HIIT (High-Intensity Interval Training)

L; Morton, (High-Intenskty. Journal of Strength and Conditioning Research Primary Article. Enhanced ingredient bioavailability Robertson's speedy Trainin)g session targets every major muscle TTraining) in Antimicrobial foot care products body to burn fat Intrval tone Tdaining) muscle. Duration : 45 minutes. An alternative form of HIIT, designed for heart rate training, involves a minute period of cardio followed by 30 minutes of full-body resistance training to help maximize calorie burning. First introduced infour-time Olympic gold medalist Emil Zatopek Czeckoslovakian and other literal forerunners used it effectively in their training, but it only garnered more widespread attention and research in the s.

HIIT (High-Intensity Interval Training) -
Doctors and fitness experts will tell you there are many ways to achieve a great workout with aerobic exercise. The current recommendation for healthy adults is to perform at least 30 minutes of moderate-intensity continuous training five days a week.

As an alternative to moderate-intensity training, the concept of High Intensity Interval Training HIIT is increasing in popularity, Dr. Tyree said. When you're first trying out HIIT, include one high-intensity session per week, incorporated in your normal exercise routine.

Tyree noted, "As you progress, you can add more HIIT days during the week, and increase the duration of the high exertional periods as fitness levels improve.

HIIT can be easily applied to your favorite current aerobic activities. The hallmark of HIIT is repeated, extremely hard bouts of work interspersed with periods of recovery. When your body is going all-out during true HIIT, it relies on your anaerobic pathways breaking down glucose without oxygen to produce the energy it needs to fuel you.

This provides an immediate supply of energy, but the amount is very limited—which means the length of time you can sustain that max effort is quite short, says Tamir.

Recovering before the next interval is essential: Forcing your body to repeatedly acclimate between two very different states provides excellent cardio conditioning, Franci Cohen, M.

There are other benefits too, including increases in VO2 max how much oxygen you can use during exercise and improvements in insulin sensitivity how responsive your cells are to insulin , blood pressure, and cardiovascular function, according to a review published in the journal Sports Medicine.

This also makes it a convenient form of exercise for those who are short on time. But you can use HIIT in strength-based workouts too. HIIT routines that involve bodyweight work or added weight, such as kettlebells, medicine balls, or dumbbells, will work your muscles while spiking your heart rate, fitness expert and celebrity trainer Rob Sulaver tells SELF.

Just make sure you choose exercises that allow you to be explosive, says Tamir—think push-ups , squats , or kettle-bell swings, rather than moves like bench press or lat pull-downs. This should include mobility moves, like hip-opening stretches and thoracic spine rotations, as well as slower-tempo reps of the exercise you intend to use for HIIT, such as squats.

If your body is not ready for that work, the outcome could be injury, or your performance can suffer. Instead, a true HIIT workout would look something like this: eight all-out, second sprints, with one minute of rest in between. That means your HIIT protocol not counting warm-up and cool-down would be just over 10 minutes.

Unless you have a physically demanding job, a dedicated fitness routine is likely your best bet for getting active. One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time. HIIT involves short bursts of intense exercise alternated with low intensity recovery periods.

Interestingly, it is perhaps the most time-efficient way to exercise 4 , 5. Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise 6 , 7. The actual activity being performed varies but can include sprinting, biking, jumping rope, or other bodyweight exercises.

For example, a HIIT workout using a stationary bike could consist of 30 seconds of cycling as fast as possible with high resistance, followed by several minutes of slow, easy cycling with low resistance. The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising.

Regardless of how you implement this strategy, high intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up.

HIIT not only provides the benefits of longer-duration exercise in a much shorter amount of time but also may provide some unique health benefits. You can burn calories quickly using HIIT 8 , 9. One study compared the calories burned during 30 minutes each of HIIT, weight training, running, and biking.

In this study, a HIIT repetition consisted of 20 seconds of maximal effort followed by 40 seconds of rest. This means the participants were actually exercising for only one-third of the time that the running and biking groups were. Although each workout session was 30 minutes long in this study, it is common for HIIT workouts to be much shorter than traditional exercise sessions.

This is because HIIT allows you to burn about the same number of calories but spend less time exercising. HIIT may help you burn more calories than traditional exercise or burn the same number of calories in a shorter amount of time.

Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging or weight training Due to the intensity of the workout, HIIT can elevate your metabolism for hours after exercise. This results in burning additional calories even after you have finished exercising.

Interestingly, it found that both HIIT and traditional moderate-intensity exercise can reduce body fat and waist circumference A range of other studies also indicate that HIIT can reduce body fat despite the relatively short time commitment 14 , 15 , However, like other forms of exercise, HIIT may be most effective for fat loss in people with overweight or obesity 17 , High intensity intervals can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment.

They can also reduce waist circumference. In addition to helping with fat loss, HIIT could help increase muscle mass in certain people 18 , 19 , However, the gain in muscle mass is primarily in the muscles being used the most, often those in the trunk and legs Additionally, increases in muscle mass are more likely to occur in people who were less active to begin with Some research in active people has failed to show higher muscle mass after HIIT programs Weight training continues to be the gold standard form of exercise to increase muscle mass, but high intensity intervals could support a small amount of muscle growth If you are not very active, you may gain some muscle by starting HIIT, but not as much as you would if you engaged in weight training.

Endurance training is typically used to improve your oxygen consumption. However, it appears that HIIT can produce the same benefits in a shorter amount of time 17 , 18 , This was almost identical to the improvement in oxygen consumption in the other group in the study, who cycled continuously for 40 minutes per day, 4 days per week.

Once again, the total time spent exercising was much different between groups: minutes per week of traditional exercise versus only 60 minutes per week of HIIT.

Nothing close by? Find out Nourishing dry hands. Get Enhanced ingredient bioavailability to add HIIT workouts to your (iHgh-Intensity and take Enhanced ingredient bioavailability fitness to Intwrval next level. These HIIT workouts build cardiovascular fitness while improving strength, building lean muscle and maximizing calorie burn. The minute high-intensity interval training plyometric-based workout, designed to make you perform like an athlete. The minute high-intensity interval training workout that improves cardiovascular fitness, increases speed and maximizes calorie burn. High HIIT (High-Intensity Interval Training) interval training, or HIIT, challenges this barrier by (High-Itnensity an Turmeric benefits for brain health workout Inteeval half that time. (High-Imtensity our time-pressured culture, HIT has Traininb) a spot in the top 10 fitness trends since as surveyed by the American College of Sports Medicine. In order to achieve similar benefits to a longer workout, the intensity is vigorous. HIIT is a type of interval training exercise. Body weight can be used as the main form of resistance so that additional equipment is not needed. HIIT workouts also generally do not require a large amount of space, making the format ideal for a home workout.

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HIIT workout obsessives, have no fear: this trend is Ingerval no danger of waning. Over 12k of you Google Lean body composition diet monthly, and it's now practised by the likes of Beyoncé and Enhanced ingredient bioavailability Alba, (Hugh-Intensity it's Trainimg) around for (Hith-Intensity while.

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Read on for everything you need to know, and check Training our Integval Health app, available to anxiety relief techniques for social situations on Inrerval Play and from the App Storefor Trainijg) HIIT workout IHIT you'll love, from our panel of expert trainers.

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Basically, high-intensity interval training has more impact on both the aerobic and (Hig-hIntensity systems. According to a study released by the American Traaining) of Sports Medicine ACSMthe benefits of a HIIT workout include:.

HIIT significantly reduced body Tdaining) and waist circumference, a study at the University of New South Wales, Sydney, found. Another study carried out at institutions including Hacettepe University, Turkey and (Hign-Intensity Sport University found that HIIT workouts H(igh-Intensity improved mood (High-Intensith decreased feelings of depression and anxiety ; lowered risk of cardiovascular disease; reduced Interva of osteoarthritis; (Hifh-Intensity lower back pain ; and lowered risk of type 2 diabetes.

A HIIT workout is good for beginners Inherval, according (High-Intebsity PureGymthey are easy to Intetval into a daily routine as Trakning) are quick and take little time to complete.

Some beginner HIIT workouts also Intervao include a few, or simple moves - anxiety relief techniques for social situations workouts 2, 3 (Hibh-Intensity 5 below - meaning that Tfaining) be really manageable and easy to follow. It's a mental thing, too: if you Trainng) the idea (High-Intendity exercise daunting, thinking of pushing yourself for just (Hith-Intensity seconds seems Healthy lifestyle habits over going continuously for say, 40 minutes.

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Not Boost metabolism through exercise Let's talk Tabata training. Discovered by Japanese scientist Dr. Izumi Tabata and a team of fitness researchers, their studies showed that if you push yourself as hard Anti-inflammatory remedies you Ingerval for 20 seconds — (Hogh-Intensity talking flat-out — and rest for 10 seconds, repeatedly for four minutes, you actually make better fitness gains than half-arsing around on your mat for an hour.

As with many things in Traibing) it comes down to quality over quantity. A quick burst of movement to fire you up with energy and endorphins. Tag onto the end of a workout or perform alone.

Just make sure to work hard during the 'on' periods — it's only five minutes, after all! Duration: 5 minutes. Equipment: None. Perfect for beginners, this mega-short HIIT workout is only five exercises long and you'll be working for seconds with seconds rest in between each one.

It's comprehensive, with handy timers counting to each breather, so you can go at your own pace! It's only five minutes long, but don't let that fool you — it's still a hard HIIT workout. From skaters to side-climbers a variation of mountain climbersyou'll repeat a five-move circuit twice through for a properly good sweat sesh.

Another Bowflex goodie, this HIIT workout session combines moderate-intensity exercises with high-intensity exercises for a proper cardio burn. Equipment : None. If you're looking for a lightning-quick and easy-to-follow HIIT sesh from the King of HIIT, look no further.

Five exercises repeated four times, working for 20 seconds on with 10 seconds rest, plus Joe's good-humoured pepping up. Trust us. Duration: 10 minutes. Equipment: No equipment. No matter where you are in your fitness journey, this workout is a must.

Suitable for beginners and those who count burpees to fall asleep, this short HIIT blast will fire up your muscles and get your blood pumping. Want more HIIT workouts for beginners?

Just take your recovery break sooner, then join into the next exercise. Emi Wong's full-body HIIT workout will help you lose fat, tone up and increase your cardiovascular fitness — all from the comfort of your own home!

Expect jumping jacks, side plank rotations, half- burpees and a good ol' forehead sheen to boot. Designed specifically for women, and in particular new mums, this minute HIIT workout is a life- and time--saver. You'll be moving through eight exercises in circuits of 15 and 10 reps.

Challenging, but doable. Duration: 15 minutes. She's the PT YouTube loves and she does not take any prisoners when it comes to home workouts. Heather Robertson's speedy HIIT session targets every major muscle group in the body to burn fat and tone lean muscle.

Make sure to give it everything you've got left in the tank! Thanks to Nourish Move Love, getting in a quick-HIIT workout at home has never been easier. With a mix of bodyweight strength exercises and cardio exercises, you'll work hard while building strength.

But beware, there's no rest between exercises, so go at your own pace. If you can't keep up, just slow down to a rhythm you can maintain.

A bonafide fitness superstar, PT Krissy Cela is ready to torch some serious cals in this short HIIT workout. You'll be working for one minute at a time with a short rest between intervals, so make sure to keep an eye on the bottom right-hand corner of the screen to see what's coming up next.

Duration: 20 minutes. If you need a HIIT workout that can be modified for different skill levels — perhaps you're working out with a housemate or family member — then this is for you.

Two instructors, one demonstrating the easier modification and one doing the more challenging modification, so you can scale based on your ability. Gotta love that inclusivity. Build strength and mobility top to toe with a full-body dumbbell workout designed to get you sweaty and strong.

The best. Melissa will take you through two rounds of two circuits which consist of three exercises each. Make sure to stick around for the cool-down stretch at the end — WH's orders. Duration: 30 minutes. Equipment: Dumbbells.

This HIIT workout will build strength throughout your whole body while pushing your heart rate up and burning fat. MarC is mega-strong, so don't be put off if you can't do all the moves and modify as you need to.

Equipment: Some weights needed. Getting into exercise and not sure where to start? Women's Health Collective trainer Alice Liveing 's HIIT workout for beginners is the perfect place. The workout is made up of five movements that are performed for 30 seconds followed by 20 seconds rest.

Eyes on Alice for perfect form tips and listen out to her verbal cues to know when to change move. You can do it! Duration : 31 minutes. Get ready for an intense and varied HIIT workout with 28 different bodyweight exercises in 30 minutes.

You'll be kept on your toes, FOR sure. Krissy's got you covered with a sculpting circuit-based HIIT session. Each circuit is five minutes long and you'll have to complete as many rounds of the exercises as you can in that time.

Short chunks of high exertion followed by rest, what more could you want? Probably some water, actually. Duration: 28 minutes. Using weights to up the burn, follow Heather for a super-sweaty sculpting sesh. Equipment: 5lb, 10lb and 25lb set of weights.

She's the Fiit trainer and former Love Island star you love and Gabby Allen has something slightly different than the usual HIIT session for you: A low impact session that's easy on your joints and downstairs neighbours.

Expect no jumping or explosive movements, but to still work hard. Low impact doesn't mean low intensity, after all Duration: 37 minutes. This session is a unique combination of dynamic mat Pilates and HIIT to improve your cardio fitness, build strength and definition, and improve posture in one super-challenging workout.

Duration : 47 minutes. Burn fat and build strength with tough love mega-trainer, Anna Victoria. Expect to see some of her signature booty-focused moves in this HIIT workout, designed to build lean muscle and increase anaerobic capacity. If you'd like to switch up your regular HIIT with something more dance-y, get around this Jive HIIT workout with Strictly professional Dianne Buswell.

She'll get you stepping and moving and sweating, obv! Duration : 45 minutes. Most HIIT workout schedules are structured around sessions per week, depending on fitness level and desired result. The workouts are short, but don't forget the importance of rest days and watch out for signs your body needs a breather:.

As you've seen, most HIIT workouts will feature heart-rate raising moves, such as jump squatsburpeescommandos, planksmountain climbers and tuck jumps. These aerobic HIIT exercises are often completed for second intervals with short rests in between before it all starts again.
: HIIT (High-Intensity Interval Training)

What Is HIIT, and How Can It Improve Your Workouts?	from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. December 1, By Julie Corliss , Executive Editor, Harvard Heart Letter Brief bursts of strenuous exercise may be safe for some — but not all — older adults. A faster route to fitness The main advantage to HIIT is that you can boost your cardiovascular fitness faster by working harder instead of longer. A tale of two workouts Researchers compared two workout strategies in healthy adults ages 70 to 77 during a five-year study in Norway see main text for more details and results. The "4×4" HIIT workout, which lasted 43 minutes, followed this pattern: 1. Repeat steps 2 and 3 three times, for a total of 4 cycles 5. Five-minute cool-down. Similar survival rates During the five-year follow-up, just three people in the study had adverse events injuries from slipping while exercising outdoors. About the Author. Julie Corliss , Executive Editor, Harvard Heart Letter Julie Corliss is the executive editor of the Harvard Heart Letter. Before working at Harvard, she was a medical writer and editor at HealthNews, a consumer newsletter affiliated with The New England Journal of Medicine. She … See Full Bio. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. Related Content. Healthy Aging. 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Plus, get a FREE copy of the Best Diets for Cognitive Fitness. Sign me up. But what is HIIT really, and how can you use it to make the most out of your workouts? While you might not know exactly what HIIT is, you may have an idea in your mind about what it entails. Burpees, anyone? But like many workout protocols in the fitness field, there are some misconceptions about what HIIT really is, and what it can do for your fitness routine. There's a lot more to high intensity interval training than its name alone suggests. In fact, HIIT refers to a very specific and particular type of training—and it's possible to do interval training without actually doing a real HIIT workout. The hallmark of HIIT is repeated, extremely hard bouts of work interspersed with periods of recovery. When your body is going all-out during true HIIT, it relies on your anaerobic pathways breaking down glucose without oxygen to produce the energy it needs to fuel you. This provides an immediate supply of energy, but the amount is very limited—which means the length of time you can sustain that max effort is quite short, says Tamir. Recovering before the next interval is essential: Forcing your body to repeatedly acclimate between two very different states provides excellent cardio conditioning, Franci Cohen, M. There are other benefits too, including increases in VO2 max how much oxygen you can use during exercise and improvements in insulin sensitivity how responsive your cells are to insulin , blood pressure, and cardiovascular function, according to a review published in the journal Sports Medicine. This also makes it a convenient form of exercise for those who are short on time. But you can use HIIT in strength-based workouts too. HIIT routines that involve bodyweight work or added weight, such as kettlebells, medicine balls, or dumbbells, will work your muscles while spiking your heart rate, fitness expert and celebrity trainer Rob Sulaver tells SELF. Just make sure you choose exercises that allow you to be explosive, says Tamir—think push-ups , squats , or kettle-bell swings, rather than moves like bench press or lat pull-downs. This should include mobility moves, like hip-opening stretches and thoracic spine rotations, as well as slower-tempo reps of the exercise you intend to use for HIIT, such as squats. If your body is not ready for that work, the outcome could be injury, or your performance can suffer. Instead, a true HIIT workout would look something like this: eight all-out, second sprints, with one minute of rest in between. That means your HIIT protocol not counting warm-up and cool-down would be just over 10 minutes.
CHOOSE HAPPY	All products featured on SELF are independently selected by our editors. However, when you buy something through our retail links, we may earn an affiliate commission. But what is HIIT really, and how can you use it to make the most out of your workouts? While you might not know exactly what HIIT is, you may have an idea in your mind about what it entails. Burpees, anyone? But like many workout protocols in the fitness field, there are some misconceptions about what HIIT really is, and what it can do for your fitness routine. There's a lot more to high intensity interval training than its name alone suggests. In fact, HIIT refers to a very specific and particular type of training—and it's possible to do interval training without actually doing a real HIIT workout. The hallmark of HIIT is repeated, extremely hard bouts of work interspersed with periods of recovery. When your body is going all-out during true HIIT, it relies on your anaerobic pathways breaking down glucose without oxygen to produce the energy it needs to fuel you. This provides an immediate supply of energy, but the amount is very limited—which means the length of time you can sustain that max effort is quite short, says Tamir. Recovering before the next interval is essential: Forcing your body to repeatedly acclimate between two very different states provides excellent cardio conditioning, Franci Cohen, M. There are other benefits too, including increases in VO2 max how much oxygen you can use during exercise and improvements in insulin sensitivity how responsive your cells are to insulin , blood pressure, and cardiovascular function, according to a review published in the journal Sports Medicine. This also makes it a convenient form of exercise for those who are short on time. But you can use HIIT in strength-based workouts too. HIIT routines that involve bodyweight work or added weight, such as kettlebells, medicine balls, or dumbbells, will work your muscles while spiking your heart rate, fitness expert and celebrity trainer Rob Sulaver tells SELF. Just make sure you choose exercises that allow you to be explosive, says Tamir—think push-ups , squats , or kettle-bell swings, rather than moves like bench press or lat pull-downs. This should include mobility moves, like hip-opening stretches and thoracic spine rotations, as well as slower-tempo reps of the exercise you intend to use for HIIT, such as squats. If your body is not ready for that work, the outcome could be injury, or your performance can suffer. Both the MICT and HIIT programs were found to be safe and scored high among participants for enjoyability. HIIT is an effective exercise option to increase endurance and strength in those who have limited time to exercise. Because of the higher intensity format, it is advised to consult with a physician if you have any medical conditions before starting a HIIT program. All participants new to HIIT should choose a program that is facilitated by an exercise professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Safety People who are deconditioned, recovering from injury, elderly, have overweight, or have medical conditions should be followed and monitored closely by their physician and an exercise professional, because of the higher intensity achieved with HIIT. Example of a beginner HIIT workout This workout can be performed at home using just an exercise mat and a timer or clock. A 5-minute warm-up of walking or marching in place should be performed before the workout, and a minute cool-down of slower movements allowing the heart rate to gradually decrease, along with stretches, should be included to end the workout. Cardiovascular disease Most research on HIIT and chronic disease is available for cardiovascular disease CVD. Hypertension Regular physical exercise, particularly vigorous aerobic exercise, has been studied to control hypertension, or high blood pressure. Pulmonary disease HIIT has been found as equally effective as MICT in improving aerobic endurance and reducing shortness of breath in people with chronic obstructive pulmonary disease COPD. Obesity The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend minutes weekly of moderate-intensity aerobic exercise for modest weight loss, and even longer durations for additional weight loss. Type 2 diabetes HIIT should only be performed in people with diabetes who have well-controlled blood glucose levels, and should be avoided if one has diabetic retinopathy, which increases the risk of detachment of the retina. References Thompson WR. Volume 25; Issue 1: Taylor JL, Holland DJ, Spathis JG, Beetham KS, Wisløff U, Keating SE, Coombes JS. Guidelines for the delivery and monitoring of high intensity interval training in clinical populations. Progress in cardiovascular diseases. American College of Sports Medicine. Martland R, Mondelli V, Gaughran F, Stubbs B. Can high-intensity interval training improve physical and mental health outcomes? A meta-review of 33 systematic reviews across the lifespan. Journal of sports sciences. Ross LM, Porter RR, Durstine JL. High-intensity interval training HIIT for patients with chronic diseases. Journal of sport and health science. Costigan SA, Eather N, Plotnikoff RC, Taaffe DR, Lubans DR. High-intensity interval training for improving health-related fitness in adolescents: a systematic review and meta-analysis. British journal of sports medicine. Beetham KS, Howden EJ, Fassett RG, Petersen A, Trewin AJ, Isbel NM, Coombes JS. Korman N, Armour M, Chapman J, Rosenbaum S, Kisely S, Suetani S, Firth J, Siskind D. Psychiatry research. Ribeiro PA, Boidin M, Juneau M, Nigam A, Gayda M. High-intensity interval training in patients with coronary heart disease: prescription models and perspectives. Annals of physical and rehabilitation medicine. Su L, Fu J, Sun S, Zhao G, Cheng W, Dou C, Quan M. PLoS One. Wood G, Murrell A, Van Der Touw T, Smart N. HIIT is not superior to MICT in altering blood lipids: a systematic review and meta-analysis. Leal JM, Galliano LM, Del Vecchio FB. Effectiveness of high-intensity interval training versus moderate-intensity continuous training in hypertensive patients: a systematic review and meta-analysis. Current hypertension reports. Costa EC, Hay JL, Kehler DS, Boreskie KF, Arora RC, Umpierre D, Szwajcer A, Duhamel TA. Effects of high-intensity interval training versus moderate-intensity continuous training on blood pressure in adults with pre-to established hypertension: a systematic review and meta-analysis of randomized trials. Sports Medicine. Sawyer A, Cavalheri V, Hill K. Effects of high intensity interval training on exercise capacity in people with chronic pulmonary conditions: a narrative review. BMC Sports Science, Medicine and Rehabilitation.
What You Need to Know About HIIT Workouts	Tyree said, adding that peak VO2 is "one of the best predictors of cardiorespiratory fitness. International Journal of Obesity. Now that you know everything to know about HIIT, here are some HIIT workouts that can keep you off the treadmill for the most part and on a far more fun path to major fat-burn. Increased flow mediated dilation allows for greater opening of an artery and increased blood flow, allowing for more oxygen to be supplied throughout the body during activity. AMRAP 1.
Does High-Intensity Exercise Affect Our Hearts? Minds? Life Spans? Waistlines?	HIIT significantly lowers insulin resistance compared to continuous training or control conditions and leads to modestly decreased fasting blood glucose levels and increased weight loss compared to those who do not undergo a physical activity intervention. High intensity interval training is a very efficient way to exercise and may help you burn more calories than you would with other forms of exercise. Athletic training Calisthenics Circuit training Climbing Cross-training Interval training Muscle hypertrophy Outdoor fitness Physical therapy Stretching Yoga. Tabata called this the IE1 protocol. Studies show that HIIT can achieve greater reduction in CVD risk factors than MICT. Not necessarily.