In the fitness world, high-intensity interval training (HIIT) combines bursts of intense exercise with periods of rest or lower-intensity exercise. Using this HIIT method, athletes can maximize their training benefits in a reduced period of time. Some evidence shows that adjusting the workday to resemble a high-intensity interval training session can improve productivity.

Working in intervals to increase productivity is not new. In the late 1980s, Francesco Cirillo developed the Pomodoro Technique, named after his tomato-shaped kitchen timer. (Pomodoro is the Italian word for tomato.) In this method, 25-minute work periods are separated by a three to five-minute break. Every fourth break is longer, about 15 minutes.

Interestingly, the Draugiem Group studied its employees using its software DeskTime. It found that its most productive employees arranged their days to work in cycles of uninterrupted work followed by a break. The results showed the ideal productivity cycle was 52 minutes of work followed by a 17-minute break. This technique is similar to both the Pomodoro and the HIIT fitness cycle—work hard, break, work hard, break, repeat.

What is the best work/break time interval to use?

In athletics, HIIT work/break cycles are adjusted for each participant and sport. Likewise, you can change your productivity intervals. Choosing the best work/rest time interval depends on several factors. Your mental, physical, and emotional states, the type of work you do, and the time of day will all influence the work-to-rest ratio.

To find what works best, set a timer when you start working on a task. When you start looking for distractions, get fidgety, or find yourself daydreaming, stop the timer and stop your work. In your productivity journal, write down the duration of the work and break periods, the time of day, and the type of work you were doing. Continue doing this for a few days, noting the different tasks at different times of the day to determine your work pattern.

Ideally, your break period should be about 25% of the length of your work period. For example, if you work for 60 minutes, your break should be about 15 minutes. Remember that you should not be doing any work during your break period. Leave your computer station and stretch, get a snack, or take a walk.

How should I track intervals?

A timer, stopwatch, or clock works best when you are initially determining your time/break periods. This simple digital timer from Canadian Tire counts up and counts down. It has a magnet to stick to a whiteboard or a stand so it can sit on your desk. You could also use the pre-installed timer/clock app on your smartphone.

Once you determine your interval pattern, you might find it time-consuming to set and reset your timer continually. Instead, consider one of the many programmable software applications for your phone and computer. Once you set up the intervals, you only need to start the application once. Then, it counts the work/break intervals, sounding a different alarm at the beginning of each period.

Will using intervals really increase my productivity?

In today’s world, where distractions abound, and multitasking is expected, focusing intently during the work interval will likely feel unnatural in the beginning. You can start using shorter work and longer break intervals until you build up your stamina. Gradually lengthen your work intervals and shorten your break intervals.

Also, you may not wish to use productivity intervals all day, every day. Athletes only use HIIT on certain days as it is an intensive training method. If you already use time-blocking techniques, you can decide which time blocks work best for productivity intervals. Alternatively, you could use this technique only when doing specific tasks such as researching a paper or writing a proposal.

The value of productivity intervals is that they encourage you to do what you need to do when you need to do it. Additionally, students, office workers, and entrepreneurs can adjust the intervals to suit their needs.

Feel free to browse more of our productivity and time management articles or book a workplace seminar for group training.