- In healthy populations and athletes HIIT results in similar, and perhaps greater improvements in fitness than traditional endurance training. (Reference 3)
- HIIT encourages cardiorespiratory fitness improvements, double that of standard, moderate intensity cardio in cardio-metabolic patients. (Reference 4)
- HIIT might also have greater positive effects on oxidative stress levels, inflammation, and insulin sensitivity than standard, moderate intensity cardio. (Reference 5)
The Tabata method. Based on research by Izumi Tabata. This style involves 20 second work phases alternated with 10 seconds of rest for 8-cycles (a total of 4-minutes exercise). Usually a 4 min warm up and 4 min cool down are also performed.
performed in a HIIT style.
Good examples of exercises to use are:
He is also the author of six books including his latest release The Carbohydrate Appropriate Diet.
3. Milanović Z, Sporiš G, Weston M. Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Medicine. 2015;45(10):1469-81.
4.Weston KS, Wisløff U, Coombes JS. High-intensity interval training in patients with lifestyle-induced cardio-metabolic disease: a systematic review and meta-analysis. British Journal of Sports Medicine. 2014;48(16):1227-34.