The single most well-established benefit of interval training has to do with heart health. Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise. Consider this SIT study , in which Gibala and his co-authors followed two groups of participants for 12 weeks: One group worked out for 10 minutes including several intervals that added up to one minute , and the other for 50 minutes at a continuous pace.
The most remarkable finding in the study was that the two groups of exercisers saw the same improvement in their oxygen uptake, despite their varying time commitments. In a study , Gibala and his fellow researchers got a group of overweight and obese sedentary adults to do three workouts per week, for a total of 30 minutes of exercise. Each workout included three second intervals of fast pedaling on an exercise bike. Even in that short period of time, the study participants saw improvements in their VO2 max.
Reviews of the research have come to similar conclusions: Interval routines lead to greater gains in VO2 max compared with other forms of training in a shorter period of time. Of course, the more you put into a HIIT workout, the more heart health benefits you get out. In this meta-analysis , researchers evaluated the effects of high-intensity interval training studies, separating out nine studies that showed the largest improvements in VO2 max and nine studies that reported the smallest gains.
The findings were telling: Less intense training programs with shorter intervals carried the least health benefits, while interval training studies reporting the greatest increases typically used longer three- to five-minute intervals. For this reason, athletes have long used the interval technique to up their game, Mayo Clinic exercise researcher Michael Joyner told Vox in One measure for blood pumping is something called stroke volume, or the volume of blood that comes out when the heart contracts.
And a major determinant of VO2 max is stroke volume. Researchers have repeatedly shown that people can burn comparable amounts of calories in HIIT routines lasting, say, 20 minutes, compared to longer continuous exercise routines lasting, say, 50 minutes. A systematic review of the trials comparing HIIT and SIT with moderate-intensity continuous training found all workouts performed about the same on fat loss.
Most people aren't used to pushing into the anaerobic threshold when your body needs to recruit energy stores already available without the assistance of oxygen. But HIIT training asks you to enter this anaerobic zone often as there is limited time for rest. The short bursts or sprints of work require your muscles to burn glucose energy anaerobically as there isn't enough time for oxygen to help produce additional ATP adenosine triphosphate , which is your body's main energy source. And high-intensity interval training helps your heart and body improve its anaerobic threshold or the highest exercise intensity that you can sustain for a prolonged period without running out of ATP.
One study found that after eight weeks of doing HIIT workouts, people could ride their bikes twice as long while at the same pace as they could before they started doing HIIT workouts. Running, biking, jump roping, and rowing all work great for HIIT, but you don't need any equipment to get it done. High knees, fast feet, or anything plyometric such as jump lunges works just as well to get your heart rate up fast and reap the benefits of high-intensity interval training.
Here are a few no-equipment HIIT workouts to get you started. When you're on a diet, it's hard to not lose muscle mass along with fat. While steady-state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores.
In addition to increased fat burning and more muscle preservation, HIIT stimulates the production of your human growth hormone HGH by up to percent during the 24 hours after you finish your workout. HGH is not only responsible for increased caloric burn, but it also slows down the aging process—one of the sneaky benefits of HIIT workouts. Slowing down between high-intensity intervals allows the exerciser to work harder in a given time than if the intense activity is performed without periods of rest.
Evidence suggests that the fat-reducing potential of HIIT is even greater for overweight individuals with a high fat mass. Interval training works, according to a literature review in published in the "Journal of Obesity" and confirmed by research at the University of Guelph. In this study, women who performed high-intensity interval training on stationary bikes burned 36 percent more fat compared with women who cycled at a constant rate.
Jason Talanian and colleagues conducted a study in which women performed seven HIIT sessions over a two-week period. The participants engaged in four-minute intervals at high intensity with two minutes of rest between intervals. The results, published in in the "Journal of Applied Physiology," showed an increase in muscle enzymes that caused increased fat oxidation. Interval training burns more subcutaneous and abdominal body fat than other types of exercise.
However, the two most common forms are high-intensity interval training HIIT and sprint interval training, such as running, jogging, speed walking, and cycling. Regardless of gender or starting weight, both moderate exercise and interval training reduced weight and body fat over a four-week period. However, interval training produced 28 percent more weight loss, with sprint interval training shown to be the most effective and efficient way to reduce body weight quickly. Alternating four minutes of jogging with 30 seconds of all-out sprints is an example of sprint interval training.
Other workouts can incorporate hill climbing and varying the length of sprinting and running intervals as well as the number of sets performed.
Among the major sports, hockey comes closest to giving a sprint interval training workout with its short, high-energy shifts on the ice alternating with brief rest periods on the bench. A recommendation would be perform four to five intervals before stopping. Emma Green, PhD, a certified personal trainer in London and online fitness coach, cautioned against overstating the study findings. The study authors also advised consulting a doctor before beginning interval training, noting that it carries a risk of injury and greater cardiovascular stress.
Both moderate, continuous exercise and high-intensity interval exercise can reduce body fat and weight. Higher levels can increase your efficiency in using oxygen. That can improve your exercise regimen.
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