Some studies found that HIIT can induce higher expression and translocation of glucose transporter 4 (GLUT4) on skeletal muscle cell membrane surfaces in comparison with MICT86, 87. Accumulation of LDL inside the blood vessels serves as a major cause of arteriosclerosis, regular exercise enhances the heart and vessel functions and can thus prevent or delay the progress of CVD in part by improving cholesterol levels. Thus, improving cardiorespiratory fitness confers major health benefits for both individuals with obesity and the population with CVD . Publication bias has great influence on the stability of fat%, thus more studies on the comparison of fat reduction effects between HIIT and MICT need to be studied in future. It has been shown that exercise intensity has a significant positive correlation with levels of growth hormone, epinephrine, and fat oxidation. As early management of dyslipidemia improves long-term health, we recommend clinicians consider HIIT training protocols for their nondiabetic overweight and obese young adult patients. Aim for two to three sessions a week on non-consecutive days to give your body the recovery time it needs to deliver the results you want. Pairing different workout styles creates a balanced fitness plan that prevents burnout, reduces the risk of injury, and keeps your body guessing. Data compiled for meta-analysis were analyzed using the Stata software, version 14 (StataCorp, College Station, TX, USA), with significant differences considered at p ≤ 0.05. Any domain was scored a “high risk” if a study included methodological defects that may have affected outcomes, “low risk” if it did not, and “unclear risk” if the information provided was not sufficient to determine the impact. In a couple of cases when published data was unclear or ambiguous (i.e., unclear from the publication’s statistical methods whether standard errors, 95% confidence intervals, or SD were used), attempts were made to contact corresponding authors for clarification. Reference lists of relevant studies were manually screened to avoid oversight of eligible investigations not captured in database searches. Prioritize safety, especially if you have health concerns, by seeking guidance from a healthcare professional before diving into these routines for a balanced and effective fitness journey. This sequence not only elevates your heart rate but also engages multiple muscle groups for a well-rounded home HIIT session. Get ready to make your fitness journey simple, effective, and, most importantly, achievable as you step into the New Year with a healthier and happier you! For inspiration, read about Hannah’s weight loss journey to see how HIIT transformed her fitness routine. A HIIT workout for belly fat beginners can include exercises like bicycle crunches or plank jacks. Start with a simple HIIT workout for weight loss beginners plan. A HIIT workout for weight loss beginners can be done in as little as 15 minutes. Conversely, an individual who does not have excess body fat to lose will likely increase their scale weight due to the acquisition of lean tissue. Physical training incorporating HIIT produces efficient workouts in less time. Strength training prevents muscle loss during fat loss. Physical training is a powerful tool for weight management and fat loss. Unfortunately, the studies reviewed did not provide detailed data on the changes in body composition after the forms of training used, making an accurate analysis impossible. HIIE protocols have varied considerably but typically involve repeated brief sprinting at an all-out intensity immediately followed by low intensity exercise or rest. The effect of regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. When programmed intelligently, the seven workouts detailed above can deliver measurable reductions in belly fat, supported by robust scientific evidence. Dehydration above 2% body weight impairs performance and recovery. Many studies have been analyzing the physiological responses of exercises of different intensities, what is perceived is that the data obtained from them are, many times, controversial because some25-27 suggest there is no difference between the variables analyzed, while others suggest that there is difference between the protocols.28-30 It is possible to observe that the heart rate presented statistical significant difference after both types of exercises; it stayed elevated in comparison to the resting state. Heart Rate (HR); Absolute volume of oxygen after exercise (VO2); Absolute volume of carbon (VCO2); Respiratory Quotient (R); Calories spent after exercise (Kcal); of the individuals at the moment of collecting EPOC of the continuous aerobic exercise and of the interval of high intensity. Al22 evaluated the EPOC of 180 minutes of ten male individuals that practiced 7 sets of 30 seconds of cycling at 120% VO2máx with 15 seconds of rest; 3 series of three minutes with intensity of 80 – 90% VO2máx with an active rest of 2 minutes at 50% VO2max.; and 40 minutes of continuous aerobe exercise with intensity of 60 – 65% VO2max. The best HIIT workout includes a combination of high-intensity moves with periods of rest in between each set. In general, research shows that if your goal is weight loss, HIIT can lead to greater results in less time than traditional methods such as jogging or cycling long distances. Studies show that done with higher levels of intensity, HIIT can provide similar benefits to your metabolism and heart as traditional cardio and resistance training. This article aims to review the literature from 2014 to 2024 on the effectiveness in reducing body fat in people from different age categories. In addition, HIIT increases fat oxidation , promoting the breakdown of stored fat into energy and contributing to reduced overall body fat. In recent years, HIIT has emerged as a popular fitness trend because of its time-saving and effective nature . Reducing saturated fat intake and providing high-quality protein and adequate hydration promote not only fat reduction but also improved metabolic adaptations and muscle regeneration. Traditionally for weight loss, a medium intensity, high volume training is advised to increase fat oxidation. Training at high intensity is superior to improve cardiopulmonary fitness and to reduce %body fat in adults with obesity compared to traditional exercise. For low physical fitness or high-risk patients, starting training programs with continuous moderate-intensity exercise with the gradual inclusion of HIIT sessions using passive recovery is advised. This 20-minute routine is designed for maximum impact in minimum time, making it perfect for a busy schedule. The format uses descending intervals, which means the work periods get shorter as you get tired, helping you push through to the very end. This workout is all about building strength and endurance. The test was conducted at least 2 hours after a meal and was preceded by baseline measurements of resting heart rate and blood pressure. Before commencing exercise training, a graded exercise test (GXT) was performed using a stationary bike ergometer (ergo_bike Premium 8i, Flugplatzstr, Germany) to assess the subject's VO2peak and corresponding HRmax. In order to understand the subjects' lipid metabolism and post-exercise inflammatory response after exercise, resting blood was collected from all subjects at weeks 0, 8, and 12. Then you repeat the process, usually somewhere between 5-10 times, depending on your goals, fitness level and the time you have available to train. The idea is that you get your heart rate up by working extremely hard for a short period of time, usually somewhere between 30 seconds and 4-5 minutes. Synthesis funnel and Doi plot (LFK index) for body weight. It is important to take the results obtained with caution due to the small number of trials, the heterogeneity of the HIIT workouts analyzed, as well as the large number of reported limitations. SIT is a more intense form of HIIT performed at an intensity that exceeds the workload required to elicit V˙O2max or maximal power. Due to its time-saving nature and the induced physiological adaptations similar to MICT, HIIT has been ranked first in and third in 2019 in Worldwide Fitness Trends . Exercise is a cornerstone in the primary prevention of chronic diseases including diabetes mellitus, cancer, obesity, hypertension, coronary heart disease, cardiovascular disease, and depression 1,2,3. This was achieved without a change in body weight and with a total exercise energy increase of only 500 kcal for the two weeks. V˙O2max was increased by 13% and plasma epinephrine and heart rate were lower during the final 30 min of a 60-minute cycling steady state exercise trial at 60% of pretraining V˙O2max . Chronic responses to HIIE training include increased aerobic and anaerobic fitness, skeletal muscle adaptations, and decreased fasting insulin and insulin resistance (Table 1). We also extracted training-related data including weekly exercise frequency, exercise intensity, session duration and sample characterization. For consistency in the terminology and considering that reduction of both subcutaneous and visceral fat induces weight loss,31,32 we chose to use “abdominal visceral fat” as a general term to refer to fat in the abdominal cavity. The hypothesis of this study was that HIIT is superior to CAT in improving body fat (absolute and relative) and abdominal visceral fat). Some evidence suggests that HIIT offers significant benefits in reducing body fat,19, 20, 21 but other studies have not shown these same benefits.22, 23, 24, 25 A number of meta-analyses have aimed to further examine these effects, but they involved different populations26,27 or different body composition assessment methods27,28 as well as other factors that may affect the results. “When you work at a higher intensity, you’re training your heart to handle stress and then recover from it, which is one of the most important indicators of long-term cardiovascular health,” Tang says. You should repeat this pattern of back-to-back work and recovery exercises until you’ve reached your desired total workout time. Before lacing up your sneakers to start a HIIT workout, there are a few things to figure out, including your work-to-rest ratio, total workout time and exercises. Interestingly, the key element of HIIT is not the shorter duration of workout, but rather greater total energy expenditure through intense bouts of exercise—the intensity of the workout is more relevant than its duration. This rationale would explain the absence of differences in body fat reduction between HIIT vs. CAT demonstrated in our meta-analysis and in other studies as well. Hornbuckle et al. (2018)45 study involved treadmill training whereas Higgins et al. (2016)44 used a cycle ergometer and a smaller exercising muscle mass. Another point is that they included articles assessing body fat with applied hydrostatic weighing, ultrasound, dual-energy X-ray absorptiometry, bio-electrical impedance analysis, computed tomography or magnetic resonance imaging while we included in our analysis studies reporting a single assessment method—DEXA. The high-intensity nature of HIIT may be well tolerated in this population, leading to significant metabolic improvements and long-term training adherence. Furthermore, sex-related hormonal differences, particularly estrogen and testosterone fluctuations, influence fat distribution, muscle synthesis, and metabolic flexibility. Thus, most of this work indicates the need for an individualized selection of exercise type, as well as a tailored load selection and training progression to optimize the results. Some participants may experience a significant increase in intra-abdominal fat after HIIT training, whereas others may not. In addition, an excessive training load can lead to hormonal disturbances, such as increased cortisol levels, which can affect fat accumulation in this area 60,61. A HIIT workout and weight loss are a winning pair for anyone looking to get fit fast.In this model, the athletes performed a short-distance run with a target HR of 180 beats/min, followed by a rest period until their HR decreased to 120 beats/min, before starting the next repetition .In other words, you burn more calories and more body fat while you’re sitting around doing nothing.The secret is to adjust the workout to your own ability.Perform each move for 30 seconds, then rest for seconds before switching exercises.Your body needs time to rest and repair itself between workouts—that’s when the real magic of muscle growth and fat loss happens.Assessed the quality of the studies and the risk of bias using the PEDro and Cochrane scales as described above.By leveraging brief bursts of near-maximal effort, HIIT unlocks physiological pathways that maximize fat oxidation, improve cardiovascular health, and enhance metabolic resilience. Growing evidence-based research, both original research and meta-analysis studies, shows that interval training programs ranging from 5 days to 12 months are effective in improving V˙O2max , endurance capacity 38,39, resting metabolic rate , substrate metabolism 41,42, body composition , insulin sensitivity 44,45, and cognitive functions 46,47,48. In this review, after defining the types of different interval-training models, the findings of some selected high-intensity interval-training studies that have received considerable interest due to their novel findings on exercise capacity and health, which can be considered milestone studies in the related literature, are presented. In this paper, a brief history of high-intensity interval training is presented, based on the novel findings of some selected studies on exercise capacity and health, starting from the early 1920s to date. GRADE profile of the effect of high-intensity interval training type on body fat percentage and fat-free mass. (“High-Intensity Interval Training” OR “HIIT” OR “high-intensity intermittent exercise” OR “aerobic interval training”) AND (“cardio” OR “aerobic exercise”) AND (“weight loss” OR “obesity”). The only thing you’ll be missing is some of the Pro plans, as well as advanced training stats and analytics. “The app has videos and detailed instructions of each exercise, but it won’t be at the level of having a coach or group trainer leading a class.” I have to manually input my walks and runs into the app after I’ve already logged them on my watch.” The rest of the app works well enough, so Amanda rated the ease of use a 4 out of 5. “I wish the app integrated with Garmin or other fitness trackers instead of only Apple Watch. In these studies, the first exercise sessions were generally an exercise that depleted muscle-glycogen stores, and the second exercise session was performed with low muscle-glycogen stores that potentiated the exercise-induced increase in genes linked to mitochondrial biogenesis and metabolism 156,160,161,163,164,165. These studies reported twice-daily exercise sessions (wherein the second session was commenced with reduced muscle glycogen stores) improved energy metabolism and induced skeletal-muscle cell-signaling pathways regulating mitochondrial and substrate metabolism 159,160,161,162. In this context, it is apparently a fertile area of research to uncover whether these acute changes observed in signaling patterns in response to a single bout of high-intensity interval exercise could translate to different chronic effects. Exercising at a higher intensity requires greater adenosine triphosphate turnover (A) and increases calcium release from sarcoplasmic reticulum; (B) carbohydrate oxidation, particularly from muscle glycogen, dominates at higher exercise intensities, compared to exercising at a lower intensity. The primary outcome of this review is glycemic control, given the importance of this marker for the health of patients with diabetes. The included studies could therefore have a control group or a group that performed CMIT. The search was performed in two databases (PubMed and Google Scholar) with eligible studies conducted between 2010 and 2020, written in Portuguese or English. Therefore, the present study analyzed literature concerning the acute effects of HIIT on biochemical, cardiovascular, and metabolic parameters in patients with diabetes. Your body requires more energy to restore itself to a resting state, resulting in continued calorie burn for hours after your workout. This blog post will delve into the mechanics of HIIT, its benefits for weight loss, and the science behind the significant calorie burn during and after a HIIT workout. With its fat-burning power, time efficiency, and versatility, HIIT is perfect for beginners and seasoned fitness buffs alike. A HIIT workout and weight loss are a winning pair for anyone looking to get fit fast. A HIIT workout and weight loss female plan should also include proper nutrition. “You can also keep things interesting by switching up the sequence or swapping out different exercises from strength to high-intensity movement,” Reed says. “Maintaining a routine that involves HIIT training three to four times a week will help compound that post-workout effect on your metabolism,” Cabral said. A HIIT workout focuses on brief moments of super-intense activity with rest periods sprinkled between the exercise. This recovery process requires oxygen and energy, meaning you continue to burn calories for hours after you’ve left the gym. This is thanks to a phenomenon known as the "afterburn effect," or Excess Post-exercise Oxygen Consumption (EPOC). Have you ever wished your workout could keep working for you even after you’ve finished your cool-down? It’s a direct and powerful way to challenge your body and see tangible changes. This strong mechanical stimulus creates cavitation (breakdown of fat cell membranes), leading to lipolysis in subcutaneous adipose tissue and a reduction of fat deposits (Milanese et al., 2014; Tonucci et al., 2014). Ultrasound devices have emerged with the increasing demand for non-invasive and safe methods to reduce localized fat (Milanese et al., 2014; Tonucci et al., 2014). The novel part of the present study was to add LOFU to a HIIT program. A meta-analysis identified that collectively, short-term (Batacan et al., 2017). This is a limitation of the current investigation as it is possible that changes may have been observed if the participants’ RER was assessed over a longer exercise duration. Use fitness apps, journals, or workout trackers. After your workout, cool down with static stretches to help your muscles recover. Always warm up your muscles before a HIIT workout to prevent injuries and soreness. For example, a 60%–70% decrease in splanchnic blood flow in humans exercising at 70% V˙O2max has been documented and at maximal exercise splanchnic blood flow is reduced by approximately 80% . Mechanisms underlying this effect in humans are undetermined but could include the CRF peptide effect previously discussed and an exercise-induced redistribution of splanchnic blood flow. It has been shown that hard running and swimming exercise results in elevated levels of CRF in rats 57, 58 and increases in indirect markers of CRF in humans . Exercise improves mood Most of the time when people use the treadmill for intervals, they do so by adjusting the speed. Plus the 30 second time at a low intensity like this isn’t ideal for pushing the lactic acid system hard. This is different than a “lactate threshold interval” since the recovery portion is well below lactate threshold. Usually, the regular 12 minute workout is plenty, but about once per month I’ll complete a full pyramid interval on the StepMill machine. As changes in fat mass were the key parameter and the groups were closely matched when the present study commenced, BIA was considered a viable and cost-effective alternative to using DXA to assess body composition.It’s hard to reach peak intensity levels in 20 seconds when jumping rope.Our result is similar to other studies that showed HIIT did not have a significant impact on TG concentrations among their study population (28, 53, 65, 67).Now, as director of content at GGR, she brings her expertise in fitness to writing and editing honest reviews on everything you might need for your home gym.Karen Asp is an award-winning journalist who covers fitness, health, nutrition, pets, and travel.The present study demonstrated a 14% increase in mCSA of the VL after 3 weeks of training in the SIT group.“When the body works to adapt from the anaerobic (high-intensity) period to the low-intensity recovery period in HIIT, this workload results in high caloric expenditure, which can lead to fat loss,” explains Cohen.Pre and post measures of muscle cross sectional area (mCSA), echo intensity (EI), leg fat mass (LegFM) and leg lean mass (LegLM) for long interval training (LIT) groups, short interval training (SIT), and control (CON). Physical activity is a key factor in obesity treatment; however, the effectiveness of different exercise modalities remains unclear, especially considering age-related physiological differences. Get free guidance from trainers and experts to strengthen your body and mind. However, HIIT can be fun for beginners as well and provides many health benefits. "Some people enjoy the intensity of HIIT, while others prefer the steadiness of cardio," Liu says. Liu says neither option is inherently better – they simply do different things for the body. A number of studies have taken muscle biopsies after Wingate test performance in order to examine skeletal muscle adaptations. Surprisingly, aerobic fitness has been shown to significantly increase following minimal bouts of HIIE training. Also an exponential relationship between aerobic exercise intensity and EPOC magnitude has been demonstrated . The postexercise oxygen uptake in excess of that required at rest has been termed excess postexercise oxygen consumption (EPOC). During recovery, oxygen consumption is elevated to help restore metabolic processes to baseline conditions. Subjects in both HIIT groups performed the L-HIIT or M-HIIT intervention for 8 weeks (3 sessions/week, 24 min/session) during the training stage, followed by a 4-week detraining stage without any exercise.If you don't eat, you might feel slow-moving or lightheaded when you exercise.Check out these seven ways that exercise can lead to a happier, healthier you.Most people are better off doing HIIT 2 or 3 times a week, rather than every day.Jump rope training exposes your weak points and my calves were hurting the first time I did these in as a full-grown adult.Cipryan et al. showed increased Mb after HIIT sessions with short and long intervals without distinguishing between them.HIIT workouts need little workout equipment, making them great for home or outdoor exercises.The results of the Cochrane Scale for included studies, with the criteria listed below.Thus, exercise protocols that can be carried out by overweight, inactive individuals that more effectively reduce body fat are required. While LOFU is an emerging tool that requires further well-controlled studies, the initial findings are promising. These mobilized fat cells are metabolized in the liver or removed via catabolic processes. Specifically, microcavities are created that subsequently cause cell destruction and fat liquefaction (Tonucci et al., 2014). Muscle Hypertrophy in Weight Training Despite the momentum in the number of studies indicating the effectiveness of HIIT in improving health and exercise performance over the last 20 years, it is well known that this training model dates back a hundred years and was the key strategy behind important sporting successes observed in the early 20th century . A quick search on PubMed now yields about 300 research articles per year containing “high-intensity interval training”, “sprint interval training”, “repeated sprint training” and “HIIT” in the title (Figure 2). Inevitably, strong motivation is required due to the high-exertion nature of the classic interval training model, which is very fatiguing and too strenuous for sedentary individuals . In the following subheadings, the definition, as well as health and performance benefits, of different interval trainings models are presented. Some research studies have shown that HIIT can provide similar cardiovascular benefits as typical longer cardio sessions through activities like walking and biking. Typically, the best HIIT workout wouldn’t last longer than 20 minutes, but you still would have burned plenty of calories and be sweating a lot after this period. As for the HIIT exercises themselves, you can do whatever you want! These periods can differ based on how difficult you want the workout to be. They can burn 25-30% more calories than steady-state cardio or weight training. HIIT workouts are known for their high calorie burn. It builds muscle, boosts metabolism, and fortifies bone health. This process makes HIIT an incredibly effective tool for fat loss, especially when compared to longer, less intense forms of exercise. This style of training builds lean, functional muscle that not only helps you burn fat more efficiently but also supports you in your daily life. In conclusion, this study suggests that an eight-week intervention of long-interval HIIT (4 × 4 min Ex./4 min Rest) or medium-interval HIIT (8 × 2 min Ex./2 min Rest) at least three times per week could improve aerobic capacity. Each interval was followed by two minutes of slow pedaling. After warming up for two minutes, the participants pedaled fast for three 20-second intervals. In one trial, subjects using a method known as the Tabata Protocol saw their VO2 max shoot up by 15% after six weeks of training . After six weeks of HIIT, expect significant gains in cardiovascular fitness. That is, smaller individuals with less fat to lose will see results near the lower end of that range, while larger individuals with more fat to lose will see results near the higher end. Moreover, two studies evaluated an HIIT session with exercises commonly used in a CrossFit session. These results shall be considered when planning and recovering from high-intensity interval protocols. During HIIT, eccentric actions may cause exercise-induced muscle damage 27,49,50. Joo evaluated moderately trained individuals used to often performing high-intensity exercises. Based on the results obtained in this study, we also sugest the combination of both protocols. In addition, most studies comparing HIT with CMIT found better acute effects of HIIT on glycemic control and blood pressure. Therefore, it has been demonstrated that physical exercise has anti-inflammatory properties, not only in the adipose tissue, but also impacting the phenotype of immune cells and altering systemic inflammatory mediators such as cytokines and interleukins . No language or date of publication restrictions were applied, nor were unpublished investigations considered. A greater understanding of the type of HIIT that may promote the most beneficial body compositional changes is important to provide robust evidence for practitioners and coaches for helping develop effective and practical HIIT programs. Body compositional changes induced with these different types of HIIT were also compared to a control/no exercise condition. Consistency and listening to your body will always be more important than hitting a specific speed or number of reps. The goal isn't to achieve a perfect performance every single time, but to give the best effort you have on that particular day. Incorporating resistance helps you build more lean muscle, which is a game-changer for your metabolism and for creating a more defined physique. It’s tempting to think that more is always better, but with HIIT, rest is a critical part of the equation. Zone 2 Cardio Guide for Men Over 40 Find out whether HIIT is good for weight loss and what potential downsides there are. The important thing to consider is your health before starting a restrictive diet. Consult a healthcare provider for advice before starting this fitness adventure to guarantee a safe and efficient transition to a healthier, more fit version of yourself. According to recent research from NCBI, performing High-Intensity Interval Training (HIIT) is beneficial to one’s health and is essential for the treatment and management of heart disease patients. Nonetheless, it’s essential to undertake these exercises mindfully, particularly for people who have health issues. “They're great for people who want to get a lot of benefit without a long workout.” “Short sprint intervals like these are one of the most research-supported forms of HIIT,” says Tang. “What matters in HIIT is intensity, not the number of movements,” says Tang. “For example, if you do 20 seconds of high knees, your 40 seconds of recovery might be marching in place,” she says. Practically speaking, this means you don’t stop moving, but you are doing slower, more controlled movements that help your heart rate come down, she says. HIIT places a significant amount of metabolic stress on muscle tissue. Your body burns calories at a rate of 5 calories per liter of oxygen consumed. This is due to something called the excess post-exercise oxygen consumption (EPOC) effect. But you don’t need to spend hours in the gym to see results—you simply need to make sure that the time you do spend exercising is as efficient and effective as possible. The authors declare no conflicts of interest. Think of HIIT as spending a portion of time above Lactate Threshold and a portion of time below Lactate threshold. This intensity level is called the Lactate Threshold. The zone that does this most efficiently is training at (or above) your lactate threshold. Because of this, the heart pumps more blood per beat (higher stroke volume). A summary of the results of studies examining the effects of HIIE on subcutaneous and abdominal fat, body mass, and waist circumference is illustrated in Table 1. Subcutaneous (a) and abdominal fat loss (b) after 15 weeks of high-intensity intermittent exercise. Thus, seven sessions of HIIE, over two weeks, induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. For example, Talanian et al. carried out an HIIE intervention that consisted of 2 weeks of HIIE exercise performed seven times with each session consisting of ten 4-minute bouts at 90% V˙O2max separated by 2-minute resting intervals. Nike Training Club is a free fitness app with a robust workout library that includes one-off workouts as well as periodized programs led by certified instructors. There are a few mobility plans in there, but nearly all of the programs are focused on strength training, using your body weight, dumbbells, garage gym, full gym, or any other type of equipment you have access to. Home Gym Club Training is a collaboration between Garage Gym Reviews and Boostcamp, providing over 1,000 training programs that you can track from your phone, including exclusive workouts created by the GGR team. Each exercise has an extensive overview of the movement, including a video, complete step-by-step instructions, a muscle map displaying the body parts most involved, and even key points and takeaways on form. Caliber also records and charts strength progress and body metrics—body weight, waist size, and body fat percentage. Future studies are needed to investigate which type of HIT is most suitable for the obese with regard to side effects, risk of injuries, but also with regard to long‐term adherence and effects. Little is known about the effect or risk of other exercise modalities, like running (outdoor) or swimming. Another issue is the motivation for an exercise program in persons with obesity. How long should a HIIT workout last? HIIT can enhance insulin sensitivity, meaning your body can process carbohydrates more effectively. A transformative fitness guide curated by Jocelyn Rivera just for you. Your journey to a fitter, healthier you begins here – schedule your consultation now! Some of our favorite free workout apps include Caliber, Nike Training Club, and Map My Fitness. Some apps will add calendar reminders or push notifications to help remind you of your workout schedule for the week. It’s important to know the type of person you are when looking for an ideal workout app for you. Again, make sure the tracking and logging functions match the needs of your fitness goals. It can be completed by adhering to strictly cardio based work (like running, swimming or biking) or by combining resistance work (such as with free weights, resistance bands or even body weight work).Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones.Another obvious benefit of doing 100 reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning—a big advantage if you play sports.A total of 105, 94, 38, 37, and 3 unique original studies assessed the effect of exercise on weight loss, fat loss, lean mass/fat‐free mass loss, visceral adipose tissue loss and weight maintenance, respectively.“Beta-alanine and creatine are must-haves for interval trainers— but the latter may be more vital.Compared to traditional exercise, HIIT appears to be risk-free and has higher compliance .Therefore, further works are needed to investigate the feasibility and safety of SIT based on clinical characteristics and fitness level.The goal of a warm-up is to gradually increase your heart rate and blood flow to your muscles, preparing them for the work ahead. Additionally, subgroup analysis was performed for HIT compared to medium‐ or low intensity exercise training and compared to normal level of physical activity. Secondary outcome parameters were body weight (kg), Body Mass Index (BMI) (kg/m2), waist circumference (cm) and fat mass (%). At least one of the intervention groups in the studies must have performed high intensity (interval) training (HIT or HIIT), while the control group must have performed medium or low intensity (continuous) training or normal level of physical activity. Most of the studies demonstrating weight reduction with HIT are not performed in an obese study population and there is a lot of variation in exercise protocols used in these studies. Up until now, the superiority of HIT in terms of improving cardiopulmonary fitness or weight reduction compared to moderate intensity continuous training has not been shown yet in persons with obesity. Multiple studies have confirmed that HIIT has a greater afterburn effect than moderate-intensity continuous training (MICT), a physiological response to intense exercise training and exercise that causes the body to burn more calories and increase insulin sensitivity for hours after rest. In recent years, high-intensity interval training (HIIT) has become a popular fitness trend due to its time-saving feature and effectiveness 10. Moreover, subgroup analysis in our current study indicated that a more than 8 weeks duration of HIIT proves more beneficial for BF%, FM, and FFM than shorter duration programs, indicating the need for a prolonged stimulus to reduce body fat and promote muscle mass remodeling. While such enhanced lipid metabolism may be due to the exercise stimulus itself, it is likely that even though total energy expenditure is relatively low during HIIT training, greater reductions in body fat come from elevated post-exercise oxygen consumption (EPOC) observed with activities involving more muscle mass . Nine RCTs reported post-intervention in body mass, seven RCTs reported BMI, six RCTs reported WC, six RCTs reported PFM, six RCTs reported in FM, and seven RCTs reported in FFM. All studies reported the effect of HIIT + fasting on body composition. The subgroup analysis of each outcome must include at least two studies, and the heterogeneity between subgroups was assessed by a chi-square test. Moreover, subgroup analysis was performed to find out whether different binding forms of HIIT + fasting can elicit a beneficial effect on fat reduction. HIIT Can Improve Your Fitness Level Subgroup analysis for HIIT + fasting in overweight and obese adults. The black diamond represents the results of the meta-analysis combining the individual studies. A random effect model was used with the effects measures of MD for body mass, WC, PFM, FM, and FFM, and SMD for VO2peak, FPG, and FPI. It is because these activities improve joint mobility, prevent muscle stiffness, and increase the overall range of motion. While many athletes and gym-goers ignore it, flexibility exercises are as important as anything else. However, it must be gradually implemented to avoid overtraining, especially in people new to exercising or those with a calorie deficit. Effective HIIT activities include short bursts of running, burpees, jumping jacks, and stair climbers, which can be included once or twice in the workout routine. However, just like any other exercise, it is advisable to begin small and work your way up. This style of training requires your body to use more energy than it does when exercising at a moderate-intensity, like a walk or bike ride at a steady pace. The number of high-intensity interval-training articles published in 2000–2020. The number of high-intensity interval-training… Some people might underestimate the power of simple chair exercises for building muscle strength. Find Exercises Targeting… To ensure safety, the test was postponed if the participant's systolic blood pressure exceeded 160 mmHg, if the diastolic blood pressure exceeded 100 mmHg, or if the heart rate exceeded 100 bpm prior to the test. Participants were asked to maintain their daily routines and avoid intense exercise for three days before the GXT. The sum of skinfold thickness at seven sites (triceps, chest, subscapular muscle, upper ilium, abdomen, front thigh, and leg) was measured using a skinfold caliper (Beta Technology, Santa Cruz, California, USA). It is not recommended to engage in training within one hour after a meal, or if subjects have low blood pressure, alcohol intoxication, severe lack of sleep, or other physical discomfort. Beginners can start with basic movements like squats, jumping jacks, or cycling, gradually increasing intensity as their stamina improves. It’s perfect if regular training programs seem to leave you with nagging aches and pains in your knees, shoulders, elbows or back. MX4 was designed to help you build muscle as fast as humanly possible without wrecking your joints. “If your muscles had to wait for oxygen first, you wouldn’t be able to do any quick, explosive movements,” Liu explains. “The most accessible workout is the one you can actually stick to — which makes these perfect for anyone with an unpredictable schedule.” “If your technique starts to fall apart or the weight slows you down so much that you can’t move explosively, it’s too heavy for a HIIT setting.” “Mixing cardio and strength in a HIIT circuit is a great way to get more done in less time. The primary outcomes measured changes in body fat percentage and muscle mass retention.That means you’ll keep burning calories even after your workout is done.Whyte et al. examined ten overweight males aged 32 years after two weeks of HIIE consisting of 6 sessions of a 4–6 repeats of a Wingate test.A combination of HIIT and the correct diet will be very effective at helping you lose weight rather than exercise or diet in isolation.Unlike traditional cardio, which can lead to muscle loss if overdone, HIIT helps maintain and even build lean muscle.A balanced week might include two or three Armourbody classes mixed with lower-intensity activities like jogging, yoga, or active recovery days.Adequate rest and recovery are just as crucial as your workout routine.A univariate analysis of covariance (ANCOVA) was performed to evaluate the change in mCSA between intervention groups (SIT vs. LIT vs. CON) using pre-mCSA as the covariate. The finding of an RCT also revealed that the improvement of the HIIT program (exercise 30 s, interval 2 min) is similar to the MICT program (exercise 45–60 min) on VO2peak . Although compared to the fasting or HIIT intervention, the reduction in the short-term group and short interval group were not statistically significant, the WC of overweight and obese adults still had a meaningful reduction. We still suggested HIIT + fasting should last for at least 1 month to achieve meaningful WC reduction because the included studies in the long-interval and LCD subgroups are the same. The search for studies was performed using Medline (PubMed), Cochrane Central Register of Controlled Trials (CENTRAL), Cumulative Index to Nursing and Allied Health Literature (CINAHL), Web of Science, SPORTDiscus, and Scopus, from inception to the last search on 17 August 2021. For the control group, the comparators were minimal intervention, no intervention, and usual care (e.g., maintenance of the habitual daily activity profile, standard recommendations, or physical exercise habits) in combination or not with placebo interventions. The intervention was the HIIT exercise modality, which could be given as an independent treatment, added to an existing intervention, or embedded in an existing intervention (e.g., usual treatment and care). The participants selected for the studies were patients older than 18 years with any kind of MSKD. The most used SIT protocol is performed on a cycle ergometer and consists of 4 × 30 s all-out maximal intervals, pedaling against a high force corresponding to approximately 170% of V˙O2max with rest intervals or light exercise . Each bout of high-intensity work lasts short periods of activity (≤30 s), separated by relatively long recovery periods between intervals (~4 min) . In addition, the total time commitment of classic HIIT protocols include warm-up, recovery intervals, and cool-down, which is typically more than 20 min and therefore reduces the time efficiency . Each single effort generally lasts from a few seconds to several minutes, dependent on exercise intensity, with multiple efforts interspersed by up to a few minutes of rest or less exertion. Besides, interval training has been shown to decrease the risk for cardiovascular diseases 15,25, breast cancer , metabolic syndrome , osteoarthritis 51,52, and rheumatoid arthritis known to cause lower back pain 53,54,55,56,57 (Figure 1). The remaining eight studies were used in the meta-analysis (6, 14, 16, 29, 31, 49, 57, 68). Studies were grouped in the meta-analysis according to the lipid fractions they analyzed and the training protocols they utilized. Revman 5.4.1 bases its statistical analysis on the mean difference (MD) and standard deviation (SD) of the MD, as well as the sample size for each study. This statistical analysis model was used to allow for different effect sizes, as found across the studies included in our meta-analysis (8). Well, that depends on your fitness level. The key to HIIT is giving it everything you've got for a short period of time. HIIT is essentially the fountain of youth for our brain and body. It doesn't matter what shape you're in, how old you are or if you're a man or a woman - anyone can reap the benefits of this form of exercise. Moreover, the skeletal muscle pump, which facilitates venous return to the heart and intravenous injection of skeletal muscle, has been shown to be more efficient during running than cycling . Indeed, our findings suggest cycling or treadmill running does not provide the same exercise stimulus (intensity) as overground running. We observed an overall significant reduction of BF% in all modes of HIIT, and a subgroup analysis of the exercise mode (overground running, cycling, or treadmill running) showed a magnitude effect with the overground running protocol. A previous meta-analysis of RCTs in overweight and obese participants (as opposed to the general population in our current work) showed significant reductions in BF% following HIIT, particularly when incorporating running modalities compared to cycling . These aren’t optional; they’re essential for preparation and recovery. It ensures you’re targeting the right muscles and protects your joints from unnecessary stress. Then, move into dynamic stretches that mimic the movements you'll be doing in your workout. It transforms an exercise from just going through the motions into a purposeful, effective movement. This is about building a strong mind-muscle connection, where you can feel the specific muscles you’re trying to work. Additionally, HIIT can help you to maintain your weight loss in the long term. HIIT workouts are very efficient, so just around 30 minutes including warming up and cooling down, is all you need. HIIT workouts are very efficient, so you don’t need to spend hours at the gym. If you can’t do the exercises, you can try a different type of HIIT workout with other cardio exercises or maybe with other cardio equipment. After the workout, you should eat a meal that contains both protein and carbohydrates to refill your storage and help your muscles recover. Cheng et al. included aerobic or resistance training or a combination of both and reported a significant additional weight and fat loss.18 Sardeli et al. focused on resistance training and found no significant effect whatever outcome.7 Schwingshackl et al. reported a higher weight and fat loss with aerobic training vs. resistance training, and with a combination of aerobic and resistance training vs. resistance training alone.21 Andreato et al. directly compared HIIT and moderate‐intensity continuous training (MICT).9 When energy expenditure was equalized, HIIT led to a larger weight loss but, when energy expenditure was not equalized, MICT led to a larger weight loss. If you want to build muscle mass through HIIT workouts while also burning fat, aim to do high intensity interval training ideally 3-5 times per week. With efficient and effective workouts, high-intensity interval training (HIIT) has transformed the weight loss and fitness approach. High-intensity interval training sessions involve short periods of high-intensity exercise 80–100% of maximum heart rate (HRmax) interspersed with passive rest, or low intensity exercise for recovery (Weston et al., 2014). HIIT, short for high intensity interval training, is often touted as a way to lose fat and improve your cardiovascular fitness with workouts that are very short but extremely hard. Therefore, the main aim of the present study was to assess the effectiveness of HIIT on muscle mass, resting heart rate, resting systolic and diastolic blood pressure, C-reactive protein, body weight, body fat, muscle mass, and waist circumference variables in patients with MSKD. On the flip side, it is possible to do 30 minutes of HIIT a day and only see tiny weight loss results. Secondly, the brusque movements require to move at high intensities can also be challenging for other areas of your body like your muscles, tendons, and joints. First of all, HIIT workouts can be very challenging for your cardiovascular system. HIIT delivers an impressive number of benefits in a short amount of time, from greater fitness and heart health to a sharper brain. “HIIT workouts are an excellent way to increase your workout intensity in a short amount of time — 20 minutes or less.” Dedicating even 20 minutes three times a week to a HIIT workout can lead to boosted metabolism and weight loss. These hormones help mobilize fat from fat cells, making it easier for your body to use stored fat as fuel.On the other hand, HIIT has a relatively low contribution (%) to lipolysis, but at high total energy expenditure due to intense workout (maximum or sub-maximum intensity).HIIT and MICT can induce significant improvements in body composition, VO2max and TC.Al20 identified that after 30 minutes of running on a treadmill with intensity of 90% of the Anaerobic Limit the EPOC from 0 to 10 minutes was 5.65 l02/kg/min−1, and from 11 to 20 min. the EPOC was 3,92 l02/kg/min−1, and from 21 to 30 min. the EPOC was 3,51 l02/kg/min−1, making this way an EPOC higher in relation to the present study.At the same time, HIIT stimulates the development of growth hormones through the impact of making the metabolism more powerful.Alternating between sprint intervals and active recovery is the foundation of a HIIT workout, says New Jersey-based trainer Tina Tang, CPT, NASM. In younger obese individuals, HIIT training may effectively reduce body weight and improve body composition. Among middle-aged and older people, the primary effects of HIIT concerned an increase in muscle content, even with an increase in body weight, or a change in body composition, with an increase in muscle content 32,35. Notably, in a group of younger people—18–30 years old—HIIT and cardio resulted in a reduction in body fat and body weight 25,26,27,28. Do HIIT 2-3 times a week, paired with a solid diet that puts you in a calorie deficit, and you might lose around 2-4 pounds of body fat in your first two weeks. A bout of sprint interval training, on the other hand, can often be completed in around 10 minutes. That is, energy expenditure during 30 minutes of HIIT will be greater than the same duration of exercise performed at a lower intensity (i.e. 60-70% of your maximum heart rate). Compared to lower intensity exercise, HIIT also burns more calories for a given workout duration. HIIT is a time-efficient way to improve both your cardiovascular fitness and metabolic health.