High-intensity interval workouts are a love-hate endeavor for the reason that complete level is to train uncomfortably hard. The excellent news is that one HIIT exercise a week is sufficient to see outcomes.
A study in Medicine & Science in Sports & Exercise discovered that one 23-minute HIIT exercise a week for one month can decrease physique fats and increase cardio capability. In the examine, 56 obese guys did considered one of 5 protocols: both a thrice-weekly moderate-intensity exercise; HIIT thrice, twice, or as soon as a week; or zero train.
For dropping physique fats, HIIT is best than reasonable depth, however surprisingly, once-a-week HIIT is sort of pretty much as good as thrice. Plus, well being markers like cardio capability and blood stress additionally improved for the once-a-week HIIT group. For this to work, you’ll be able to’t half-ass it—you’ve bought to push arduous.
Try their exercise: one minute of shuttle runs at 90 % of max coronary heart price, backing off to 70 % for one minute, and repeating that 11 extra occasions. Here are some extra of our favourite HIIT exercises:
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