High-Intensity Burpees Cause Stress Similar to HIIT

High-intensity interval training (HIIT), alternating short and intense exercise bouts with rest, results in rapid increases in fitness. A Canadian study on HIIT found that two weeks of training increased maximal oxygen consumption by 17 percent, exercise capacity by 22 percent, glycogen storage by 28 percent and citrate synthase (a measure of cellular oxygen consumption) by 38 percent. A study from the University of Georgia led by Nicholas Gist found that performing four sets of burpees at maximum intensity for 30 seconds, followed by four minutes of rest, produced a physiological load that was similar to HIIT workouts on a stationary bike. Athletes can use a variety of high-intensity techniques to build fitness quickly. (Journal of Strength Conditioning Research, 28:3033-3040, 2014)