High-intensity interval training (HIIT) has benefits, even if you choose your own intervals.

Researchers randomly assigned 60 people with overweight or obesity to do three supervised weekly 45-minute cycling sessions at:

  • continuous moderate intensity,
  • high intensity for 1-minute intervals with 1-minute recovery intervals, or
  • high intensity for 1-minute intervals with ½-to-2-minute recovery intervals (chosen by the exercisers).

After two months, the two high-intensity groups gained more cardiorespiratory fitness than the moderate-intensity group.

What to do

Try adding brief high-intensity bouts to your exercise routine.



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