Mixed
In a health context, High-Intensity Interval Training (HIIT) is a viable and effective method to improve cardiorespiratory fitness and reduce morbidity/mortality risk, often superior to Moderate-Intensity Continuous Training (MICT) when volume is matched.
If you are sedentary or have health conditions, HIIT is a highly effective way to boost heart health and longevity in less time than traditional cardio. Aim for intervals above moderate intensity (vigorous) at least 3 times a week, keeping total session time under 15 minutes. Start with medical clearance if you have conditions, but do not let fear of intensity prevent you from trying this time-efficient strategy.
HIIT is also a viable method to improve cardiorespiratory fitness and other health-related indices in people who are insufficiently active, including those with cardiometabolic diseases.
Why this rating
Supported by meta-analyses and large trials (Generation 100), though some methodological concerns exist.
Source
A Perspective on High-Intensity Interval Training for Performance and Health
Alexandra M. Coates et al. · Sports Medicine · 2023
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