I would recommend HIIT over HIT especially for the cardiovascular and other health effects (https://en.wikipedia.org/wiki/High-intensity_interval_training#Healt

I would recommend HIIT over HIT especially for the cardiovascular and other health effects (https://en.wikipedia.org/wiki/High-intensity_interval_training#Health_effects https://en.wikipedia.org/wiki/High-intensity_interval_traini...). I did HIT for a long time which made me stronger. But only since I do HIIT I also feel more healthy, my endurance increased and I lost some fat (in addition to getting stronger). The HIIT I can especially recommend is https://www.12minuteathlete.com/ https://www.12minuteathlete.com/ . And as a disclaimer I'm not in any way connected to that website.