- High-intensity interval training (HIIT) improves health without weight loss. Research shows that short high-intensity workouts boost cardiovascular health, and reduce body fat
- HIIT also increased HDL cholesterol levels, lowered blood pressure, and improved peak oxygen consumption (VO2peak) in overweight teens
- Prediabetics also benefit from HIIT. Analysis shows it outperformed continuous aerobic training by improving insulin sensitivity, glucose processing, and creating more energy-producing mitochondria
- Moderation is key for safety. An expert recommends limiting high-intensity exercise to 75 minutes weekly and strength training to 40 to 60 minutes weekly to avoid diminishing returns and health risks
- Effective sessions include a three-minute warmup, six minutes of high-intensity cardio, and combining cardio with strength training twice weekly
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