The Most Effective, Efficient Exercise in Just 4 Minutes a Day — What is Burst Training? High-intensity interval training (HIIT), also called burst training, involves short bursts of a high-intensity-style exercise for 30 to 60 seconds followed by one-to-two-minute recovery periods… You can do burst training practically anywhere. Stuck at a hotel? Find the stairs. See that giant hill at your local park? Run up it. The key involves full-out maximum speed for up to 60 seconds.