Choi Kwang Do is the natural HIIT (High Intensity Interval Training) due to the way that we train. Speed Drills that are done in CKD are the basis for this type of training because we enage the whole body and push the intensity way up to get the heart rate closer to 85% of max. Then there is rest period done between counts and between sets that make the heart go up and down. This provides the interval needed for rest. Then doing air shield attack with a partner switch also provides the same interval of high intensity work and rest period, usually one minute on and resting one minute between sets. Doing both of these drills during the "drill" part of class provides a student with nice 15-20 minutes of HIIT work which is perfect for weight loss and heart healthy training.