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.