Sprint Intervals Promote Fat Loss

Few exercise techniques are more effective at improving fitness rapidly than high-intensity interval training (HIIT)—a series of very brief, high-intensity exercise sessions interspersed with short rest periods. Canadian researchers found that six sessions of high-intensity interval training on a stationary bike increased muscle oxidative capacity by almost 50 percent, muscle glycogen by 20 percent, and cycling endurance capacity by 100 percent. The subjects made these amazing improvements by exercising only 15 minutes in two weeks. Each workout consisted of 4 to 7 repetitions of high-intensity exercise (each repetition consisted of 30 seconds at near maximum effort) on a stationary bike. Follow-up studies showed the value of high-intensity training for building aerobic capacity and endurance and losing fat. (Strength and Conditioning Journal, 35(5): 41-42, 2013)