Adherence
Low-volume high-intensity interval training (HIT) using a 1:1 work-to-rest ratio (1 min at ~100% peak power, 1 min at ~20% peak power) yields higher post-exercise enjoyment and preference than continuous vigorous-intensity (CVI) exercise, while maintaining self-efficacy comparable to continuous moderate-intensity (CMI) exercise.
If you struggle to stick with exercise because long sessions feel boring or painful, try a 20-minute High-Intensity Interval Training (HIT) session on a bike. Do 1 minute of hard effort (where you can barely speak) followed by 1 minute of easy pedaling. Repeat this cycle 10 times. This protocol often feels more enjoyable and is preferred by inactive adults over longer, moderate-paced workouts, making it easier to build a consistent habit.
Participants reported greater enjoyment of HIT as compared to CMI and CVI, with over 50% of participants reporting a preference to engage in HIT as opposed to either CMI or CVI. HIT was considered more pleasurable than CVI after exercise... participants reported being just as confident to engage in HIT as they were CMI, but less confident to engage in CVI.
Why this rating
Randomized, counter-balanced, repeated measures design with a moderate sample size (n=44) of inactive adults.
Source
Where Does HIT Fit? An Examination of the Affective Response to High-Intensity Intervals in Comparison to Continuous Moderate- and Continuous Vigorous-Intensity Exercise in the Exercise Intensity-Affect Continuum
Mary E. Jung et al. · PLoS ONE · 2014
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →