There is a substantial amount of research on high-intensity interval training (a.k.a.HIIT) looking at the benefits and adaptations it can provide. Even comparative studies looking at its effects relative to traditional steady state cardiovascular exercise.
The potential benefits make it a very attractive tool to use both for body composition or performance goals. However, it is important to understand exactly what qualifies as HIIT. There are a lot of sources out there that promote the HIIT benefits but when we examine their methods, they fall short of eliciting the same demands on the body therefore lack the same physiological response.