance, local muscular fatigue resistance, and aerobic efficiency.

While HIIT trains your ability to recover from and repeat powerful efforts, HICT builds your ability to sustain challenging work over time—crucial for events like HYROX, obstacle course races, long-distance rucking, or even military selection tests. It’s also a smart choice when you want to build work capacity without the nervous system fatigue that comes with true HIIT.

Because both methods involve “high-intensity” training, the acronyms are often mixed up. But here’s a simple way to remember the difference: HIIT = bursts with rest; HICT = grind without rest. One is about max effort and recovery, the other about muscular endurance and staying power.

Both have a place in a smart training program. Use HIIT when you need to develop speed, power, or explosive repeatability—like in field sports, martial arts, or short-distance events. Use HICT when you’re building an engine that won’t quit—perfect for hybrid athletes, firefighters, and anyone whose job or sport demands sustained physical output under load.