Mixed
High-Intensity Interval Training (HIIT) using an 8s/12s sprint-rest protocol is as effective as Moderate-to-Vigorous Continuous Training (MVCT) for improving cardiorespiratory fitness (VO2peak) in obese young women, while requiring half the time and yielding higher exercise enjoyment.
If you are an obese young woman looking to improve your heart health without spending hours at the gym, try this specific HIIT protocol: cycle for 8 seconds as hard as you can, then rest for 12 seconds. Repeat this 60 times (20 minutes total), 4 days a week. Start with low resistance and increase it only when you can finish two sessions in a row comfortably. This method improves your cardiovascular fitness just as much as 40 minutes of steady cycling, but you will likely enjoy it more and spend less time exercising.
Both HIIT and MVCT are effective in improving cardiorespiratory fitness and in reducing sexual hormones in obese young women; however, HIIT is a more enjoyable and time-efficient strategy.
Why this rating
Randomized Controlled Trial with a small sample size (n=31) but rigorous protocol control.
Source
Comparison of High-Intensity Interval Training and Moderate-to-Vigorous Continuous Training for Cardiometabolic Health and Exercise Enjoyment in Obese Young Women: A Randomized Controlled Trial
Zhaowei Kong et al. · PLoS ONE · 2016
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